Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 230 lb (104 kg) Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort has a MET value of 3.8 (Compendium code 02022). For a person weighing 230 lb (104.3 kg):
Duration Estimated calories 10 minutes 66 kcal 15 minutes 99 kcal 20 minutes 132 kcal 30 minutes 198 kcal 45 minutes 297 kcal 60 minutes 396 kcal 90 minutes 595 kcal 120 minutes 793 kcal
calories = 3.8 METs × 104.3 kg × hours. Estimates only.
Other activities at 230 lb (per hour) Activity METs kcal / hour Taekwondo, combat simulation 14.3 1492 Boxing, in ring, general 12.3 1283 Rope jumping, fast pace, 120-160 skips/min 12.3 1283 Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8 1231 Judo 11.3 1179 Rope skipping exercise, general 11.0 1148 Boxing, punching bag, 180 b/min 10.8 1127 Martial Arts, different types, moderate pace (e.g., judo, ju 10.3 1075 Rope jumping, double under or more 10.0 1043 Fencing, epee, competitive 9.8 1022 Boxing, simulated boxing round, exercise 9.3 970 Boxing, punching bag, 120 b/min 8.5 887 Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth 8.3 866 Boxing, sparring 7.8 814 Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack 7.5 782 Circuit training, including kettlebells, some aerobic moveme 7.5 782 Kickboxing 7.3 762 Boxing, punching bag, 60 b/min 7.0 730 Fencing, general 6.0 626 Tai chi chuan, Yang style 6.0 626 Wrestling, competitive (one match = 5 minutes) 6.0 626 Circuit training, body weight exercises 6.0 626 Boxing, punching bag 5.8 605 Martial Arts, different types, slower pace, novice performer 5.3 553 Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod 3.8 396 Tai chi, qi gong, general 3.3 344 Stretching, mild 2.3 240 Tai chi, qi gong, sitting, light effort 1.5 156
Other weights: 210 lb · 220 lb · 240 lb · 250 lb · all weights
Related pages Calisthenics (e.g., pushups, s at 210 lb Calisthenics (e.g., pushups, s at 220 lb Calisthenics (e.g., pushups, s at 240 lb Calisthenics (e.g., pushups, s at 250 lb Calisthenics (e.g., pushups, sit ups, pull-ups, lu Taekwondo, combat simulation at 230 lb Boxing, in ring, general at 230 lb Rope jumping, fast pace, 120-160 skips/m at 230 lb Rope jumping, moderate pace, general, 10 at 230 lb Judo at 230 lb Calorie calculator Round timer Data: Adult Compendium of Physical Activities (2024) (Free to use, including commercially, with citation; MET values unchanged (terms on pacompendium.com)). Retrieved 2026-10-22.