Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 240 lb (109 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 240 lb (108.9 kg):
Duration Estimated calories 10 minutes 69 kcal 15 minutes 103 kcal 20 minutes 138 kcal 30 minutes 207 kcal 45 minutes 310 kcal 60 minutes 414 kcal 90 minutes 621 kcal 120 minutes 827 kcal
calories = 3.8 METs × 108.9 kg × hours. Estimates only.
Other activities at 240 lb (per hour) Activity METs kcal / hour Taekwondo, combat simulation 14.3 1557 Boxing, in ring, general 12.3 1339 Rope jumping, fast pace, 120-160 skips/min 12.3 1339 Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8 1285 Judo 11.3 1230 Rope skipping exercise, general 11.0 1197 Boxing, punching bag, 180 b/min 10.8 1176 Martial Arts, different types, moderate pace (e.g., judo, ju 10.3 1121 Rope jumping, double under or more 10.0 1089 Fencing, epee, competitive 9.8 1067 Boxing, simulated boxing round, exercise 9.3 1012 Boxing, punching bag, 120 b/min 8.5 925 Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth 8.3 904 Boxing, sparring 7.8 849 Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack 7.5 816 Circuit training, including kettlebells, some aerobic moveme 7.5 816 Kickboxing 7.3 795 Boxing, punching bag, 60 b/min 7.0 762 Fencing, general 6.0 653 Tai chi chuan, Yang style 6.0 653 Wrestling, competitive (one match = 5 minutes) 6.0 653 Circuit training, body weight exercises 6.0 653 Boxing, punching bag 5.8 631 Martial Arts, different types, slower pace, novice performer 5.3 577 Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod 3.8 414 Tai chi, qi gong, general 3.3 359 Stretching, mild 2.3 250 Tai chi, qi gong, sitting, light effort 1.5 163
Other weights: 220 lb · 230 lb · 250 lb · 260 lb · all weights
Related pages Calisthenics (e.g., pushups, s at 220 lb Calisthenics (e.g., pushups, s at 230 lb Calisthenics (e.g., pushups, s at 250 lb Calisthenics (e.g., pushups, s at 260 lb Calisthenics (e.g., pushups, sit ups, pull-ups, lu Taekwondo, combat simulation at 240 lb Boxing, in ring, general at 240 lb Rope jumping, fast pace, 120-160 skips/m at 240 lb Rope jumping, moderate pace, general, 10 at 240 lb Judo at 240 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.