Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 250 lb (113 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 250 lb (113.4 kg):
Duration Estimated calories 10 minutes 72 kcal 15 minutes 108 kcal 20 minutes 144 kcal 30 minutes 215 kcal 45 minutes 323 kcal 60 minutes 431 kcal 90 minutes 646 kcal 120 minutes 862 kcal
calories = 3.8 METs × 113.4 kg × hours. Estimates only.
Other activities at 250 lb (per hour) Activity METs kcal / hour Taekwondo, combat simulation 14.3 1622 Boxing, in ring, general 12.3 1395 Rope jumping, fast pace, 120-160 skips/min 12.3 1395 Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8 1338 Judo 11.3 1281 Rope skipping exercise, general 11.0 1247 Boxing, punching bag, 180 b/min 10.8 1225 Martial Arts, different types, moderate pace (e.g., judo, ju 10.3 1168 Rope jumping, double under or more 10.0 1134 Fencing, epee, competitive 9.8 1111 Boxing, simulated boxing round, exercise 9.3 1055 Boxing, punching bag, 120 b/min 8.5 964 Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth 8.3 941 Boxing, sparring 7.8 885 Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack 7.5 850 Circuit training, including kettlebells, some aerobic moveme 7.5 850 Kickboxing 7.3 828 Boxing, punching bag, 60 b/min 7.0 794 Fencing, general 6.0 680 Tai chi chuan, Yang style 6.0 680 Wrestling, competitive (one match = 5 minutes) 6.0 680 Circuit training, body weight exercises 6.0 680 Boxing, punching bag 5.8 658 Martial Arts, different types, slower pace, novice performer 5.3 601 Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod 3.8 431 Tai chi, qi gong, general 3.3 374 Stretching, mild 2.3 261 Tai chi, qi gong, sitting, light effort 1.5 170
Other weights: 230 lb · 240 lb · 260 lb · 270 lb · all weights
Related pages Calisthenics (e.g., pushups, s at 230 lb Calisthenics (e.g., pushups, s at 240 lb Calisthenics (e.g., pushups, s at 260 lb Calisthenics (e.g., pushups, s at 270 lb Calisthenics (e.g., pushups, sit ups, pull-ups, lu Taekwondo, combat simulation at 250 lb Boxing, in ring, general at 250 lb Rope jumping, fast pace, 120-160 skips/m at 250 lb Rope jumping, moderate pace, general, 10 at 250 lb Judo at 250 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.