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

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.

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