Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 270 lb (122 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 270 lb (122.5 kg):

Duration	Estimated calories
10 minutes	78 kcal
15 minutes	116 kcal
20 minutes	155 kcal
30 minutes	233 kcal
45 minutes	349 kcal
60 minutes	465 kcal
90 minutes	698 kcal
120 minutes	931 kcal

calories = 3.8 METs × 122.5 kg × hours. Estimates only.

Other activities at 270 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1751
Boxing, in ring, general	12.3	1506
Rope jumping, fast pace, 120-160 skips/min	12.3	1506
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	1445
Judo	11.3	1384
Rope skipping exercise, general	11.0	1347
Boxing, punching bag, 180 b/min	10.8	1323
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	1261
Rope jumping, double under or more	10.0	1225
Fencing, epee, competitive	9.8	1200
Boxing, simulated boxing round, exercise	9.3	1139
Boxing, punching bag, 120 b/min	8.5	1041
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	1017
Boxing, sparring	7.8	955
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	919
Circuit training, including kettlebells, some aerobic moveme	7.5	919
Kickboxing	7.3	894
Boxing, punching bag, 60 b/min	7.0	857
Fencing, general	6.0	735
Tai chi chuan, Yang style	6.0	735
Wrestling, competitive (one match = 5 minutes)	6.0	735
Circuit training, body weight exercises	6.0	735
Boxing, punching bag	5.8	710
Martial Arts, different types, slower pace, novice performer	5.3	649
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	465
Tai chi, qi gong, general	3.3	404
Stretching, mild	2.3	282
Tai chi, qi gong, sitting, light effort	1.5	184

Other weights: 250 lb · 260 lb · 280 lb · 290 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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