Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 280 lb (127 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 280 lb (127.0 kg):
Duration Estimated calories 10 minutes 80 kcal 15 minutes 121 kcal 20 minutes 161 kcal 30 minutes 241 kcal 45 minutes 362 kcal 60 minutes 483 kcal 90 minutes 724 kcal 120 minutes 965 kcal
calories = 3.8 METs × 127.0 kg × hours. Estimates only.
Other activities at 280 lb (per hour) Activity METs kcal / hour Taekwondo, combat simulation 14.3 1816 Boxing, in ring, general 12.3 1562 Rope jumping, fast pace, 120-160 skips/min 12.3 1562 Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8 1499 Judo 11.3 1435 Rope skipping exercise, general 11.0 1397 Boxing, punching bag, 180 b/min 10.8 1372 Martial Arts, different types, moderate pace (e.g., judo, ju 10.3 1308 Rope jumping, double under or more 10.0 1270 Fencing, epee, competitive 9.8 1245 Boxing, simulated boxing round, exercise 9.3 1181 Boxing, punching bag, 120 b/min 8.5 1080 Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth 8.3 1054 Boxing, sparring 7.8 991 Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack 7.5 953 Circuit training, including kettlebells, some aerobic moveme 7.5 953 Kickboxing 7.3 927 Boxing, punching bag, 60 b/min 7.0 889 Fencing, general 6.0 762 Tai chi chuan, Yang style 6.0 762 Wrestling, competitive (one match = 5 minutes) 6.0 762 Circuit training, body weight exercises 6.0 762 Boxing, punching bag 5.8 737 Martial Arts, different types, slower pace, novice performer 5.3 673 Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod 3.8 483 Tai chi, qi gong, general 3.3 419 Stretching, mild 2.3 292 Tai chi, qi gong, sitting, light effort 1.5 191
Other weights: 260 lb · 270 lb · 290 lb · 300 lb · all weights
Related pages Calisthenics (e.g., pushups, s at 260 lb Calisthenics (e.g., pushups, s at 270 lb Calisthenics (e.g., pushups, s at 290 lb Calisthenics (e.g., pushups, s at 300 lb Calisthenics (e.g., pushups, sit ups, pull-ups, lu Taekwondo, combat simulation at 280 lb Boxing, in ring, general at 280 lb Rope jumping, fast pace, 120-160 skips/m at 280 lb Rope jumping, moderate pace, general, 10 at 280 lb Judo at 280 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.