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

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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