King's Kung-Fu& Tai Chi

Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 290 lb (132 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 290 lb (131.5 kg):

DurationEstimated calories
10 minutes83 kcal
15 minutes125 kcal
20 minutes167 kcal
30 minutes250 kcal
45 minutes375 kcal
60 minutes500 kcal
90 minutes750 kcal
120 minutes1000 kcal

calories = 3.8 METs × 131.5 kg × hours. Estimates only.

Other activities at 290 lb (per hour)

ActivityMETskcal / hour
Taekwondo, combat simulation14.31881
Boxing, in ring, general12.31618
Rope jumping, fast pace, 120-160 skips/min12.31618
Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.81552
Judo11.31486
Rope skipping exercise, general11.01447
Boxing, punching bag, 180 b/min10.81421
Martial Arts, different types, moderate pace (e.g., judo, ju10.31355
Rope jumping, double under or more10.01315
Fencing, epee, competitive9.81289
Boxing, simulated boxing round, exercise9.31223
Boxing, punching bag, 120 b/min8.51118
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth8.31092
Boxing, sparring7.81026
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack7.5987
Circuit training, including kettlebells, some aerobic moveme7.5987
Kickboxing7.3960
Boxing, punching bag, 60 b/min7.0921
Fencing, general6.0789
Tai chi chuan, Yang style6.0789
Wrestling, competitive (one match = 5 minutes)6.0789
Circuit training, body weight exercises6.0789
Boxing, punching bag5.8763
Martial Arts, different types, slower pace, novice performer5.3697
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod3.8500
Tai chi, qi gong, general3.3434
Stretching, mild2.3303
Tai chi, qi gong, sitting, light effort1.5197

Other weights: 270 lb · 280 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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