Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort — calories at 110 lb (50 kg)

Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort has a MET value of 7.5 (Compendium code 02020). For a person weighing 110 lb (49.9 kg):

Duration	Estimated calories
10 minutes	62 kcal
15 minutes	94 kcal
20 minutes	125 kcal
30 minutes	187 kcal
45 minutes	281 kcal
60 minutes	374 kcal
90 minutes	561 kcal
120 minutes	748 kcal

calories = 7.5 METs × 49.9 kg × hours. Estimates only.

Other activities at 110 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	714
Boxing, in ring, general	12.3	614
Rope jumping, fast pace, 120-160 skips/min	12.3	614
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	589
Judo	11.3	564
Rope skipping exercise, general	11.0	549
Boxing, punching bag, 180 b/min	10.8	539
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	514
Rope jumping, double under or more	10.0	499
Fencing, epee, competitive	9.8	489
Boxing, simulated boxing round, exercise	9.3	464
Boxing, punching bag, 120 b/min	8.5	424
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	414
Boxing, sparring	7.8	389
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	374
Circuit training, including kettlebells, some aerobic moveme	7.5	374
Kickboxing	7.3	364
Boxing, punching bag, 60 b/min	7.0	349
Fencing, general	6.0	299
Tai chi chuan, Yang style	6.0	299
Wrestling, competitive (one match = 5 minutes)	6.0	299
Circuit training, body weight exercises	6.0	299
Boxing, punching bag	5.8	289
Martial Arts, different types, slower pace, novice performer	5.3	264
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	190
Tai chi, qi gong, general	3.3	165
Stretching, mild	2.3	115
Tai chi, qi gong, sitting, light effort	1.5	75

Other weights: 100 lb · 120 lb · 130 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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