King's Kung-Fu& Tai Chi

Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort — calories at 150 lb (68 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 150 lb (68.0 kg):

DurationEstimated calories
10 minutes85 kcal
15 minutes128 kcal
20 minutes170 kcal
30 minutes255 kcal
45 minutes383 kcal
60 minutes510 kcal
90 minutes765 kcal
120 minutes1021 kcal

calories = 7.5 METs × 68.0 kg × hours. Estimates only.

Other activities at 150 lb (per hour)

ActivityMETskcal / hour
Taekwondo, combat simulation14.3973
Boxing, in ring, general12.3837
Rope jumping, fast pace, 120-160 skips/min12.3837
Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8803
Judo11.3769
Rope skipping exercise, general11.0748
Boxing, punching bag, 180 b/min10.8735
Martial Arts, different types, moderate pace (e.g., judo, ju10.3701
Rope jumping, double under or more10.0680
Fencing, epee, competitive9.8667
Boxing, simulated boxing round, exercise9.3633
Boxing, punching bag, 120 b/min8.5578
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth8.3565
Boxing, sparring7.8531
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack7.5510
Circuit training, including kettlebells, some aerobic moveme7.5510
Kickboxing7.3497
Boxing, punching bag, 60 b/min7.0476
Fencing, general6.0408
Tai chi chuan, Yang style6.0408
Wrestling, competitive (one match = 5 minutes)6.0408
Circuit training, body weight exercises6.0408
Boxing, punching bag5.8395
Martial Arts, different types, slower pace, novice performer5.3361
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod3.8259
Tai chi, qi gong, general3.3225
Stretching, mild2.3156
Tai chi, qi gong, sitting, light effort1.5102

Other weights: 130 lb · 140 lb · 160 lb · 170 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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