King's Kung-Fu& Tai Chi

Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort — calories at 170 lb (77 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 170 lb (77.1 kg):

DurationEstimated calories
10 minutes96 kcal
15 minutes145 kcal
20 minutes193 kcal
30 minutes289 kcal
45 minutes434 kcal
60 minutes578 kcal
90 minutes867 kcal
120 minutes1157 kcal

calories = 7.5 METs × 77.1 kg × hours. Estimates only.

Other activities at 170 lb (per hour)

ActivityMETskcal / hour
Taekwondo, combat simulation14.31103
Boxing, in ring, general12.3948
Rope jumping, fast pace, 120-160 skips/min12.3948
Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8910
Judo11.3871
Rope skipping exercise, general11.0848
Boxing, punching bag, 180 b/min10.8833
Martial Arts, different types, moderate pace (e.g., judo, ju10.3794
Rope jumping, double under or more10.0771
Fencing, epee, competitive9.8756
Boxing, simulated boxing round, exercise9.3717
Boxing, punching bag, 120 b/min8.5655
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth8.3640
Boxing, sparring7.8601
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack7.5578
Circuit training, including kettlebells, some aerobic moveme7.5578
Kickboxing7.3563
Boxing, punching bag, 60 b/min7.0540
Fencing, general6.0463
Tai chi chuan, Yang style6.0463
Wrestling, competitive (one match = 5 minutes)6.0463
Circuit training, body weight exercises6.0463
Boxing, punching bag5.8447
Martial Arts, different types, slower pace, novice performer5.3409
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod3.8293
Tai chi, qi gong, general3.3254
Stretching, mild2.3177
Tai chi, qi gong, sitting, light effort1.5116

Other weights: 150 lb · 160 lb · 180 lb · 190 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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