Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort — calories at 200 lb (91 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 200 lb (90.7 kg):

Duration	Estimated calories
10 minutes	113 kcal
15 minutes	170 kcal
20 minutes	227 kcal
30 minutes	340 kcal
45 minutes	510 kcal
60 minutes	680 kcal
90 minutes	1021 kcal
120 minutes	1361 kcal

calories = 7.5 METs × 90.7 kg × hours. Estimates only.

Other activities at 200 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1297
Boxing, in ring, general	12.3	1116
Rope jumping, fast pace, 120-160 skips/min	12.3	1116
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	1070
Judo	11.3	1025
Rope skipping exercise, general	11.0	998
Boxing, punching bag, 180 b/min	10.8	980
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	934
Rope jumping, double under or more	10.0	907
Fencing, epee, competitive	9.8	889
Boxing, simulated boxing round, exercise	9.3	844
Boxing, punching bag, 120 b/min	8.5	771
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	753
Boxing, sparring	7.8	708
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	680
Circuit training, including kettlebells, some aerobic moveme	7.5	680
Kickboxing	7.3	662
Boxing, punching bag, 60 b/min	7.0	635
Fencing, general	6.0	544
Tai chi chuan, Yang style	6.0	544
Wrestling, competitive (one match = 5 minutes)	6.0	544
Circuit training, body weight exercises	6.0	544
Boxing, punching bag	5.8	526
Martial Arts, different types, slower pace, novice performer	5.3	481
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	345
Tai chi, qi gong, general	3.3	299
Stretching, mild	2.3	209
Tai chi, qi gong, sitting, light effort	1.5	136

Other weights: 180 lb · 190 lb · 210 lb · 220 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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