King's Kung-Fu& Tai Chi

Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort — calories at 220 lb (100 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 220 lb (99.8 kg):

DurationEstimated calories
10 minutes125 kcal
15 minutes187 kcal
20 minutes249 kcal
30 minutes374 kcal
45 minutes561 kcal
60 minutes748 kcal
90 minutes1123 kcal
120 minutes1497 kcal

calories = 7.5 METs × 99.8 kg × hours. Estimates only.

Other activities at 220 lb (per hour)

ActivityMETskcal / hour
Taekwondo, combat simulation14.31427
Boxing, in ring, general12.31227
Rope jumping, fast pace, 120-160 skips/min12.31227
Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.81178
Judo11.31128
Rope skipping exercise, general11.01098
Boxing, punching bag, 180 b/min10.81078
Martial Arts, different types, moderate pace (e.g., judo, ju10.31028
Rope jumping, double under or more10.0998
Fencing, epee, competitive9.8978
Boxing, simulated boxing round, exercise9.3928
Boxing, punching bag, 120 b/min8.5848
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth8.3828
Boxing, sparring7.8778
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack7.5748
Circuit training, including kettlebells, some aerobic moveme7.5748
Kickboxing7.3728
Boxing, punching bag, 60 b/min7.0699
Fencing, general6.0599
Tai chi chuan, Yang style6.0599
Wrestling, competitive (one match = 5 minutes)6.0599
Circuit training, body weight exercises6.0599
Boxing, punching bag5.8579
Martial Arts, different types, slower pace, novice performer5.3529
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod3.8379
Tai chi, qi gong, general3.3329
Stretching, mild2.3230
Tai chi, qi gong, sitting, light effort1.5150

Other weights: 200 lb · 210 lb · 230 lb · 240 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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