King's Kung-Fu& Tai Chi

Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort — calories at 240 lb (109 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 240 lb (108.9 kg):

DurationEstimated calories
10 minutes136 kcal
15 minutes204 kcal
20 minutes272 kcal
30 minutes408 kcal
45 minutes612 kcal
60 minutes816 kcal
90 minutes1225 kcal
120 minutes1633 kcal

calories = 7.5 METs × 108.9 kg × hours. Estimates only.

Other activities at 240 lb (per hour)

ActivityMETskcal / hour
Taekwondo, combat simulation14.31557
Boxing, in ring, general12.31339
Rope jumping, fast pace, 120-160 skips/min12.31339
Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.81285
Judo11.31230
Rope skipping exercise, general11.01197
Boxing, punching bag, 180 b/min10.81176
Martial Arts, different types, moderate pace (e.g., judo, ju10.31121
Rope jumping, double under or more10.01089
Fencing, epee, competitive9.81067
Boxing, simulated boxing round, exercise9.31012
Boxing, punching bag, 120 b/min8.5925
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth8.3904
Boxing, sparring7.8849
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack7.5816
Circuit training, including kettlebells, some aerobic moveme7.5816
Kickboxing7.3795
Boxing, punching bag, 60 b/min7.0762
Fencing, general6.0653
Tai chi chuan, Yang style6.0653
Wrestling, competitive (one match = 5 minutes)6.0653
Circuit training, body weight exercises6.0653
Boxing, punching bag5.8631
Martial Arts, different types, slower pace, novice performer5.3577
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod3.8414
Tai chi, qi gong, general3.3359
Stretching, mild2.3250
Tai chi, qi gong, sitting, light effort1.5163

Other weights: 220 lb · 230 lb · 250 lb · 260 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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