Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort — calories at 300 lb (136 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 300 lb (136.1 kg):
Duration Estimated calories 10 minutes 170 kcal 15 minutes 255 kcal 20 minutes 340 kcal 30 minutes 510 kcal 45 minutes 765 kcal 60 minutes 1021 kcal 90 minutes 1531 kcal 120 minutes 2041 kcal
calories = 7.5 METs × 136.1 kg × hours. Estimates only.
Other activities at 300 lb (per hour) Activity METs kcal / hour Taekwondo, combat simulation 14.3 1946 Boxing, in ring, general 12.3 1674 Rope jumping, fast pace, 120-160 skips/min 12.3 1674 Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8 1606 Judo 11.3 1538 Rope skipping exercise, general 11.0 1497 Boxing, punching bag, 180 b/min 10.8 1470 Martial Arts, different types, moderate pace (e.g., judo, ju 10.3 1402 Rope jumping, double under or more 10.0 1361 Fencing, epee, competitive 9.8 1334 Boxing, simulated boxing round, exercise 9.3 1266 Boxing, punching bag, 120 b/min 8.5 1157 Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth 8.3 1129 Boxing, sparring 7.8 1061 Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack 7.5 1021 Circuit training, including kettlebells, some aerobic moveme 7.5 1021 Kickboxing 7.3 993 Boxing, punching bag, 60 b/min 7.0 953 Fencing, general 6.0 816 Tai chi chuan, Yang style 6.0 816 Wrestling, competitive (one match = 5 minutes) 6.0 816 Circuit training, body weight exercises 6.0 816 Boxing, punching bag 5.8 789 Martial Arts, different types, slower pace, novice performer 5.3 721 Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod 3.8 517 Tai chi, qi gong, general 3.3 449 Stretching, mild 2.3 313 Tai chi, qi gong, sitting, light effort 1.5 204
Other weights: 280 lb · 290 lb · all weights
Related pages Calisthenics (e.g., pushups, s at 280 lb Calisthenics (e.g., pushups, s at 290 lb Calisthenics (e.g., pushups, sit ups, pull-ups, ju Taekwondo, combat simulation at 300 lb Boxing, in ring, general at 300 lb Rope jumping, fast pace, 120-160 skips/m at 300 lb Rope jumping, moderate pace, general, 10 at 300 lb Judo at 300 lb Calorie calculator Round timer 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.