Circuit training, body weight exercises — calories at 100 lb (45 kg)

Circuit training, body weight exercises has a MET value of 6.0 (Compendium code 02032). For a person weighing 100 lb (45.4 kg):

calories = 6.0 METs × 45.4 kg × hours. Estimates only.

Other activities at 100 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	649
Boxing, in ring, general	12.3	558
Rope jumping, fast pace, 120-160 skips/min	12.3	558
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	535
Judo	11.3	513
Rope skipping exercise, general	11.0	499
Boxing, punching bag, 180 b/min	10.8	490
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	467
Rope jumping, double under or more	10.0	454
Fencing, epee, competitive	9.8	445
Boxing, simulated boxing round, exercise	9.3	422
Boxing, punching bag, 120 b/min	8.5	386
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	376
Boxing, sparring	7.8	354
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	340
Circuit training, including kettlebells, some aerobic moveme	7.5	340
Kickboxing	7.3	331
Boxing, punching bag, 60 b/min	7.0	318
Fencing, general	6.0	272
Tai chi chuan, Yang style	6.0	272
Wrestling, competitive (one match = 5 minutes)	6.0	272
Circuit training, body weight exercises	6.0	272
Boxing, punching bag	5.8	263
Martial Arts, different types, slower pace, novice performer	5.3	240
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	172
Tai chi, qi gong, general	3.3	150
Stretching, mild	2.3	104
Tai chi, qi gong, sitting, light effort	1.5	68

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.