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):
| Duration | Estimated calories |
|---|
| 10 minutes | 45 kcal |
| 15 minutes | 68 kcal |
| 20 minutes | 91 kcal |
| 30 minutes | 136 kcal |
| 45 minutes | 204 kcal |
| 60 minutes | 272 kcal |
| 90 minutes | 408 kcal |
| 120 minutes | 544 kcal |
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 |
Other weights: 110 lb · 120 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.