Calories burned: Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity

Name: Energy cost of Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity
Creator: Compendium of Physical Activities

Activity: Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity
MET value: 7.5
Compendium code: 02040
At 155 lb (70 kg): about 527 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 7.5 × body weight in kg × hours. Individual energy use varies with fitness, technique and intensity.

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By body weight (pounds)

Body weight	30 minutes	60 minutes
100 lb (45.4 kg)	170 kcal	340 kcal
110 lb (49.9 kg)	187 kcal	374 kcal
120 lb (54.4 kg)	204 kcal	408 kcal
130 lb (59.0 kg)	221 kcal	442 kcal
140 lb (63.5 kg)	238 kcal	476 kcal
150 lb (68.0 kg)	255 kcal	510 kcal
160 lb (72.6 kg)	272 kcal	544 kcal
170 lb (77.1 kg)	289 kcal	578 kcal
180 lb (81.6 kg)	306 kcal	612 kcal
190 lb (86.2 kg)	323 kcal	646 kcal
200 lb (90.7 kg)	340 kcal	680 kcal
210 lb (95.3 kg)	357 kcal	714 kcal
220 lb (99.8 kg)	374 kcal	748 kcal
230 lb (104.3 kg)	391 kcal	782 kcal
240 lb (108.9 kg)	408 kcal	816 kcal
250 lb (113.4 kg)	425 kcal	850 kcal
260 lb (117.9 kg)	442 kcal	885 kcal
270 lb (122.5 kg)	459 kcal	919 kcal
280 lb (127.0 kg)	476 kcal	953 kcal
290 lb (131.5 kg)	493 kcal	987 kcal
300 lb (136.1 kg)	510 kcal	1021 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	169 kcal	338 kcal
50 kg	188 kcal	375 kcal
55 kg	206 kcal	412 kcal
60 kg	225 kcal	450 kcal
65 kg	244 kcal	488 kcal
70 kg	262 kcal	525 kcal
75 kg	281 kcal	562 kcal
80 kg	300 kcal	600 kcal
85 kg	319 kcal	638 kcal
90 kg	338 kcal	675 kcal
95 kg	356 kcal	712 kcal
100 kg	375 kcal	750 kcal
105 kg	394 kcal	788 kcal
110 kg	412 kcal	825 kcal
115 kg	431 kcal	862 kcal
120 kg	450 kcal	900 kcal
125 kg	469 kcal	938 kcal
130 kg	488 kcal	975 kcal
135 kg	506 kcal	1012 kcal

Compared with other training

Activity	METs
Taekwondo, combat simulation	14.3
Boxing, in ring, general	12.3
Rope jumping, fast pace, 120-160 skips/min	12.3
Rope jumping, moderate pace, general, 100 to 120 skips/min, 2 foot skip, plain bounce	11.8
Judo	11.3
Rope skipping exercise, general	11.0
Boxing, punching bag, 180 b/min	10.8
Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing)	10.3
Rope jumping, double under or more	10.0
Fencing, epee, competitive	9.8
Boxing, simulated boxing round, exercise	9.3
Boxing, punching bag, 120 b/min	8.5
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce	8.3
Boxing, sparring	7.8
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort	7.5
Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity	7.5
Kickboxing	7.3
Boxing, punching bag, 60 b/min	7.0
Fencing, general	6.0
Tai chi chuan, Yang style	6.0
Wrestling, competitive (one match = 5 minutes)	6.0
Circuit training, body weight exercises	6.0
Boxing, punching bag	5.8
Martial Arts, different types, slower pace, novice performers, practice	5.3
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort	3.8
Tai chi, qi gong, general	3.3
Stretching, mild	2.3
Tai chi, qi gong, sitting, light effort	1.5

Source: 2024 Adult Compendium of Physical Activities (Herrmann et al., J Sport Health Sci 2024), pacompendium.com. MET values are reproduced unchanged.

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.