Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity — calories at 100 lb (45 kg)

Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity has a MET value of 7.5 (Compendium code 02040). For a person weighing 100 lb (45.4 kg):

Duration	Estimated calories
10 minutes	57 kcal
15 minutes	85 kcal
20 minutes	113 kcal
30 minutes	170 kcal
45 minutes	255 kcal
60 minutes	340 kcal
90 minutes	510 kcal
120 minutes	680 kcal

calories = 7.5 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.

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