Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity — calories at 120 lb (54 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 120 lb (54.4 kg):
Duration Estimated calories 10 minutes 68 kcal 15 minutes 102 kcal 20 minutes 136 kcal 30 minutes 204 kcal 45 minutes 306 kcal 60 minutes 408 kcal 90 minutes 612 kcal 120 minutes 816 kcal
calories = 7.5 METs × 54.4 kg × hours. Estimates only.
Other activities at 120 lb (per hour) Activity METs kcal / hour Taekwondo, combat simulation 14.3 778 Boxing, in ring, general 12.3 670 Rope jumping, fast pace, 120-160 skips/min 12.3 670 Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8 642 Judo 11.3 615 Rope skipping exercise, general 11.0 599 Boxing, punching bag, 180 b/min 10.8 588 Martial Arts, different types, moderate pace (e.g., judo, ju 10.3 561 Rope jumping, double under or more 10.0 544 Fencing, epee, competitive 9.8 533 Boxing, simulated boxing round, exercise 9.3 506 Boxing, punching bag, 120 b/min 8.5 463 Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth 8.3 452 Boxing, sparring 7.8 425 Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack 7.5 408 Circuit training, including kettlebells, some aerobic moveme 7.5 408 Kickboxing 7.3 397 Boxing, punching bag, 60 b/min 7.0 381 Fencing, general 6.0 327 Tai chi chuan, Yang style 6.0 327 Wrestling, competitive (one match = 5 minutes) 6.0 327 Circuit training, body weight exercises 6.0 327 Boxing, punching bag 5.8 316 Martial Arts, different types, slower pace, novice performer 5.3 288 Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod 3.8 207 Tai chi, qi gong, general 3.3 180 Stretching, mild 2.3 125 Tai chi, qi gong, sitting, light effort 1.5 82
Other weights: 100 lb · 110 lb · 130 lb · 140 lb · all weights
Related pages Circuit training, including ke at 100 lb Circuit training, including ke at 110 lb Circuit training, including ke at 130 lb Circuit training, including ke at 140 lb Circuit training, including kettlebells, some aero Taekwondo, combat simulation at 120 lb Boxing, in ring, general at 120 lb Rope jumping, fast pace, 120-160 skips/m at 120 lb Rope jumping, moderate pace, general, 10 at 120 lb Judo at 120 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.