Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity — calories at 190 lb (86 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 190 lb (86.2 kg):

Duration	Estimated calories
10 minutes	108 kcal
15 minutes	162 kcal
20 minutes	215 kcal
30 minutes	323 kcal
45 minutes	485 kcal
60 minutes	646 kcal
90 minutes	970 kcal
120 minutes	1293 kcal

calories = 7.5 METs × 86.2 kg × hours. Estimates only.

Other activities at 190 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1232
Boxing, in ring, general	12.3	1060
Rope jumping, fast pace, 120-160 skips/min	12.3	1060
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	1017
Judo	11.3	974
Rope skipping exercise, general	11.0	948
Boxing, punching bag, 180 b/min	10.8	931
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	888
Rope jumping, double under or more	10.0	862
Fencing, epee, competitive	9.8	845
Boxing, simulated boxing round, exercise	9.3	801
Boxing, punching bag, 120 b/min	8.5	733
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	715
Boxing, sparring	7.8	672
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	646
Circuit training, including kettlebells, some aerobic moveme	7.5	646
Kickboxing	7.3	629
Boxing, punching bag, 60 b/min	7.0	603
Fencing, general	6.0	517
Tai chi chuan, Yang style	6.0	517
Wrestling, competitive (one match = 5 minutes)	6.0	517
Circuit training, body weight exercises	6.0	517
Boxing, punching bag	5.8	500
Martial Arts, different types, slower pace, novice performer	5.3	457
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	327
Tai chi, qi gong, general	3.3	284
Stretching, mild	2.3	198
Tai chi, qi gong, sitting, light effort	1.5	129

Other weights: 170 lb · 180 lb · 200 lb · 210 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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