Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity — calories at 220 lb (100 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 220 lb (99.8 kg):

Duration	Estimated calories
10 minutes	125 kcal
15 minutes	187 kcal
20 minutes	249 kcal
30 minutes	374 kcal
45 minutes	561 kcal
60 minutes	748 kcal
90 minutes	1123 kcal
120 minutes	1497 kcal

calories = 7.5 METs × 99.8 kg × hours. Estimates only.

Other activities at 220 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1427
Boxing, in ring, general	12.3	1227
Rope jumping, fast pace, 120-160 skips/min	12.3	1227
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	1178
Judo	11.3	1128
Rope skipping exercise, general	11.0	1098
Boxing, punching bag, 180 b/min	10.8	1078
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	1028
Rope jumping, double under or more	10.0	998
Fencing, epee, competitive	9.8	978
Boxing, simulated boxing round, exercise	9.3	928
Boxing, punching bag, 120 b/min	8.5	848
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	828
Boxing, sparring	7.8	778
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	748
Circuit training, including kettlebells, some aerobic moveme	7.5	748
Kickboxing	7.3	728
Boxing, punching bag, 60 b/min	7.0	699
Fencing, general	6.0	599
Tai chi chuan, Yang style	6.0	599
Wrestling, competitive (one match = 5 minutes)	6.0	599
Circuit training, body weight exercises	6.0	599
Boxing, punching bag	5.8	579
Martial Arts, different types, slower pace, novice performer	5.3	529
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	379
Tai chi, qi gong, general	3.3	329
Stretching, mild	2.3	230
Tai chi, qi gong, sitting, light effort	1.5	150

Other weights: 200 lb · 210 lb · 230 lb · 240 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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