Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity — calories at 230 lb (104 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 230 lb (104.3 kg):

Duration	Estimated calories
10 minutes	130 kcal
15 minutes	196 kcal
20 minutes	261 kcal
30 minutes	391 kcal
45 minutes	587 kcal
60 minutes	782 kcal
90 minutes	1174 kcal
120 minutes	1565 kcal

calories = 7.5 METs × 104.3 kg × hours. Estimates only.

Other activities at 230 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1492
Boxing, in ring, general	12.3	1283
Rope jumping, fast pace, 120-160 skips/min	12.3	1283
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	1231
Judo	11.3	1179
Rope skipping exercise, general	11.0	1148
Boxing, punching bag, 180 b/min	10.8	1127
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	1075
Rope jumping, double under or more	10.0	1043
Fencing, epee, competitive	9.8	1022
Boxing, simulated boxing round, exercise	9.3	970
Boxing, punching bag, 120 b/min	8.5	887
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	866
Boxing, sparring	7.8	814
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	782
Circuit training, including kettlebells, some aerobic moveme	7.5	782
Kickboxing	7.3	762
Boxing, punching bag, 60 b/min	7.0	730
Fencing, general	6.0	626
Tai chi chuan, Yang style	6.0	626
Wrestling, competitive (one match = 5 minutes)	6.0	626
Circuit training, body weight exercises	6.0	626
Boxing, punching bag	5.8	605
Martial Arts, different types, slower pace, novice performer	5.3	553
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	396
Tai chi, qi gong, general	3.3	344
Stretching, mild	2.3	240
Tai chi, qi gong, sitting, light effort	1.5	156

Other weights: 210 lb · 220 lb · 240 lb · 250 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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