Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity — calories at 240 lb (109 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 240 lb (108.9 kg):

Duration	Estimated calories
10 minutes	136 kcal
15 minutes	204 kcal
20 minutes	272 kcal
30 minutes	408 kcal
45 minutes	612 kcal
60 minutes	816 kcal
90 minutes	1225 kcal
120 minutes	1633 kcal

calories = 7.5 METs × 108.9 kg × hours. Estimates only.

Other activities at 240 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1557
Boxing, in ring, general	12.3	1339
Rope jumping, fast pace, 120-160 skips/min	12.3	1339
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	1285
Judo	11.3	1230
Rope skipping exercise, general	11.0	1197
Boxing, punching bag, 180 b/min	10.8	1176
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	1121
Rope jumping, double under or more	10.0	1089
Fencing, epee, competitive	9.8	1067
Boxing, simulated boxing round, exercise	9.3	1012
Boxing, punching bag, 120 b/min	8.5	925
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	904
Boxing, sparring	7.8	849
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	816
Circuit training, including kettlebells, some aerobic moveme	7.5	816
Kickboxing	7.3	795
Boxing, punching bag, 60 b/min	7.0	762
Fencing, general	6.0	653
Tai chi chuan, Yang style	6.0	653
Wrestling, competitive (one match = 5 minutes)	6.0	653
Circuit training, body weight exercises	6.0	653
Boxing, punching bag	5.8	631
Martial Arts, different types, slower pace, novice performer	5.3	577
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	414
Tai chi, qi gong, general	3.3	359
Stretching, mild	2.3	250
Tai chi, qi gong, sitting, light effort	1.5	163

Other weights: 220 lb · 230 lb · 250 lb · 260 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.

Last posts

Choosing Between 28-Inch and 30-Inch Practice Blades2026-11-12
Best Tai Chi Swords for Tall Men Sizing and Selection2026-11-12
Is Rosewood Worth the Cost for a Tai Chi Sword2026-11-12
Choosing a Tai Chi Jian Stand for Your Home Display2026-11-12
Choosing a Retractable Tai Chi Sword for Travel2026-11-12
Is a Semi-Flexible Tai Chi Sword the Best Compromise2026-11-12
Best Plastic Tai Chi Swords for Beginners and Children2026-11-12
Choosing a 32-Form Tai Chi Sword DVD for Home Practice2026-11-12
Learning Tai Chi Sword with a Wooden Dowel2026-11-12
Is an Unsharpened Longquan Jian Worth the Price for Tai Chi2026-11-12