Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity — calories at 260 lb (118 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 260 lb (117.9 kg):

Duration	Estimated calories
10 minutes	147 kcal
15 minutes	221 kcal
20 minutes	295 kcal
30 minutes	442 kcal
45 minutes	663 kcal
60 minutes	885 kcal
90 minutes	1327 kcal
120 minutes	1769 kcal

calories = 7.5 METs × 117.9 kg × hours. Estimates only.

Other activities at 260 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1686
Boxing, in ring, general	12.3	1451
Rope jumping, fast pace, 120-160 skips/min	12.3	1451
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	1392
Judo	11.3	1333
Rope skipping exercise, general	11.0	1297
Boxing, punching bag, 180 b/min	10.8	1274
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	1215
Rope jumping, double under or more	10.0	1179
Fencing, epee, competitive	9.8	1156
Boxing, simulated boxing round, exercise	9.3	1097
Boxing, punching bag, 120 b/min	8.5	1002
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	979
Boxing, sparring	7.8	920
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	885
Circuit training, including kettlebells, some aerobic moveme	7.5	885
Kickboxing	7.3	861
Boxing, punching bag, 60 b/min	7.0	826
Fencing, general	6.0	708
Tai chi chuan, Yang style	6.0	708
Wrestling, competitive (one match = 5 minutes)	6.0	708
Circuit training, body weight exercises	6.0	708
Boxing, punching bag	5.8	684
Martial Arts, different types, slower pace, novice performer	5.3	625
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	448
Tai chi, qi gong, general	3.3	389
Stretching, mild	2.3	271
Tai chi, qi gong, sitting, light effort	1.5	177

Other weights: 240 lb · 250 lb · 270 lb · 280 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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