Martial Arts, different types, slower pace, novice performers, practice — calories at 160 lb (73 kg)

Martial Arts, different types, slower pace, novice performers, practice has a MET value of 5.3 (Compendium code 15425). For a person weighing 160 lb (72.6 kg):

Duration	Estimated calories
10 minutes	64 kcal
15 minutes	96 kcal
20 minutes	128 kcal
30 minutes	192 kcal
45 minutes	288 kcal
60 minutes	385 kcal
90 minutes	577 kcal
120 minutes	769 kcal

calories = 5.3 METs × 72.6 kg × hours. Estimates only.

Other activities at 160 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1038
Boxing, in ring, general	12.3	893
Rope jumping, fast pace, 120-160 skips/min	12.3	893
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	856
Judo	11.3	820
Rope skipping exercise, general	11.0	798
Boxing, punching bag, 180 b/min	10.8	784
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	748
Rope jumping, double under or more	10.0	726
Fencing, epee, competitive	9.8	711
Boxing, simulated boxing round, exercise	9.3	675
Boxing, punching bag, 120 b/min	8.5	617
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	602
Boxing, sparring	7.8	566
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	544
Circuit training, including kettlebells, some aerobic moveme	7.5	544
Kickboxing	7.3	530
Boxing, punching bag, 60 b/min	7.0	508
Fencing, general	6.0	435
Tai chi chuan, Yang style	6.0	435
Wrestling, competitive (one match = 5 minutes)	6.0	435
Circuit training, body weight exercises	6.0	435
Boxing, punching bag	5.8	421
Martial Arts, different types, slower pace, novice performer	5.3	385
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	276
Tai chi, qi gong, general	3.3	239
Stretching, mild	2.3	167
Tai chi, qi gong, sitting, light effort	1.5	109

Other weights: 140 lb · 150 lb · 170 lb · 180 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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