King's Kung-Fu& Tai Chi

Rope jumping, moderate pace, general, 100 to 120 skips/min, 2 foot skip, plain bounce — calories at 210 lb (95 kg)

Rope jumping, moderate pace, general, 100 to 120 skips/min, 2 foot skip, plain bounce has a MET value of 11.8 (Compendium code 15551). For a person weighing 210 lb (95.3 kg):

DurationEstimated calories
10 minutes187 kcal
15 minutes281 kcal
20 minutes375 kcal
30 minutes562 kcal
45 minutes843 kcal
60 minutes1124 kcal
90 minutes1686 kcal
120 minutes2248 kcal

calories = 11.8 METs × 95.3 kg × hours. Estimates only.

Other activities at 210 lb (per hour)

ActivityMETskcal / hour
Taekwondo, combat simulation14.31362
Boxing, in ring, general12.31172
Rope jumping, fast pace, 120-160 skips/min12.31172
Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.81124
Judo11.31076
Rope skipping exercise, general11.01048
Boxing, punching bag, 180 b/min10.81029
Martial Arts, different types, moderate pace (e.g., judo, ju10.3981
Rope jumping, double under or more10.0953
Fencing, epee, competitive9.8933
Boxing, simulated boxing round, exercise9.3886
Boxing, punching bag, 120 b/min8.5810
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth8.3791
Boxing, sparring7.8743
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack7.5714
Circuit training, including kettlebells, some aerobic moveme7.5714
Kickboxing7.3695
Boxing, punching bag, 60 b/min7.0667
Fencing, general6.0572
Tai chi chuan, Yang style6.0572
Wrestling, competitive (one match = 5 minutes)6.0572
Circuit training, body weight exercises6.0572
Boxing, punching bag5.8552
Martial Arts, different types, slower pace, novice performer5.3505
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod3.8362
Tai chi, qi gong, general3.3314
Stretching, mild2.3219
Tai chi, qi gong, sitting, light effort1.5143

Other weights: 190 lb · 200 lb · 220 lb · 230 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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