Activity Boxing, in ring, general (12.3 METs) Boxing, punching bag (5.8 METs) Boxing, punching bag, 120 b/min (8.5 METs) Boxing, punching bag, 180 b/min (10.8 METs) Boxing, punching bag, 60 b/min (7.0 METs) Boxing, simulated boxing round, exercise (9.3 METs) Boxing, sparring (7.8 METs) Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort (7.5 METs) Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort (3.8 METs) Circuit training, body weight exercises (6.0 METs) Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity (7.5 METs) Fencing, epee, competitive (9.8 METs) Fencing, general (6.0 METs) Judo (11.3 METs) Kickboxing (7.3 METs) Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing) (10.3 METs) Martial Arts, different types, slower pace, novice performers, practice (5.3 METs) Rope jumping, double under or more (10.0 METs) Rope jumping, fast pace, 120-160 skips/min (12.3 METs) Rope jumping, moderate pace, general, 100 to 120 skips/min, 2 foot skip, plain bounce (11.8 METs) Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce (8.3 METs) Rope skipping exercise, general (11.0 METs) Stretching, mild (2.3 METs) Taekwondo, combat simulation (14.3 METs) Tai chi chuan, Yang style (6.0 METs) Tai chi, qi gong, general (3.3 METs) Tai chi, qi gong, sitting, light effort (1.5 METs) Wrestling, competitive (one match = 5 minutes) (6.0 METs)
Body weight lb kg
Minutes