Your calories burned

Body weight 40 kg (88 lbs)45 kg (99 lbs)50 kg (110 lbs)55 kg (121 lbs)60 kg (132 lbs)65 kg (143 lbs)70 kg (154 lbs)75 kg (165 lbs)80 kg (176 lbs)85 kg (187 lbs)90 kg (198 lbs)95 kg (209 lbs)100 kg (220 lbs)105 kg (231 lbs)110 kg (243 lbs)115 kg (254 lbs)120 kg (265 lbs)125 kg (276 lbs)130 kg (287 lbs)135 kg (298 lbs)140 kg (309 lbs)145 kg (320 lbs)150 kg (331 lbs)

Minutes 5 min10 min15 min20 min25 min30 min40 min45 min50 min60 min75 min90 min120 min150 min180 min

294kcal burned

Calories burned by number of reps

	50 kg (110 lbs)	60 kg (132 lbs)	70 kg (154 lbs)	80 kg (176 lbs)	90 kg (198 lbs)	100 kg (220 lbs)
10 reps	2.3	2.8	3.3	3.7	4.2	4.7
20 reps	4.7	5.6	6.5	7.5	8.4	9.3
30 reps	7	8.4	9.8	11	13	14
50 reps	12	14	16	19	21	23
60 reps	14	17	20	22	25	28
100 reps	23	28	33	37	42	47

Rep counts assume a steady pace of about 2 seconds per rep.

Calories burned by body weight

Duration	50 kg (110 lbs)	60 kg (132 lbs)	70 kg (154 lbs)	80 kg (176 lbs)	90 kg (198 lbs)	100 kg (220 lbs)
15 min	105	126	147	168	189	210
30 min	210	252	294	336	378	420
45 min	315	378	441	504	567	630
60 min	420	504	588	672	756	840

Similar activities

• Weight Training 368 kcal per hour at 70 kg Moderate
• Biceps Curls 257 kcal per hour at 70 kg Moderate
• Lunges 279 kcal per hour at 70 kg Moderate
• Pull-Ups 588 kcal per hour at 70 kg Vigorous
• Squats 220 kcal per hour at 70 kg Moderate
• Weight Training (Light) 257 kcal per hour at 70 kg Moderate

MET values use the 2024 Adult Compendium of Physical Activities, with activity-specific proxies labelled where used. Calories = MET × body weight in kg × hours × 1.05. Actual burn varies with fitness, effort and body composition.