| Tên hoạt động tập luyện | Giá trị |
| Bicycling, stationary, general | 7.5 |
| Boxing, punching bag | 5.5 |
| Boxing, sparring | 7.8 |
| Calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort | 8.0 |
| Calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort | 3.8 |
| Calisthenics (e.g., situps, abdominal crunches), light effort | 2.8 |
| Resistance training (weight lifting – free weight, powerlifting or bodybuilding) vigorous effort | 6.0 |
| Resistance (weight) training, squats, slow or explosive effort | 5.0 |
| Resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance | 3.5 |
| Rope skipping, general | 11.0 |
| Rowing, stationary, general, vigorous effort | 6.0 |
| Rowing, stationary, general, moderate effort | 4.8 |
| Running, general | 8.0 |
| Stretching, mild | 2.8 |
| Yoga, Hatha | 2.5 |
| Yoga, Power | 4.0 |
Tài liệu tham khảo:
- Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett DR Jr, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011 Aug;43(8):1575-81. doi: 10.1249/MSS.0b013e31821ece12. PMID: 21681120.
