the original dataset was sourced from https://www.kaggle.com/api/v1/datasets/download/niharika41298/gym-exercise-data
| Category | Example Exercises | MET Range | Justification / Sources |
|---|---|---|---|
| Static Core Exercises | Planks, isometric abdominal holds | 2.5–3.0 | Low oxygen consumption; similar to “light calisthenics”. See the Compendium of Physical Activities and Wikipedia’s MET page. |
| Basic Dynamic Ab Exercises | Standard crunches, sit-ups | 2.8–3.0 | Typical steady ab movements; consistent with low-effort calisthenics. Reference the Fitness Volt ab calorie calculator. |
| Moderate Dynamic Core Exercises | Banded crunches, decline band press sit-ups, seated twists | 3.8–4.0 | Added resistance or decline mechanics increase energy expenditure. See entries in the Compendium of Physical Activities and Healthline’s explanation of METs. |
| Vigorous Core Exercises | Plank jacks, hanging knee tucks | 5.0–7.0 | These dynamic, plyometric movements have a higher cardiorespiratory demand. Similar vigorous calisthenics are rated in the Compendium of Physical Activities. |
| Compound Full‑Body/Core‑Intensive Exercises | Squat‑Clean‑Alternating‑Press Complex, Weighted Burpee to Pike | 7.0–8.0 | Multi‑joint, explosive movements recruit large muscle groups and require high core stabilization. Refer to the Compendium of Physical Activities and Wikipedia’s MET page. |