calories big bag training

yirara

Gosh.. any idea how much calories I should be using for big boxing bag training? For bodyrock-type workouts* I use about 190 per 30 minutes net above BMR (net means: pure workout time, no breaks, without warmup or stretching). This seems to fit well with my overall weight loss progress.

*
50 seconds as many pushups as possible, then 10 seconds break
or
do 50 pushups, 30 squats, 30 burpees, etc in whatever time I need.