Tae Bo is the trademarked name of a cardio kickboxing developed by Billy Blanks, who used elements of his martial arts and boxing training to create exercises that rely on punches, kicks and squats. Like other forms of intensive aerobics, the goal of Tae Bo is to develop balance, flexibility and muscular and cardiovascular endurance.
Types
Many variations on Tae Bo exist, but they all use elements common to cardio kickboxing. Cardio kickboxing classes may focus on specific areas of the body. For example, upper body-predominant cardio kickboxing employs many uppercuts and jabs, while lower body-predominant versions feature roundhouses and front and back kicks. Some classes seek to combine upper- and lower-body training, while others focus on developing physical conditioning through exercises that simulate jumping rope and similar intense movements
Calories
The most effective way to burn calories with cardio kickboxing is to choose classes that combine upper- and lower-body exercises, according to the American Council on Exercise. The council investigated the claims of kickboxing-cardio classes to determine their effectiveness. In a 15-person study it performed of women with an average weight of 135 lbs., it found that the average caloric expenditure of exercises that focused on the upper and lower body was 8.3 calories per minute. When performing predominantly upper-body exercises, participants only burned 6.45 calories per minute.
Comparison
Though original estimates claimed that cardio kickboxing could burn up to 500 to 800 calories per hour, ACE found that burning 350 to 450 calories per hour is more likely. This is roughly the number of calories you would burn lightly jogging or walking briskly for an hour, but the council points out that cardio kickboxing also increases your strength, flexibility, coordination and reflexes in a way that running and walking do not.
Considerations
The number of calories you burn depends on your weight and the intensity of the cardio kickboxing you perform. Increase the weight-loss benefits of cardio kickboxing by choosing videos or classes that require a high pace of activity and incorporate upper- and lower-body exercises. While you train, work as hard as possible to ensure you maximize the benefits of the workout.
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