Turbo kick is an aerobic exercise, meaning it raises your heart rate and burns calories. Turbo kick teaches participants boxing moves such as kicks and punches. A typical turbo kick class usually features 45 minutes of cardiovascular work and 15 minutes of cooling down and strength conditioning. Many variables affect how many calories you will burn in a class.
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In general, you can expect to burn between 500 and 800 calories during an hour of turbo kick. Many things affect where you will fall in this range, but the most important factor is how hard you work. A 130-lb. person will burn about 596 calories in an hour class, a 150-lb. person will burn about 687 calories in an hour and a 180-lb. person will burn about 825 calories in an hour.
Besides intensity, a few other things can affect your caloric expenditure. Combining upper and lower body moves at the same time boosts your calories burned. For example, kicking and punching at the same time or doing a high knee while moving your arms from above your head to your side. Also, how much you weigh has a big impact. The more you weigh, the more calories your body needs to complete tasks. Finally, your metabolism also determines how many calories you burn.
American Council on Exercise Study
The American Council on Exercise did a study to find out how many calories are burned during a turbo kick class. The study looked at 15 women in a turbo kick class who weighed about 135 lbs and found that they burned between 6.45 to 8.3 calories a minute. This comes out to about 350 to 450 calories an hour. This is much lower than the original estimation. But, that could be due to the style of the class studied. The class may have spent a lot of time warming up, cooling down and stretching, leaving less time for cardiovascular work. The study compared the class to the intensity of an hour of brisk walking. Many turbo kick classes have a higher intensity, more similar to a fast jog.
As mentioned earlier, the key factor in caloric expenditure is how hard you work. You can make sure you are maintaining a high intensity by checking your heart rate. Your heart rate should be between 65 and 85 percent of your maximum heart rate during aerobic exercise. To find your maximum heart rate, subtract your age from 220. To find your heart rate, feel for your pulse on your wrist or the side of your neck. Then count how many times you feel it beat in 6 seconds and multiply that number by 10 to find your beats per minute.