In nearly every class students will ask you how many calories they can burn in a Turbo Kick™ class. The answer is not a simple, finite number. The truth is, many factors are at work. A simple honest answer is “a lot!” However, to accurately determine caloric expenditure during a one hour Turbo Kick™ class, consideration of recent studies conducted by the American Council on Exercise (renowned educator and researcher, Dr. Len Kravitz, Ph.D.) and a team of researchers from the University of Mississippi are essential. Both studies measured heart rate, caloric consumption, oxygen consumption and ratings of perceived exertion for each of four kickboxing concentrations: upper-body predominant (e.g., upper cuts, jabs); lower-body predominant (e.g.,kicks); and combination of upper and lower body; and conditioning (e.g., jumping jacks, simulated rope jumping).
The study included 15 female participants with an average weight of 135 pounds. Not surprisingly, more calories were burned during exercises utilizing a combination of upper- and lower-body movements. Furthermore, participants in the ACE study also maintained a heart rate of 75-85 percent of maximum, well within the recommended 65-85 percent range for aerobic exercise.

Overall, caloric expenditure in this experiment ranged from 6.45 calories per minute (with predominately upper-body exercises) to 8.3 calories per minute (with an upper/lower body combination). Caloric findings indicate that most (Non-Turbo Kick™) cardio kickboxing participants can expect to burn an average of 350 to 450 calories per hour - less than original estimates, but enough to be considered sufficient exercise.
Interesting considerations:
Participants of this group were exclusively women. The reported findings did not indicate the speed (beats per minute), or intensity, at which participants were asked to perform the exercises. The findings also failed to note the duration (length of time) that participants were asked to remain within their target heart rates. For example, the standard kickboxing class might include less than 30 minutes of intense cardiovascular work, paired with 15 minutes of warm-up, and 15 minutes of cool down and conditioning. Participants (in this type of class) remaining in their target heart zones for a sustained period is unlikely. Finally, the studies compared the intensity of the kickboxing activity to that of a brisk walk. Most likely, Turbo Kick™ participants would equate their aerobic/anaerobic intensity of a typical one-hour class to that of a fast jog or a 5K paced run. Experts estimate running at a 5K pace of 7 to 8mph to burn between 9 and 10 calories per minute. Dr. Carl Foster’s research, associate professor of Medicine at the University of Wisconsin Medical School and Coordinator of Sports Medicine and Sports Science for the United States Speed Skating Team, concluded that working in intervals expended nearly twice as many calories as steady state aerobic exercise. A participant working at a “comfortable” level of intensity in a steady state could expect to burn as much as 500 calories per hour, whereas someone working in 1:1 work/recovery intensity could expect to burn up to between 700 and 900 calories (if working continuously for one hour). The typical Turbo Kick™ class includes 45 minutes of aerobic/anaerobic cardiovascular conditioning, followed by 15 minutes of conditioning.

To date, no scientific analysis has been commissioned on the calorie expenditure of the average Turbo Kick™ class, and thus, further research is warranted to compare reported findings with regard to all varying types/styles of cardio kickboxing. Based on the most recent data collected, specific class structure and adjustments for anaerobic/aerobic conditioning vs. steady-state conditioning, professionals have estimated Turbo Kick™ to burn between 500 and 800 calories per hour.

Obviously, a broad range exists due to the mere fact of individuality. Take a look around the room the next time you’re in a Turbo Kick™ class. By examining the participants, this exposes a wide variety of body shapes and sizes, varying energy levels as well as varying skill levels. Consider that the following will affect caloric expenditure from person to person:
Intensity
Full use of levers (extending punches and kicks)
Combined upper and lower body exercises
BMI (Body Mass Index)
Metabolic rate
The harder you work, the more calories and fat you’ll burn!