Intensity results are in!

LauraMax

LauraMax

Cathlete
OK I copied & pasted this out of an excel workbook. The gridlines aren't showing for some reason but you guys are smart enough to figure it out.

First, the stats: I'm 39 YO, 5'3", 115 lbs. All workouts were done on a 6" step except Low Max & LIC, which were done w/an 8" step (oh, & obviously the high step workouts). All kickbox workouts were done w/1 lb gloves. None of these numbers includes warm up, cool down, abs, stretch, etc.--just the cardio portions only.

Obviously results will vary depending on age, height, weight, how you feel that day (I can tell you I was feeling like crap when I did Kick Max & IMAX, partly from exhaustion & partly b/c I just don't like the workouts so my heart wasn't really in them).

While the numbers themselves will be different for everyone, I think it's a fairly accurate guide when it comes to intensity levels.

CALS BURNED DVD INSTRUCTOR COMMENTS
520 Drill Max Cathe
460 Kickbox Extreme Amy Bento
450 Hi/Lo Extreme Amy Bento
440 Step Blast Cathe
435 Cardio Fusion Cathe
430 MIC Cathe
430 Kenpo X Tony Horton
425 Low Max Cathe
415 High Step Challenge Cathe
410 Circuit Max Cathe
410 Power Max Cathe
405 Rhythmic Step Cathe
380 BM2 Cathe No UB
365 Powerstrike 1 Ilaria
365 Step Works Cathe
360 KPC Cathe
350 Powerstrike 2 Ilaria
350 Step Fit Cathe
345 IMAX2 Cathe
345 Step Jam Cathe
345 SJP Cathe
335 Plyo X Tony Horton
335 Boot Camp Cathe
330 IMAX3 Cathe
325 Cardio Kicks Cathe
320 LIC Cathe Circuits only
305 High Step Circuit Cathe
300 Step Heat Cathe
295 IMAX Cathe
295 Kick Max Cathe No leg drills
280 Cardio Party 3 Chalene Johnson
275 Kickbox Gomez/Saffel
210 Kick, Punch & Jam Chalene Johnson
160 Kickbox Tracey Staehle
 
WOW! I am completely surprised at these results. Firstly, I can't believe some of these w/o's weren't in the 600 calorie range. Secondly, I can't believe the IMAXes weren't higher calorie burners. Thirdly, I can't believe KenpoX is so high - especially over PlyoX. I'm sort of late to the game and don't know if this particular thing has come up in past posts, but what did you use to determine your calorie burn. Another one - Step Works lower than Rythmic Step...? WOW again! I gotta try this stuff for myself. Thanks for posting!
 
I used my Polar F6 HRM. I was surprised at some of them too, especially Kenpo X--such a fun workout & it seemed, well, not easy but no MIC either. So that was a pleasant surprise. But I wasn't surprised it burned more than Plyo X since that's more of an interval workout during which your heartrate goes up & down, whereas Kenpo X is steady state & heeps the HR up the entire time.

Don't pay as much attention to the numbers as to the matrix. It's just a general guide. DM might very well burn 650 cals for someone heavier than me. I don't weigh much--I'm short, small framed, have low bodyfat & have been doing high intensity cardio for years, so it's inevitable that the numbers themselves will be lower for me than most.
 
Wow, Laura, that's great!! I was really surprised to see IMAX 1 so low on the list. But I haven't done it in a long time, I like IMAX2 much better! I would have thought that Bootcamp would be much higher.

BUT, DrillMax, yikes, not surprising though. I am already starting to hurt now, DM is on my rotation tomorrow.

That was a lot of work! Thanks so much.

Carola
 
I have also been keeping a similar record. I figured I'd post it in case anyone was interested :)

I'm a 28 y/o female, 5'2", 115 lbs and I've also been working out with high intensity workouts for a number of years.

These numbers do include any warmup involved, but not cool down since I usually skip that. CC = cardio coach workouts done on the treadmill.

The way I formatted the data is :
calories/time of workout/time in zone/max HR.

SB/SJP cardio premix = 594/90/58/173
CC Choose Living = 514/60/56/182
MIC = 512/70/51/184
Itread # 3 = 503/60/57/181
Cathe's Treadmill w/o = 490/71/45/181
Itread # 4 = 479/60/57/185
CC6 - Sean = 473/60/54/180
Hardcore Extreme = 466/70/45/180
CC5 = 464/60/53/???
CC6 - candace = 459/60/55/182
Itread # 2 = 403/52/47/174
Rhythmic Step = 400/59/38/175
Itread # 1 = 400/56/45/175
Amy Bento HLX = 396/57/44/175
Step Works = 384/60/35/176
IClimb # 12 = 375/45/41/178
Step Blast = 369/??/38/179
Kick Max = 368/??/22/184
Power Max = 368/60/38/179
CC4 = 357/45/42/182
Spinervals 1.0 Comp. = 352/45/39/177
Low Max = 350/??/22/174
Imax 3 = 348/56/30/179
Runervals #2 = 343/45/34/181
Imax 1 = 343/52/30/183
Imax 2 = 340/??/31/184
Ready Step Go = 340/??/35/165
Spinervals 4.0 Fitness = 330/52/32/173
Step Fit = 328/60/24/168
Spinervals 2.0 Fitness = 328/50/31/171
Spinervals 3.0 Comp. = 327/50/30/171
ICycle # 13 = 319/45/36/170
KPC = 300/??/23/167
P90X Plyo = 300/55/27/170
Reebok Intense moves = 267/45/23/177
 
Wow Laura that is really great of you to post! I am wondering if the workouts with the highest number burns are your favorites? I have a theory for myself that I put much more into the workouts I enjoy the most. I don't use a HRM so I have nothing concrete to go on . . . what are your thoughts?
 
These are great. OK I am going to do this too. I was keeping a log of my workouts and calories burned but I stopped. Definitely going to start again and put something like this together. Thanks for sharing yours. :)
 
Interesting. Thanks for sharing. My heartrate fluctuates too much and is too dependent on outside factors for me to be able to gauge and compare intensities of different workouts.

I know you've stated your age in past posts. But, I always thought you were younger than me because you look so great! Keep up the good work!!!

Wendy
 
I actually burn more calories during Plyo X than Kenpo. Kenpo doesn't have the intensity for me that KPC or Kick Max does. I've even tried Kenpo with ankle weights on my wrists and the intensity is just not there. I think I will be try Tracey's new kickboxing workout.
 
Just a general note on HRM calories burned numbers. I've been using my Polar HRM for 7 years and recording the calories burned for each workout on my workout calendar. In my own personal experience I've found that the number of calories burned can vary greatly (by almost 100 calories in some cases) from doing the exact same workout on different days. I'm guessing it depends on how much "umph" I put into the workout and other factors as well (e.g. is this the 1st time doing the workout or has my body adjusted to the workout already, how much sleep I had, etc.).

I don't have my calendars with me to post actual counts but I remember the Imaxes don't burn as many calories as a longer steady state cardio. I still do them though for the challenge and because they're so darn fun. :)

Sue
 
>Wow Laura that is really great of you to post! I am
>wondering if the workouts with the highest number burns are
>your favorites? I have a theory for myself that I put much
>more into the workouts I enjoy the most. I don't use a HRM so
>I have nothing concrete to go on . . . what are your thoughts?
>
I think the answer is yes, but it's a chicken & egg question--do I like them b/c they're more intense, or are they more intense b/c I like them? I tend to think the former rather than the latter.

For the record, the numbers really didn't vary much for me. I've done all these workouts at least twice, most of them more than that, & some of them probably hundreds of times. ;-) The numbers really didn't come out any different, & NEVER was there a margin of 100 cals. From what I can remember the numbers varied 10-20 cals max.

Like I said, this is just a general guide. I put it together so I could plan my routines based on my work schedule, my lifting schedule & my diet. Probably I won't even use my HRM anymore. :p
 
Thanks Laura, I've been watching for you to post these since you said you were going to track them! I know with me being 5'5" and about 130 that mine will be different but it gives a good comparison of them.

I am not at all shocked that Drill Max is the highest, I love that workout b/c it is so kick butt but fun & very basic athletic moves, which is what I love. Can't beat it...

although my 2nd favorite workout is a close 2nd in my heart to DM & that is Powerstrike 1, for some reason that has such a high fun factor to me, not sure what it is, I do enjoy the music in it and really like Patricia & Ilaria- I know some don't care for that music but I really like it. I do like PS2 also but not near as much as 1.

Thanks again for posting this! :)
 
Thanks, Laura!

I am also 5'3 and weigh between 108-112 (I don't really weigh myself, so I'm not really sure), so I am going to assume that these might be accurate enough for me.

Thanks for sharing!

Lorie
 
Thanks, Laura! This is very interesting to me for another reason. Although I'm too impatient to do cardio videos, it's nice to know that my treadmill workouts are as intense as some of Cathe's cardio videos. I can tell only because I'm almost exactly the same size as you. Obviously, if I weren't, the numbers wouldn't mean anything, but this is very helpful. :D

Thanks again!!
 
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