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Old 02-01-06, 12:56 PM  
KickDancer
 
Join Date: Feb 2004
For reference: BPM of kickboxing workouts

A while back, there was a thread discussing the BPM of step workouts, which reminded me that I'd wanted to start a thread compiling the BPM of kickboxing workouts (my preference and specialty ). Please feel free to add the BPM of other kickboxing workouts that are missing from my list, or to correct my info if you got different numbers. I just used a metronome, so sometimes I had to estimate between markings. These are measurements I've collected over the years, so it's possible that my tolerance for in-between measurements has changed.

(And if anyone wants to start another thread for the BPM of step workouts, non-kickboxing hi-lo workouts, or rebounder workouts, etc., please feel free!)

Instructor............. Title.......................... bpm
Aaron Lankford......... Power Kicks.................... 144
Aaron Lankford......... Total Energy....................144
Alain Bissainthe....... Body Bar Kickbox Circuit........126
Billy Blanks........... TaeBo Live Advanced 1.......... 160
Billy Blanks........... TaeBo Live Advanced 2.......... 160
Billy Blanks........... TaeBo Live Advanced 3.......... 160
Billy Blanks........... TaeBo Live Advanced 4.......... 160
Billy Blanks........... TaeBo Live Advanced 5.......... 156
Billy Blanks........... TaeBo Live Advanced 6.......... 160
Billy Blanks........... TaeBo Live Advanced 7.......... 160
Billy Blanks........... TaeBo Live Advanced 8.......... 160
Billy Blanks........... TaeBo Live Advanced 9.......... 160
Billy Blanks........... TaeBo Live Advanced 10..........156
Billy Blanks........... TaeBo Live Advanced 11..........160
Billy Blanks........... TaeBo Get Ripped Basic 1 & 2....132
Billy Blanks........... TaeBo Get Ripped Advanced 1 & 2 160
Billy Blanks........... TaeBo Get Ripped 8-Min WO...... 160
Billy Blanks........... TaeBo Contact #1............... 142
Billy Blanks........... TB Capture the Pwr: Strength... 156
Billy Blanks........... TB Capture the Pwr: Power...... 156
Billy Blanks........... TB Capture the Pwr: Energy..... 144
Billy Blanks........... Bootcamp: Basic Training BtCmp. 160
Billy Blanks........... Bootcamp: Cardio BtCmp Live.... 160
Billy Blanks........... TaeBo Flex.................... ~140
Cathe Friedrich........ Cardio Kicks....................138
Cathe Friedrich........ CTX Kickbox.................... 135, 123drills
Cathe Friedrich........ Kick Max........................135, 138blasts
Cathe Friedrich........ Kick, Punch, & Crunch.......... 141wu, 146drills, 138combos
Chalene Johnson........ Turbo Jam Learn & Burn..........135
Chalene Johnson........ Turbo Jam 20min WO..............136
Chalene Johnson........ Turbo Jam Cardio Party 1........135, 152turbo
Chalene Johnson........ Turbo Jam Cardio Party Mix 2....135
Contenders Club........ Bunches of Punches..............130
Contenders Club........ Fastlane to Fitness............ 130
Contenders Club........ Full Forcelli.................. 130
Contenders Club........ Lotsa Heart.................... 130
Debbie Burns........... Boxing Body TKO................ 148
Debbie Burns........... CIA 2205: Knock-out Hi/Low......148
Dewey Yung............. Dawei Cardio Kickboxing........ 126-138
Donna Richardson....... 3-Day Rotation: Kick & Jab..... 126wu, 128wo
Fairlie Arrow.......... Tae Kickboxing................. 140
Franny Benedetto....... CIA 9905: Hi-Lo................ 148
Franny Benedetto....... Kick-Itt 2000.................. 140-148
Gilad Janklowicz....... Quick Fit: Cardio Strike........140
Ginette Deslauriers.... Urban Tai Chi.................. 140
Ginette Deslauriers.... Urban Tai Chi: Explorer........ 138
Ginette Deslauriers.... Kamikaze....................... 140
Guillermo Gomez........ Kickbox Underground............ 135
Janis Saffell.......... CIA 9907 Kick It!.............. 128
Janis Saffell.......... Hardcore Kickbox Circuit........135
Janis Saffell.......... Kickbox Strike Zone............ 132wu, 126wo
Janis Saffell.......... QF Cardio Kick 1: Upper.........132
Janis Saffell.......... QF Cardio Kick 2: Lower.........138
Janis Saffell.......... QF Cardio Kick 3: Core..........132
Janis Saffell.......... QF Cardio Kick 4: Blast.........135
Janis Saffell.......... Ringside Kick-It................132 hi-lo, 123 step
Jeanette Jenkins....... Hlywd Trainer: Kickbox Bootcamp 150
John Savidis............ Kickbox 2000: Advanced....... 152-168
Karate Integ. Aerobics. High-Impact.................... 132-135
Karate Integ. Aerobics. Low-Impact......................132
Kathy Smith............ Aerobox........................ 138
Kathy Smith............ Kickboxing......................138
Katrina Barillova...... Elite Forces: Cardio............152
Katrina Barillova...... Elite Forces: Combo............ 138
Katrina Barillova...... Elite Forces: Shadowboxing......148
Keli Roberts........... CIA 9902: Kickbutt Combat...... 130
Kimberly Spreen........ Box-N-Flow......................148
Kimberly Spreen........ CIA 2505: Kickbox Bootcamp......142
Kimberly Spreen........ Triple Threat: Cardio Kickbox.. 138
Larry Lam.............. XKO Kickboxing..................135, 144burn
Lawrence Whitaker...... Tai Fit........................ 148
Lisa Gaylord............ Kardio Kombat Kickboxing....126-132
Michael Olajide........ Aerobox Fight or Flight Round 1 135
Michael Olajide........ Killer Abs & Back.............. 138
Michelle Dozois........ 10-min Solution: Kickboxing.... 138
Michelle Dozois........ Carb Burner - Carb Killer...... 138
Powerstrike............ Shadowboxing #1................ 138
Powerstrike............ Shadowboxing #2................ 140
Powerstrike............ Shadowboxing #3................ 138
Powerstrike............ Shadowboxing #4................ 142
Powerstrike............ Level 1........................ 140
Powerstrike............ Advanced Series #1..............142
Powerstrike............ Forza #1........................138
Powerstrike............ Forza #2........................140
Powerstrike............ Impact..........................148
Powerstrike............ Millennium #1.................. 146
Powerstrike............ Millennium #2.................. 150
Powerstrike............ Millennium #3.................. 138
Powerstrike............ Kicks Only......................144
Rachel Hunter.......... Kickboxing......................123
Sherri Jacquelyn....... CIA 2K03: Kickbox Jam.......... 140-144
Sherri Jacquelyn....... Fit to Kick.................... 138
Silk Manning........... Khi Bae: Beginner.............. 146
Silk Manning........... Khi Bae: Advanced.............. 138
Stacy Cronin........... Fitness Kickboxing............132
Terrie Reeves.......... CIA 2203........................138
Terrie Reeves.......... Kick-It! Knockout Round 3... 152
TJ Storm............... Cardio Kung Fu..................130-136
Tony Horton............ Kenpo X........................ 120-130
Tracy Mallett.......... Method Cardio Boot Camp 1...... 130
Tracy Mallett.......... Method Cardio Boot Camp 2...... 128
Tracy Mallett.......... Method Cardio Boot Camp 3...... 128
Tracy Mallett.......... New Method 20/20: Cardio Kick 1 132

(Sorry about the formatting; I couldn't figure out any other method for getting something that approximated columns!)
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Last edited by KickDancer; 02-16-06 at 06:48 AM. Reason: Added a few more!
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Old 02-01-06, 01:13 PM  
elisas
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Wow, KickDancer, thanks for the great effort! Alas, IMO, unlike step, BPM does not as accurately predict intensity in kickboxing workouts. IT all depends what they are doing at the given speed. The ratio of lower to upper body work often tells me more than BPM. I find kickboxing intensity to be all over the map. I'm curious; which are your favorites?

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Old 02-01-06, 01:56 PM  
Annie S.
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Holy cow, Kickdancer, how long did it take you to compile that!!??
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Old 02-01-06, 02:04 PM  
KickDancer
 
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Quote:
Originally Posted by elisas
Wow, KickDancer, thanks for the great effort! Alas, IMO, unlike step, BPM does not as accurately predict intensity in kickboxing workouts. IT all depends what they are doing at the given speed. The ratio of lower to upper body work often tells me more than BPM. I find kickboxing intensity to be all over the map. I'm curious; which are your favorites?
You're welcome! I hope that others will be able to contribute data on other kickboxing workouts and that this will be useful to people.

I agree that BPM is an imperfect indicator. For example, Elite Forces has a pretty fast workout, but I think it's about intermediate in intensity. And since the Tae Bo Advanced Live workouts are so extraordinarily fast, I don't have enough time to really put my full effort into all the moves, making it less intense than other workouts that are slower. As for the upper-to-lower ratio, I've found that even that's not a perfect indicator since Dawei Cardio Kickboxing and PS Kicks Only didn't feel that intense to me, despite the many kicks they have.

I think that for me, kickboxing intensity depends on how thoroughly I'm warmed up, the tempo of the workout, the number of punches and kicks, the "down time" due to breaking down a routine, and-- the most subjective, but possibly the most important-- the flow of the choreography. The more power I put into every punch and kick, the more intense the workout. That's why my personal favorite is Powerstrike Millennium #2. I think it does well on all of those dimensions.

(I'd argue that BPM isn't a great indicator of intensity for step workouts either, for similar reasons, but I'll leave that discussion for the thread on BPM of step workouts whenever someone decides to post one. )

Other kickboxing workouts that I particularly like are anything else by Powerstrike, Aaron Lankford's Power Kicks and Total Energy, Debbie Burns' TKO Boxing Body and CIA 2205: Knock-out Hi/Low, Franny Benedetto's Kick-Itt 2000, and Cathe's KPC. That's part of why I suspected that I tend to like kickboxing in the 140-150bpm range: it's brisk but not too fast.
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Old 02-01-06, 02:06 PM  
KickDancer
 
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Quote:
Originally Posted by Annie S.
Holy cow, Kickdancer, how long did it take you to compile that!!??
Um, a couple years? I don't recall quite when I first started doing this. I've been adding to it gradually since then, trying to remember to record the BPM whenever I do a new kickboxing workout. I do find it helps to put the different workouts in perspective for comparison's sake.
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Old 02-01-06, 02:13 PM  
acey
 
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WOW Kickdancer! Amazing research work!
I was confused at first by 10:Minute Solution Kickbox by Michelle Dozois because I was thinking of Keli Roberts' 10-Minute Solution Kickbox Bootcamp. But then I see that Michelle does have 10 minutes of kickboxing on her 10-Minute solution workout. ARggh, confusing!!

The only kickboxing workout I can think of that might possibly have faster BPM than Taebo Advanced is Jon SAvidis's Kickbox 2000. But that's rather TOO fast!
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Old 02-01-06, 02:29 PM  
KickDancer
 
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Quote:
Originally Posted by acey
I was confused at first by 10:Minute Solution Kickbox by Michelle Dozois because I was thinking of Keli Roberts' 10-Minute Solution Kickbox Bootcamp. But then I see that Michelle does have 10 minutes of kickboxing on her 10-Minute solution workout. ARggh, confusing!!

The only kickboxing workout I can think of that might possibly have faster BPM than Taebo Advanced is Jon SAvidis's Kickbox 2000. But that's rather TOO fast!
I actually never bothered to check out Keli's DVD. Maybe someone else will offer to record its speed?

I'd forgotten about John Savidis's workout! You're right that it's the fastest one yet. I actually reviewed it earlier (but can't find that review on the VF site ) and mentioned the BPM. I just edited my initial post to include the BPMs of that and some other workouts that I'd reviewed recently.
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Old 02-01-06, 04:09 PM  
Kathryn
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Wow, KD! What a job!
Thanks!

It's interesing to see the variations in tempo between different workouts.

No wonder those "double-time" reps in Tae Bo seem too fast...they are!

I wonder about Powerstrike, though, at least the earlier ones. I have the Powerstrike CD, and the tempo varies from around 132 (I think) to 142 (or thereabouts, don't have it on-hand). So the BPM might not apply to the entire workout.
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Old 02-01-06, 04:44 PM  
KickDancer
 
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Quote:
Originally Posted by Kathryn
No wonder those "double-time" reps in Tae Bo seem too fast...they are!

I wonder about Powerstrike, though, at least the earlier ones. I have the Powerstrike CD, and the tempo varies from around 132 (I think) to 142 (or thereabouts, don't have it on-hand). So the BPM might not apply to the entire workout.
That's part of what originally motivated me to measure the workouts' tempi-- I was sure that Tae Bo was just insane! So now I have the data to support my claim.

You're probably right about the PS music/workouts. I didn't always pay close attention to when the song (and therefore the tempo) might have changed. For some workouts, I noted different segments (e.g. wu=warmup vs. wo=workout), but I wasn't consistent about this. If you happen to find out more specific info about the different segments for a particular workout, please let me know and I'd be happy to make the update!
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Old 02-25-06, 02:48 PM  
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About Keli's dvd

Someone was asking about Keli Roberts' 10 Minute Solution Kickboxing Bootcamp...I just used it for the first time yesterday, and I was disappointed. There isn't that much actual kickboxing, and since each ten minute segment is intended to be usable on its own, there's a mini cooldown every ten minutes--so your heartrate doesn't end up staying that high.
I usually do Kathy Smith's Kickboxing Workout, and that was about twice as difficult as Keli's.
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