The TurboFire workout is a 90-day DVD cardio exercise program featuring fitness trainer Charlene Johnson. It is distributed by Beachbody, the makers of other popular exercise DVD programs including P90X and Insanity. While there are no formal company statements on how many calories you will burn, the website claims that you can burn up to nine-times more fat during a TurboFire workout than traditional cardio.
TurboFire DVD Program
TurboFire focuses on short bursts of choreographed, high-energy moves followed by periods of recovery. This method of training is called high intensity interval training or HITT. The TurboFire program is made up of 12 DVD workouts, including three low-impact HIIT-specific workouts, three high-impact HIIT-specific workouts and four other workouts that include HIIT elements. It also includes a starter class DVD to get you familiar with the moves and a 10-minute stretching workout DVD.
A study published in the 2012 "Journal of Obesity" confirmed that HIIT workouts are more effective at improving heart function and reducing fat than traditional steady-state cardio exercises such as jogging. True HIIT workouts are so intense that they usually do not last longer than 20 minutes. The longest TurboFire HIIT-specific workouts are 25 minutes in length, while longer workouts only incorporate short elements of HIIT.
Calories Burned During Workout
Calories burned during an HIIT workout depend on the intensity and duration of the work spurts as well as the duration of the recovery periods. They'll also depend on your own effort, with more calories burned the harder your work. While you'll be burning more calories during the short spurts of intense exercise, you'll also be burning much fewer calories during your recovery periods. That means that during an actual TurboFire HIIT workout, you are likely to burn similar calories to what you would burn during a moderate cardio workout.
Calories Burned After the Workout
HIIT workouts are so intense, that you need to consume more oxygen than you would during a regular cardio workout. This means that your body has to work hard, long after your workout is done, to return you're the oxygen balance in your blood stream. This process is called excess post-exercise oxygen consumption, or EPOC. Because EPOC requires your organs to work, it keeps your metabolism elevated. A study published in the September 2011 edition of the journal вЂњMedicine and Science in Sports and ExerciseвЂќ found that subjects maintained an elevated metabolism for 14 hours and in that time, burned an average of an additional 190 calories. While TurboFire's claims that it burns nine-times more calories than traditional cardio cannot be substantiated, it can be said that when you take EPOC into account, it is likely that you will burn more calories than you would during a steady-state workout.