P90X is a series of workout videos featuring trainer Tony Horton. One of the 12 videos, Kenpo X, has an hour of Kenpo karate that provides both a cardio workout and full-body toning session.
Kenpo X is designed to burn about 600 calories per session, according to the P90X Fitness Guide. Your actual calorie burn is based on size and level of intensity. Use a heart-rate monitor and an online calorie-burn calculator for a more accurate number.
Keeping pace with the moves in the video should keep your heart rate in the aerobic range, which is 55 percent to 70 percent of your maximum heart rate. If you go slower, your calorie burn will be lower. If you go faster, you may switch over to anaerobic mode -- while you'll burn more calories, less of them will be from fat.
During Kenpo X, Horton leads you through a series of kicks and punches that work all the major muscle groups. Performing the moves correctly, such as throwing punches from your core instead of the shoulder, will maximize calorie burn. If you simply move your limbs without force behind them, you won't work as hard and your calorie burn will be lower.
According to the American Academy of Family Physicians, regular exercise like that found in Kenpo X can reduce your risk of chronic disease, improve your flexibility, and help you reach a healthy weight. Exercise has also been shown to improve your mood and sleep habits, and relieve stress.