"Cardio X" incorporates martial arts.
The P90X home workout program is a series of 13 workouts. Two of these workouts are "Cardio X" and "Plyometrics." Although both are high-intensity cardio-heavy workouts, they differ in several ways. Understand the basics of each before starting P90X to ensure you are prepared for what's in store.
Plyometrics is a form of jump training. The "Plyometrics" routine features a variety of explosive, high-impact jumping exercises. The "Cardio X" routine includes some lower-impact jump exercises like jumping jacks and also incorporates elements of martial arts, with kicking and punching designed to raise your heart rate. "Cardio X" also includes some yoga poses as part of the warm up.
"Cardio X" is a lower-intensity workout than "Plyometrics." In the "Plyometrics" video, host Tony Horton suggests that "Cardio X" is a good alternative if you struggle with "Plyometrics." According to research by the American Council on Exercise, "Plyometrics" is measurably more intense than "Cardio X." Participants doing "Plyometrics" had an average heart rate equal to 85 perent of their maximum according to ACE, compared to just 76 for "Cardio X."
The "Plyometrics" routine has an average calorie burn of 14.7 calories per minute, according to research by ACE. Over the course of the 43-minute workout the average person burns 631 calories. "Cardio X" burns fewer calories, at 12 per minute on average. The workout is also shorter, at just 33 minutes. In this time the average participant burns 397 calories.
P90X has three schedule. The Classic schedule is designed to build muscle an burn fat, while the Lean schedule focuses on weight loss. The Doubles schedule is the same as the Classic schedule but with extra cardio workouts. The "Plyometrics" routine is used in both the Classic and Doubles schedules. It isn't used in the Lean schedule, however. In the Lean schedule "Cardio X" takes the place of "Plyometrics." In the Doubles schedule "Cardio X" is added as a second workout on some days.