Cardio kickboxing is a group fitness class that combines martial arts techniques with fast-paced cardio. This high-energy workout challenges the beginner and elite athlete alike. Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle with this fun and challenging workout.
An experienced instructor leads cardio kickboxing class by demonstrating choreographed movements of punches, kicks, and knee strikes set to fast-paced music. Cardio kickboxing combinations are a mix of punches like: jabs, crosses, hooks and uppercuts. And Lower body movements that include: knee strikes, front kicks, roundhouse kicks, side kicks and back kicks.
Classes also incorporate a warmup and cool down as well as both dynamic and static stretching. Often, there is a brief segment specifically for core exercises like crunches and planking. Typical cardio kickboxing classes run from 30 minutes to 1 hour, depending on the gym or studio.
Despite the name, cardio kickboxing is a noncontact workout. All punches and kicks are thrown into the air or onto pads. It’s a high-energy workout that can burn between 350 and 450 calories an hour. Your elevated heart rate moves into in an intense zone in which cardiovascular conditioning takes place. This has a positive impact on your heart.
Cardio conditioning can help you have a daily calorie deficit, allowing for fat loss. This loss may include the belly fat that can be so difficult to lose. Excess belly fat has been associated with a higher risk of heart disease, certain types of cancer, and diabetes. A cardio kickboxing class challenges your technique, endurance, and above all, concentration. Half the battle is mental — you need to focus on the individual movements that make up a combination.
Cardio kickboxing is a good fitness choice for those looking to burn calories for weight loss, or to improve stamina and heart health. People who become easily bored with stationary cardio equipment like treadmills and stair steppers will enjoy the fast pace and new movements in a cardio kickboxing class.
You don’t need any martial arts or boxing experience to take a cardio kickboxing class. Everyone is welcome. Cardio kickboxing is considered a low- or high-impact, high-intensity workout. Beginners are advised to begin slowly. Listen to your body and take water breaks when you need them. Work your way up to exercising at full intensity.
What can I expect?
At a cardio kickboxing class, you can expect a full-body workout that engages every muscle group in your body, with a strong focus on your core. The rapid movements in cardio kickboxing also improve flexibility, balance, and coordination, and can help you build faster reflexes. Cardio kickboxing is also an effective way to relieve stress and frustration. It releases hormones (endorphins) that improve your mood and block feelings of pain.
Regularly attending cardio kickboxing classes increases your energy levels also improves your mood, helps you fall asleep faster, and helps you get better quality sleep.
How should I begin?
Look for cardio kickboxing classes at a martial arts studio or a providing GYM in your area. Many gyms also offer cardio kickboxing classes. For your first class, make sure to do the following:
- Wear comfortable workout clothing and athletic shoes. Some gyms give you the option of taking class in bare feet.
- Bring water and a small towel.
- Arrive a few minutes early to sign any necessary paperwork before class.
- Try to find a spot in the middle, near the back. Instructors often move around during class, and different combinations may have you turning in different directions. You’ll want someone in front of you at all times so you can follow along.