All About Cardio Kickboxing

All About Cardio Kickboxing

Cardio kickboxing is usually in a group setting and combines different martial arts with high intensity exercises. The workout can be challenging for both beginners and athletic people alike.

Some of the benefits that you will see right away are improved endurance, coordination, and mobility, plus you will burn a ton of calories while having fun!

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Kickboxing instructors usually give you a specific combination of punches and kicks while playing loud fast-pace music. Below are what some of the combinations might be in a typical cardio kickboxing class.


Jab-Jab-Round Kick

Cardio kickboxing classes can range anywhere from 30 minutes to 1 hour, depending on the format that the gym uses. 30 minute cardio kickboxing classes will often use HIIT training which allows you to get a great total body workout in a short amount of time. This is great for people with busy schedules.

Cardio kickboxing classes are almost always non-contact workouts. Some gyms have classes where punches and kicks are thrown in the air, other punch and kick heavy bags. When heavy bags are present the workout is enhanced because the bag implements resistance training into the workout. You can burn up to 700 calories in most cardio kickboxing classes.

Conditioning with cardio kickboxing can help you have a daily calorie deficit, allowing for fat loss. A good instructor will keep you working in the fat-burning zone that will help you burn fat, even in areas that can be difficult to lose like your belly.

Using your brain is another added benefit of cardio kickboxing. Not only are you going to challenge your body but you will challenge your mind as well. You have to focus on movements that are new and challenging while remembering the combinations.

Should you do it?

Doing cardio kickboxing classes is a good choice for anyone looking to burn calories to lose weight or to just improve their energy levels during the day. If you are tired of traditional cardio equipment like treadmills and ellipticals then you will love the pace of a cardio kickboxing workout.

No prior martial arts experience or level of fitness is required to take most cardio kickboxing classes. It's usually a beginner-friendly environment.

Cardio kickboxing workouts are considered high-intensity exercise. Start slowly if you are new to working out. Make sure that you give yourself a full day of recovery in between workouts. 3 workouts a week will be enough for most people, but if you want to do more, take your time, listen to your body and work your way up to 4 then 5, etc.

It's normal to get frustrated with some of the movements, so try not to. Frustration can lead to quitting and you will not get any results that way. Most good instructors will offer up modifications if you can not do all of the movements and if you can't keep up wit the combinations just keep kicking and punching. You will see significant improvement in just 3 weeks.

What should you expect?

You can get a total body workout from cardio kickboxing classes. Don't be surprised if you end up working muscles that you didn't even know you had. The fast-paced movements in a cardio kickboxing class can improve flexibility, coordination, and balance as well.

Cardio kickboxing classes are also a great way to relieve stress. If you find yourself needing a stress reliever after work before getting home to the kids then you will find it with cardio kickboxing. The feeling you get after a cardio kickboxing class can be explained through the release of endorphins that you get, which in turn improve your mood.

There have been numerous studies that found group exercise enhances the effects of endorphins. On top of that, working out with friends in a group also has an accountability factor and drives the competitive nature that we all have which leads to a better workout.

Where to start?

Just google cardio kickboxing classes in your local area. Many traditional gyms have the type where you just punch the air, but if you search martial arts gyms you may find that they often have better cardio kickboxing classes that include equipment such as heavy bags.

For your first cardio kickboxing workout make sure to do the following:

  • Wear regular gym clothes, whatever you would normally workout in.
  • Bring a towel and some water.
  • Arrive at least 15 minutes early to fill out a waiver.

(you can also ask someone to go over the basic movements with you before the class if you show up early enough)

Take advantage of what cardio kickboxing has to offer by committing yourself longterm to just 3 x's a week.

  • Written by Katie Spears


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