Besides keeping your body fit, kickboxing has tons of other benefits. You can burn anywhere from 800 to 1000 calories an hour with kickboxing! Kickboxing also reduces and relieves stress. Its rigorous workout – controlled punching and kicking movements carried out with the discipline and skills required for martial arts – can do wonders for feelings of frustration and anger. Practicing kickboxing moves can also help to improve balance, flexibility, coordination, and endurance. Kickboxing is also a great way to get a total body workout while learning simple self-defense moves. Kickboxing fans say the sport helps them to feel more empowered and confident. So get out there and jab, punch, and kick your way to fitness.

Knockout Fitness offers a popular form of kickboxing is known as aerobic or cardiovascular (cardio) kickboxing, which combines elements of boxing, martial arts, and aerobics to provide overall physical conditioning and toning. Unlike other types of kickboxing, cardio kickboxing does not involve physical contact between competitors – it’s a cardiovascular workout that’s done because of its many benefits to the body.

Cardio kickboxing classes are usually comprised of 10 to 15 minutes of warm-ups, which may include stretching and traditional exercises such as jumping jacks and push-ups, followed by a 30-minute kickboxing session that includes movements such as knee strikes, kicks, and punches. The class uses 150 lb. punching bags.

After this, at least 5 minutes should be devoted to cooling down, followed by about 10 minutes of stretching and muscle conditioning. Stretching is really important and slow, proper stretching helps relax muscles and prevent injury.

• When you do begin kickboxing, allow yourself to be a beginner by working at your own pace and not overexerting yourself to the point of exhaustion.
• Try a class beforehand to see whether it’s right for you and to make sure to tell the instructor to modify the routine a bit to accommodate your skill level.
• Wear loose, comfortable clothing that allows your arms and legs to move easily in all directions. The best shoes are cross-trainers – not tennis shoes – because cross-trainers allow for side-to-side movements. Gloves or hand wraps are used during classes – you will be able to borrow these for your free trial class and buy your own when you enroll.
• The key to a good kickboxing workout is controlled movement. Overextending yourself by kicking too high or locking your arms and legs during movements can cause pulled muscles and tendons and sprained knee or ankle joints. Start with low kicks as you slowly learn proper kickboxing technique. This is very important for beginners.

  Drink plenty of fluids before, during, and after your class to quench your thirst and keep yourself hydrated and don’t eat a least one hour before your class.