Cardio kickboxing is a group exercise class fusing boxing, martial arts and traditional aerobics. Classes are usually high intensity---blending together moves that strengthen muscles, hone reflexes, improve agility and increase power. Expect to burn 350 to 450 calories in a one-hour class, according to the American Council on Exercise. Before beginning a kickboxing class, have some base of aerobic endurance. Also, familiarize yourself with some specific moves and drills offered in classes.
Kicking Drills
Drills in cardio kickboxing often include several different types of kicks. Standard front and back kicks are mainstays of kickboxing and require core and gluteal strength. A roundhouse kick, which starts from a sideways facing stance, requires you to lift your right knee and point it just to the right of your intended target---in a class, a bag or an imaginary opponent. As you extend your right leg to land your foot on the target, pivot on your left foot. A side kick strike hits the target with either the outer edge of your foot or your heel. From a basic horse stance, pull your left knee up toward your right shoulder. As you pivot slightly on your right foot, snap kick your right leg---using your buttocks to add power to the move.
Combine these kicks in various ways to create a drill. Try an alternating front kick for eight counts and then a front right kick, back left kick for eight counts. Repeat two times for 32 counts and then switch lead legs. Another simple, but physically demanding drill is to move from a horse stance squat into a side kick. Perform 16 right and 16 left. Repeating two different types of kick in quick succession---such as a right roundhouse followed by a right side kick---for 16 counts will contribute to power, leg strength and fast reflexes.
Punching Drills
The upper body focuses on four primary punches: forward jabs, cross jabs, hooks and upper cuts. In addition, some classes include elbow strikes and back fist moves. Build shoulder, chest and arm strength by including a few punching drills during class. Assume a horse stance and jab two times right, then two times left and then alternate cross jabs for four counts. Repeat twice for a 16-count sequence. With the right arm, perform a jab, hook, upper and cross in quick succession and then repeat with the left arm for a total of eight counts. Finish your 32-count sequence with eight alternating elbow strikes.
Combination Drills
More advanced students may combine kicking and punching moves in one drill. Try a fast two-count right jab followed by left cross jab, right front kick and left shin block. Repeat four times right, then four times left to complete 32 counts. On the right, perform a forward jab, a cross jab, a hook and a front kick. Repeat four times right, then four times left.
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