Kickboxing blends athletic drills with martial arts to create an intense cardiovascular workout. You can burn as many as 500 calories in a one-hour class and achieve a total body workout, according to the American Council on Exercise. Look for a certified instructor and follow certain precautions to make your kickboxing class experience worthwhile.
Format
A typical kickboxing class begins with a five- to 10-minute warm-up that involves large muscle movements to increase blood flow and heat up the muscles. The main portion of the class involves combinations of punches and kicks that are usually repeated multiple times to ensure mastery. Class concludes with a three- to five-minute cool-down that involves static stretching of the hips, shoulders and core.
Moves
Basic kickboxing moves such as bobbing and weaving, as well as ducking, are part of almost all classes. Beginner classes may emphasize the forward jab, cross jab, hook and upper cut along with knee strikes, front kicks and back kicks. As students advance, blocks, elbow thrusts, back fists, side kicks and roundhouse kicks might be incorporated. Jumping rope, jacks and plyometric moves are often included between punching and kicking bouts to rev the heart rate and offer cross-training.
Types
Kickboxing may be offered in multiple formats. It can be part of a boot camp workout, for instance, or part of interval classes that alternate kickboxing combinations with strength training and abdominal workouts. Some classes incorporate equipment such as punching and kick bags and gloves to give kickboxing an authentic feel.
Duration
Kickboxing classes may last from 30 minutes to a full hour. Beginners should seek out a shorter class to build endurance before trying to maintain a full hour of intense kickboxing. Even experienced exercisers should consider taking it easy their first time to familiarize themselves with the moves and intensity level.
Form
A well-trained instructor will pay special attention to participants' execution of the kickboxing moves. Don't lock your elbows when throwing punches or lock your knees when kicking. Always engage your abdomen to keep from overexerting the spine. Master the kicks before trying to throw them at high levels—remember that it is the force generated, not the height of the kick, that matters. According to the IDEA Health and Fitness Association, a class should be conducted at a rate of 140 beats per minute or slower.
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