Kicking and punching can alleviate stress --- and make a killer workout if they are part of a cardio kickboxing routine. A form of martial arts, cardio kickboxing offers an aerobic workout that elevates your heart rate and keeps you moving with a series of kicking and boxing moves. Cardio kickboxing can tone muscles, burn fat, increase your strength and speed, and burn off a notable amount of calories.
Calorie Comparisons
The average estimated calorie burn for cardio kickboxing is 350 to 450 per hour. If you weigh 160 lb., you can burn 277 calories per hour walking at a pace of 3.5 mph, 292 calories per hour with water aerobics and 365 calories per hour with low-impact aerobics on land. Activities that burn more calories than cardio kickboxing include jogging at a pace of 5 mph, which can burn 584 per hour, and running at a pace of 8 mph, which can burn 986 calories per hour.
Moves
Kickboxing moves include punches, jabs and kicks, such as crosses, hooks, uppercuts, front kicks, side kicks and roundhouse kicks. Cardio kickboxing gives you a full-body workout that particularly tones your thighs, butt, arms, shoulders and abdominal muscles. Strength training comes in when you jab, punch and kick at a punching bag, while jabbing, punching and kicking the air works on speed and strength. Using wrist or ankle weights with cardio kickboxing is asking for injury, as is jumping in before you learn how to properly perform the moves.
Form and Technique
Learning the proper form and technique is a must. Basics include the proper stance and proper punching and kicking techniques. Overextending your legs and locking your joints can lead to injury, as can too many repetitive moves. Limit your high-impact repetitive moves, such as one-foot hops, to no more than eight in a row. Start slowly with a beginner's class or video to ensure you are doing the moves properly to reduce your risk of injury.
Considerations
Because cardio kickboxing is high impact and high intensity, you'll need a high level of fitness to keep up with a more advanced class or longer workout. Even 30 minutes of cardio kickboxing can be tiresome. Know your limits, stick with them and consult with a doctor before starting any exercise program. Go at your own pace, even if it's slower than that of the rest of the class and the instructor.
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