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Best Cardio-Kickboxing Workout

Updated on March 15, 2018
Kenna McHugh profile image

My work with top natural health professionals and experience as a fitness instructor teach me health tips that I am proud to share.

The Workout Takes 45 Minutes

I dashed to the athletic club after a hectic day. I only had 45 minutes to workout. I was not in the mood for a cardio-machine workout. A locker room friend suggested I take the kickboxing class because it was starting in 5 minutes and was only 45 minutes long.

I hesitated at first. Then, I decide what the heck. I will give the class a try. The class was full. Everyone was upbeat and enthusiastic to be working out in the glory of kickboxing.

At first, I felt like a cat in water. Don't get me wrong. My first class was exhilarating. Even though I didn`t do all the kicks and jabs properly, I got a great workout. I have been hooked ever since. I love kickboxing.

Since that day I have had different instructors. I can honestly say if you have a good instructor, you kickboxing class is never boring - classic kickboxing.

Benefits of kickboxing are numerous. You are at a high-intensity workout for a good 45 minutes. If the class is an hour long, the instructor adds more stretching before and after the 45 minutes of jabbing and kicking.

Burns 350 - 450 Calories

The impact of kickboxing in my life is two-fold. Kickboxing has definitely increased my strength and flexibility. Did I mention the added benefit of burning calories and fat? My favorite instructor bragged after one of our classes that she burned 460 calories in the 45-minute class. I had to believe her because I was drenched in sweat.

I discovered later that American Council on Exercise (ACE) reported kickboxing burns an average of 350 to 450 calories per hour. I was reasonably fit when I took my first kickboxing class. It`s a good idea that you do the same. It is a high-impact cardiovascular workout.

Basically, you are performing cardio kickboxing routines when you take a class. If you take the class when you are out of shape, you are liable to give up. You might even get injured. Kickboxing was introduced to me without forewarning. I just went and did it. Since I was in shape when I took my first class, I love kickboxing. You can approach the workout that way or use caution.

The instructor might even ask you a few questions, so she can size you up. She may ask if you workout often or have taken other aerobic-type classes.

Kickboxing blends elements of boxing, martial arts, and traditional aerobics. All choreographed to the music of the instructor`s choice.

Classic Kickboxing

I have discovered there are other important factors to consider before taking your first jab or kick. Kickboxing can be effective and fun. But you need to be careful. At your first class, you need to inform the instructor that it`s your first time. If she is a good instructor, she`ll watch out for you and make sure you do well.

The instructor might even ask you a few questions, so she can size you up. She may ask if you workout often or have taken other aerobic-type classes.

Kickboxing blends elements of boxing, martial arts, and traditional aerobics. All choreographed to music of the instructor`s choice. Sometimes members beg the instructor to knock off the hip-hop or dragster music.

What do you think?

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Cardio-Kickboxing Routines

Most kickboxing classes start with light stretches. Then, some upper-body jabs and light lower-body kicks. A typical routine includes series of repetitive jabs, elbow strikes, kicks, and other self-defense moves.

All moves are interspersed with a bouncing 'base' move to choreographed music. You are lunging and thrusting through the air, not working against resistance. It still qualifies as a complete body workout. You are using several muscle groups during a very intense cardio kickboxing routine. Then, the class ends with a gradual cool down.

Always remember to keep your hips relaxed and abs tight. You need to also have your feet shoulder width apart with feet correctly positioned for each kick. Most important, have a blast! Bring water because you'll sweat!

Kicking Workout

© 2015 Kenna McHugh

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