An experienced instructor leads a cardio kickboxing class by demonstrating choreographed movements of punches, kicks, and knee strikes set to fast-paced music. Cardio kickboxing combinations are a mix of punches like:

jabs

crosses

hooks

uppercuts

Lower body movements include:

knee strikes

front kicks

roundhouse kicks

sidekicks

back kicks

Classes also incorporate a warmup and cool down as well as both dynamic and static stretching. Often, there is a brief segment specifically for core exercises like crunches and planking. Typical cardio kickboxing classes run from 30 minutes to 1 hour, depending on the gym or studio.

Despite the name, cardio kickboxing is a noncontact workout. All punches and kicks are thrown into the air or onto pads. It’s a high-energy workout that can burn between 700 and 1000 calories an hour,

Your elevated heart rate moves into an intense zone in which cardiovascular conditioning takes place. This has a positive impact on your heart.

Cardio conditioning can help you have a daily calorie deficit, allowing for fat loss. This loss may include the belly fat that can be so difficult to lose. Excess belly fat has been associated with a higher risk of heart disease, certain types of cancer, and diabetes.

A cardio kickboxing class challenges your technique, endurance, and above all, concentration. Half the battle is mental — you need to focus on the individual movements that make up a combination.