Kickboxing classes don't always require you to get into a ring and battle an opponent. Cardio kickboxing classes simply use the sport's techniques to give you an effective workout. Fast-paced kickboxing routines can help you burn calories, an estimated 350 to 400 calories per hour. A range of kickboxing routines can help keep your workouts fun and demanding.
Techniques
Kickboxing routines combine the techniques of boxing and karate. For example, like a boxer, you can quickly jab with the knuckles of your left fist or deliver a strong right cross with your other fist. An example of a karate-kicking technique is the front kick, executed by lifting your knee in front of you. Quickly extend your leg and snap a kick forward with the ball of your foot. In addition to giving you an aerobic workout, combining punches and kicks can help you improve coordination.
Shadow Boxing
Cardio kickboxing classes typically devote time to what is basically shadow boxing. When you shadow box, you visualize an opponent standing in front of you and deliver punches and kicks at him. An example of a combination used in shadow boxing is a jab and cross, followed by a front kick. This type of combination is repeated several times in kickboxing classes to give you an effective cardiovascular workout. Upbeat music helps to keep things moving during a class. The American Muscle & Fitness Kickboxing Aerobics Manual recommends using music with 120 to 130 beats per minute.
Heavy Bag Training
Kickboxing classes may include a heavy bag workout. Each participant gets her own freestanding heavy bag to practice on during the class. Wear bag gloves and athletic shoes to prevent injuries to your hands and feet. During a bag workout, you can repeatedly hit the bag with your kickboxing techniques. For example, you can continuously deliver roundhouse kicks with the top of your foot to the side of the bag. A bag workout gives you the opportunity to see if your techniques are getting stronger. Moving around the bag as you strike also helps improve footwork and agility.
Strength Training
At least one of the routines in a kickboxing class is typically devoted to strength training. For example, pushups are often used to condition arm, chest and shoulder muscles. Another strength-training exercise used in kickboxing classes is squats. Squats can strengthen your calves and thighs. You can increase the intensity of a squat routine by doing a kick each time you return to a standing position. Some classes also have participants hold light weights in their hands while they perform punches. One-pound weights can give your arm muscles some resistance when you execute punches.
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