Cardio kickboxing is an intense aerobic workout that incorporates moves borrowed from the martial arts and the sport of boxing. Most classes combine a series of upper body boxing moves like jabs and punches with various lower body maneuvers like round house kicks and forward front kicks. On average, you will burn between 700 and 1,000 calories in a one-hour high-intensity cardio kickboxing class.
Basic Combat or Boxer Stance With Jab
Cardio kickboxing flows continuously from one movement to another, with the foundation or core move being the basic boxer or combat stance. Stand tall with your feet just a little wider than hip-distance apart. Take one step back with your right leg with the foot turned out to the side. Make sure the front of left foot is facing straight ahead. Keep your knees slightly soft with your abdominals contracted. Bring both arms up into guard, which is elbows bent into a 90-degree angle in front of your chest with hands in closed fist position with the thumb wrapped over the knuckles. Jab with your front or left arm as you simultaneously rotate your front hip inward and lift the front heel. Retract the arm back into guard and return the heel to the floor. Your jab should be quick with arm extending straight with your knuckles facing down when fully extended. Repeat 8 to 16 jabs. Shift your stance by changing your lead leg and perform your jabs with the right arm.
Front Kick
Stand in beginning combat stance with your feet a little wider than hip-distance apart with arms in guard. Keep your abs tucked in tight to support your lower back. Draw your right knee up to about hip-high extend the leg straight ahead by pushing your heel out. Retract the leg by bending the knee and place the foot on the floor. The front kick verbal cue is lift, extend, retract and down or up, out, in and down. Perform a sequence of 8 to 16 front kicks with your right leg then switch to your left and repeat.
Jab-Cross Combo
Begin this combination move in basic combat stance with your right leg back and your left leg in front. Jab two times with your left arm, and cross jab one time with your right arm as you pivot your back foot inward, rotating the hip inward with the foot. The verbal cue for this combo is jab, jab, cross. Repeat the sequence eight times, then shift the lead leg and arm and perform the sequence on the opposite side.
Roundhouse Kick
Stand tall with your abs contracted, with your feet a little wider than hip-distance apart. Turn your right foot out to the side. Shift all your weight onto your right leg as you simultaneously lift your knee up until it is lined up with your hip and your heel is behind you close to your buttocks. Lean your body toward the right and kick your left leg around to the front leading with your shoe laces. Quickly retract the leg and place the foot on the floor. Practice several kicks with your left leg, then switch to your right and repeat an equal number of kicks.
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