The Christmas season is a time for indulgence and enjoyment, but it’s hard not to feel guilty about all the extra calories we consume during the festive period.

However, this doesn’t mean we can’t have fun and burn off some of those extra calories at the same time. That is where cardio kickboxing comes in. Discover how this high-intensity workout can help you lose weight, tone up and boost your cardio fitness levels.

What is Cardio Kickboxing?

Cardio kickboxing is a high-energy workout that combines elements of martial arts with cardiovascular exercise. It typically includes a variety of moves such as punches, kicks, and knee strikes, combined with fast-paced, upbeat music to keep you moving.

Different equipment such as punching bags, pads and focus gloves can also be used to add an extra challenge to the workout.

The Benefits of Cardio Kickboxing

Cardio kickboxing is an excellent workout for those who want to burn maximum calories in a short amount of time. According to the American Council on Exercise, a 125-pound person can burn around 750-900 calories per hour of this workout.

The benefits of cardio kickboxing go beyond calorie burn, with the following effects:.

Improves Cardiovascular Endurance

The high-intensity nature of cardio kickboxing means that it’s an effective way to improve cardiovascular endurance.

Regular aerobic exercise strengthens your heart, so it can pump blood around your body more efficiently, providing more oxygen and nutrients to your muscles.

Tones Your Muscles

Cardio kickboxing is also an excellent way to tone up your muscles by engaging multiple muscle groups.

Movements like kicks and punches work the muscles in your arms, legs, and core, so you will see improvements in strength and tone with regular practice.

Reduces Stress and Builds Confidence

Cardio kickboxing is also a great way to reduce stress as the high intensity of the workout can release endorphins, which are your body’s natural feel-good hormone.

Additionally, learning various moves can make you feel more confident in your ability to defend yourself or handle different situations.

Cardio Kickboxing Techniques

The following are some of the most common techniques you will encounter in a cardio kickboxing workout:.

Jab

The jab is a quick, straight punch performed with your lead hand. It’s often used to set up other punches and distract your opponent during a fight.

Cross

The cross is a powerful punch delivered with your dominant hand. It’s commonly used to follow a jab and can be performed as a counter-punch if your opponent attacks.

Hook

The hook is a horizontal punch delivered with your lead hand. It’s typically aimed at an opponent’s side or head and is used to set up more powerful punches.

Uppercut

The uppercut is an upward punch delivered with your back hand. It’s commonly aimed at an opponent’s chin or body and is often used to surprise your opponent or break through their guard.

Kick

Kicks can be delivered to an opponent in a variety of ways, including roundhouse kicks, front kicks and side kicks. They are powerful strikes that can cause significant damage to your opponent.

Knee Strikes

Knee strikes can be used to attack your opponent’s body or head. They are particularly effective in close range as they allow you to strike with maximum power.

What to Expect in a Cardio Kickboxing Class

Cardio kickboxing classes can vary depending on the instructor and facility, but typically include the following:.

Warm-Up

Classes will typically start with a warm-up to get your body ready for exercise. This may include jumping jacks, squats, lunges, and stretching to loosen up your muscles and joints.

Skills and Technique Work

Next, you will typically work on some of the punches, kicks, and blocks a little more in depth.

This part of class is ideal for beginners as it provides you the chance to work on your form and techniques with less intensity than the combination work that comes later on.

Combination Work

After working on some of the basic techniques, the rest of the class will typically be a combination of punching, kicking, and other movements designed to get your heart rate up and burn calories.

Cool Down & Stretch

Finally, you will finish the class with a cool-down designed to gradually bring your heart rate back down.

This may include exercises such as stepping to the side or stepping forward while swinging your arms to loosen up your chest and ribs before finishing with stretching to help reduce soreness in the days after your workout.

Getting Started with Cardio Kickboxing

If you’re interested in trying cardio kickboxing, you will need comfortable exercise clothing and proper footwear. Bring a towel and a water bottle to stay hydrated during the workout.

It’s also a good idea to let your instructor know if you’re new to the class to get guidance on how to do the moves correctly and safely.

Conclusion

Cardio kickboxing is a high-intensity workout that can provide you with an incredible calorie burn, and helps you get fit while having fun.

The variety of movements involved works for multiple muscle groups, and you will see significant improvements in terms of overall fitness, including cardiovascular endurance and muscle strength. So, if you’re looking for a new and exhilarating way to challenge your body, try cardio kickboxing.