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Maximize Your Workout in a Cardio Kickboxing Class

Kickboxing is a high-intensity workout that raises your heart rate and burns calories. It also strengthens the lower body and core.

You will likely begin class with a warm-up, such as jogging or jump roping, followed by bodyweight exercises, such as lunges and squats. Then, it’s time to hit the bag!

High Knees

High knees are an effective cardiovascular exercise that burns calories. They can be used as part of a warm-up or incorporated into a cardio circuit in your kickboxing class.

When performed at a high intensity, they also work as an effective neuromuscular training exercise that helps improve the communication between the brain and muscles. They target the quads, hip flexors, lower abs and calves, improving balance and strength.

When performing high knees, try to stay on the balls of your feet and brace your core. This will prevent your lower back from arching and can increase the power of your kicks and punches. This simple movement also burns many calories per minute, making it an excellent option for your cardio workout in a kickboxing class.

Jump Rope

Jumping rope is one of the most popular, effective, inexpensive cardio kickboxing equipment pieces. Exercise at gyms like Fitness Evolution is great for improving balance and teaches coordination, which can help you punch and kick better.

Besides using the standard basic bounce, you can use other techniques like straddles (jumping jacks minus the arm movement), side swings and staggers (scissoring your legs forward and back). Try to hit a rhythm that is comfortable but challenges you simultaneously. Simulating a full boxing round in three minutes should be hard enough without tripping up.

Avoid jumping on superhard surfaces like concrete and asphalt, as it can be hard on the joints.


In addition to burning calories, kickboxing strengthens and tones your upper and lower body muscles. The movements also improve your coordination and balance.

Using the correct form is essential to a safe and effective cardio workout. To minimize the chance of injury, keep your legs and feet on the balls of your feet for stability and to brace your core.

To do a push-up:

  1. Place your hands on the floor below your shoulders, with your back straight and your neck in neutral alignment.
  2. Push up until your upper arms reach just above the mat.
  3. Lower yourself until your chest is touching the mat.
  4. Repeat for as many reps as you can.

Push-ups burn calories and build strength in your shoulders, triceps and chest.


Squats are a power-building exercise that strengthens your glutes. Strong glutes can help you run, jump, perform other activities more efficiently, and increase your fitness.

Kickboxing is a full-body workout. You will kick and punch a bag or another person, so your legs and core must be strong. You will also use your arms to deliver the punches, so building strength in those muscles is important.

To maximize the benefits of cardio kickboxing, listen to a heart-pumping playlist to motivate and encourage you to push yourself harder. However, always listen to your body and only try to do what you can safely handle. This is especially true if you’re new to kickboxing. Start slowly and work up to high intensity like 360 Strong Class.

Side Kicks

This simple but effective kick raises your heart rate, burns calories, gives a killer leg workout, and activates your core. It also helps to improve hip strength and mobility.

Kickboxing burns around 600-800 calories per hour and is a fantastic cardio exercise that gets you moving, tones and builds endurance while improving your fitness. It’s usually done in ’rounds,’ which are 2-3 minutes long, and your instructor will help you to stay within your target heart rate zone, a percentage of your maximum heart rate.

Stand with your feet shoulder-width apart and lift your left knee to chest height, pointing it toward an imaginary target. Then repeat with your right knee. Keep alternating legs until you’ve completed 30 seconds of side kicks.

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