Posts by Josh Sweeney

It’s hard to find a better workout than fitness kickboxing to cure boredom, torch calories, and work every muscle group. That’s why kickboxing is becoming such a popular go-to workout for adults who want to get into shape without succumbing to the boredom of the treadmill or stationary bike.

Best of all, fitness kickboxing is really accessible! Adults of every age, athletic ability and experience level can step into one of these classes for the first time and feel comfortable, welcomed and challenged. From fitness newbies to elite athletes looking for a new way to boost their performance, fitness kickboxing has a wide range of benefits that can help you reach your personal health, wellness and performance goals.

In this article, we explore seven key ways that fitness kickboxing can enrich your life, health and happiness.

Quick List of Fitness Kickboxing Benefits:

• Total Body Workout
• Cures Workout Boredom
• Burns 700-900 Calories per Class
• Rapid Results (Potential 10-15 lbs Loss in First Month)
• Builds Muscle and Increases Strength
• Boosts Confidence
• Relieves Stress
• Teaches Self-Defense Basics

7 Benefits of Fitness Kickboxing

While fitness kickboxing can kickstart your fitness journey and help relieve stress after a long day, we realize that it can still feel really intimidating to try something new, especially if you’re not used to working out in front of people or throwing punches. Here are seven reasons adults who want to try a new fitness routine to boost their mental and physical strength should consider fitness kickboxing.

1. Get a total body workout

Fitness kickboxing is a mash-up of strength and endurance exercises that utilize nearly every muscle group in your body. You’ll never need to book time for separate cardio and strength training sessions. Instead, you’ll get a total body workout in just one hour.

Fitness kickboxing works muscles from head to toe, including some that people may not even know exist. As you punch, twist, and kick your way through aerobic and strength-building exercises in a fast-paced, thrilling environment that changes from class-to-class with enormous variety, you’ll build lean muscle and melt unwanted fat.

2. It cures workout boredom

Recent Center for Disease Control findings found that only 23.2 percent of adults in the U.S. meet the national physical activity guidelines for muscle-strengthening and aerobic activity. Why is that the case? Well, boredom for one, which is among the top reasons adults choose to skip the gym. A recent study found that repeating the same activity over and over and over again can suck the excitement out of it, leading many people to give up on exercising altogether.

Fitness kickboxing cures boredom by giving participants new benchmarks and incorporating different moves during every session. No two classes are ever the same, ensuring that participants never become bored by repeating the same routine repeatedly.

This constant variety has another amazing benefit: it will help you stay clear of the dreaded fitness plateau. We’ve all been there. Sometimes no matter how much  cardio we do or how often we get to the gym, our progress flatlines. By taking a fitness kickboxing class, you’ll keep your mind and muscles fresh and surprised, which can help to accelerate your progress once again.

3. Burn serious calories

Everyone knows that burning calories is essential for weight loss and overall fitness. But not everyone knows that the average fitness kickboxing session can burn 700 – 900 calories in just one class! This is exceptional for anyone looking to lose weight and rev their metabolism.

Fitness kickboxing is a form of high intensity interval training, which means that the class is full of stop-and-go bursts of maximum output in between brief periods of rest. This tactic, known as HIIT, is highly effective at torching calories because it requires your body to dig into its fat stores to accumulate enough energy to power through the next set.

You’ll be dripping sweat in class. But the benefits don’t stop with your cooldown. That’s because HIIT workouts raise your metabolic heart rate and keep your metabolism elevated for hours, which means your body will keep working to burn calories for hours after the end of class. This is why we say kickboxing is one of the best ways to lose weight. Plus, it’s fun!

4. Get results fast

Thanks to the calorie-burning effectiveness of fitness kickboxing, it’s relatively easy to see results. Many participants lose 10 – 15 pounds during their first month when they combine their fitness kickboxing classes with a nutritious diet. The result is rapid fat loss, leading to weight loss and greater lean muscle mass.

Please know that you’ll most likely be sore after class, especially if you aren’t working out regularly, but also if you’re in pretty good shape. You’ll be asked to push beyond your comfort zone and use muscles that may have been neglected. Think of this as welcome proof that the results you are looking for are already on their way to you.

5. Build muscle to increase strength

Strength training isn’t just for bodybuilders. Toning and building muscle can help people in all areas of their lives, including being able to perform daily tasks easier and with less risk of injury. Strength training can also improve athletic performance by increasing mobility and flexibility. Building muscle can help people look leaner since muscle takes up less space than fat and is generally tighter in the body. Even people who do not notice a change on the scale will enjoy a leaner appearance over time.

In your fitness kickboxing class, you can expect to practice martial arts moves, such as kicking and punching, alongside more traditional strength and conditioning exercises, such as jumping jacks, burpees and pushups. You’ll be having so much fun doing all of this to great music that you won’t even realize you’re strength training!

6. Increase confidence

Fitness kickboxing is as much a mental workout as a physical one. Participants must focus on learning new moves and conquering new challenges during every class. This leads to increased confidence that carries over into other areas of life. As you start feeling better in your body and more capable at this new activity, you’ll feel more capable and confident in your day-to-day life.

While it’s not the main goal, fitness kickboxing also teaches self-defense foundations, which can make you more aware and keep you feeling confident in your ability to handle yourself in less-ideal situations, such as walking around by yourself at night.

7. Relieve stress

All exercise can relieve stress by releasing endorphins. Fitness kickboxing adds an extra dose of stress relief by its very nature. Participants will punch, jump, and kick their anxiety away and leave class feeling happier and more energized than when they walked in the door. It is so gratifying to punch a heavy sandbag and to relieve your stress in a healthy, safe and physical way. You’ll be able to blow off all that steam as you strike your inanimate opponent and leave the gym feeling lighter, happier and ready to tackle all the challenges of life that come your way.

Get These Benefits and More with X3 Sports Fitness Kickboxing

Ready to try fitness kickboxing and get all of these benefits and more? X3 Sports Fitness Kickboxing offers a supportive environment for men and women of every fitness level. With over 500 class offerings a month and five locations spread across Atlanta, Athens and Marietta, there is something for everyone. Classes are led by experienced fitness trainers who offer support, encouragement, and tips to ensure everyone enjoys class safely.

There’s never been a better time to try fitness kickboxing. Sign up for a free class to see what X3 Sports is all about.

Frequently Asked Questions About the Benefits of Fitness Kickboxing

What are the main fitness kickboxing benefits?

Fitness kickboxing provides a total body workout, builds lean muscle, burns calories for weight loss, and helps relieve stress. It also offers variety to cure workout boredom, keeps you mentally engaged, and helps you reach your health and fitness goals.

Does kickboxing build muscle?

Yes, fitness kickboxing helps build muscle by incorporating strength-building exercises like punching, kicking, pushups, and burpees. These movements work multiple muscle groups, helping you tone and strengthen your body.

How does kickboxing help with weight loss?

Kickboxing is a high-intensity workout that can burn 700-900 calories in a single session. This, combined with the HIIT-style intervals, boosts your metabolism, promoting effective fat burning and weight loss.

Is fitness kickboxing good for beginners?

Absolutely! Fitness kickboxing is accessible to adults of all ages and fitness levels. Whether you’re a fitness newbie or an experienced athlete, the classes are designed to challenge and welcome everyone.

How fast can I see results with kickboxing?

Many people start seeing results within the first month of consistent fitness kickboxing. When combined with a nutritious diet, participants can lose 10-15 pounds and notice a leaner physique due to fat loss and muscle building.

Kickboxing is a type of aerobic martial art that can help you burn calories, build muscles, boost your overall health, and make lifelong friends at kickboxing gyms.

As a heart rate-increasing contact sport that involves both kicking and punching, as well as dodging, pivoting, and lunging, kickboxing effectively works out your whole body. A typical session involves punchy maneuvers, sometimes into the air and other times into punching bags. Since it’s by nature a stop-and-go activity that requires constant bouncing, kickboxing is high-intensity interval training, or HIIT, which burns up to 30% more calories than other forms of less-dynamic cardio exercise.

Expect some of these benefits when taking a kickboxing class:

• Muscle toning: build lean muscle from head-to-toe
• Increased self-confidence: feel better in your own skin
• Weight loss: watch as stubborn flab melts away with the magic of HIIT
• Stress relief: it feels good to punch an inanimate object 
• Improved flexibility, balance, and coordination
• Notably higher energy levels: your metabolism and energy levels stay elevated for hours after class!
• Boosted cardiovascular health: you will improve heart health and endurance

An added bonus of kickboxing classes is that they’re fun! It’s common in a kickboxing gym to see groups of people pushing each other to work harder to high-energy music. This keeps people motivated and creates an atmosphere where it’s easy to make friends. At X3 Sports, so many of our Warriors are friends outside of the gym and do activities together as a group. This support system helps make it easier to stick to your workout regimen and reach your fitness goals faster.

If you’re looking for a fun, challenging workout, kickboxing might be the perfect option for you. To help you get started, we’ve created this guide of at least 6 must-have features to look for when deciding on a kickboxing gym.

What to Look For in a Kickboxing Gym:

1. Professional, Experienced Instructors

Getting the most out of your kickboxing experience means working with top-tier instructors who emulate professionalism. Experienced instructors know how to build a fun class and how to keep injuries at a minimum by pacing the class accordingly. The best kickboxing gyms can provide individualized paces and circuits to further cater to a group’s diverse set of experiences and demands.

Our trainers design classes that can be applied to people of all fitness and experience levels. For newcomers, they’ll slow down the pace and offer individualized instruction if they feel you need extra tweaks or help with the moves. For more seasoned kickboxers, your instructor will help you dial up the intensity if they see you’re not being challenged. Since you control the velocity and power of your strikes and maneuvers, our kickboxing gym is perfect for anyone who feels motivated to take their fitness goals into their own hands under the guidance of professional instructors.

2.  Beginner-Friendly Classes

There’s nothing worse than stepping into a new workout class where everyone seems to know exactly what’s going on but you. To avoid feeling lost, behind, and frustrated, seek out beginner-friendly classes where trainers are willing to provide technical introductory instruction. At kickboxing gyms with trainers who are willing to teach the essentials, you’ll learn better form and progress safely.

While we highly encourage you to strike our industry-standard 120 lb heavy bags to your heart’s desire, it’s important that you’re using proper form to protect your bones and joints. When you come to your first class at our kickboxing gym, don’t hesitate to share your experience level with your instructor so they can take time to break down essential new moves to ensure that you’re using the best technique.

3. Clean, Comfortable Environment

A well-maintained kickboxing gym can vastly improve your overall experience from start to finish. Does the gym have a nice locker room where you feel comfortable changing and leaving your items while in class? How often do they maintain the space? Are there clean showers so you can wash off before getting on with your day?

At X3 Sports, our facilities are clean and safe, giving you the confidence to work out without worry. We even have some healthy food on location so that you can get a burst of nutrition before and after class, but we also offer discounts on some yummy, nutritious food options in the neighborhood.

4. Stretching and Exercise Opportunities

It’s essential to warm up and cool down before a kickboxing class to avoid injury and maximize effectiveness. When searching for a kickboxing gym, check to see what kinds of amenities it offers to facilitate pre- and post-workout stretching and exercise. Is there space outside of where the main class takes place to warm up? Are there exercise machines, such as treadmills, or weights available to complement your workout?

At X3 Sports, we highly encourage our members to take advantage of the ample free gym space, weights, mats, and cardio equipment to extend their workouts before and after class as they see fit. We also offer restorative classes, such as yoga, that you can pepper into your schedule alongside kickboxing for a deeper stretch.

5. Good Price and Value

One of the greatest things about kickboxing is that it can help you burn so many calories in such a short time, helping you to reach your health and fitness goals faster. Compare and contrast the cost of kickboxing gyms near you and find the one with the best overall value. And remember, 700-900 calories burned per class is far more than a regular workout and far better than a run-of-the-mill gym can provide.

While taking a one-off kickboxing class may be expensive, joining an all-inclusive gym such as X3 Sports, where you have access to multiple different types of amenities, class types, and times, as well as add-ons such as personal training, you’ll find that the break-down cost of each class is minimal in comparison.

6. Gym-Provided Equipment

It’s beneficial to buy your own equipment, such as gloves, if you plan to keep attending classes at a kickboxing gym. However, it’s helpful to have the option to rent on location if you forget your equipment or haven’t had a chance to buy your own yet. If a kickboxing gym sells equipment, they’ll be able to provide guidance on gear and easily replace things that wear or break.

Our staff on premises will happily support you in any way you need. Feel free to come 15 minutes before class to check out the kickboxing gym and all of its amenities and to talk with the trainers in our gear and rental shops to learn about the protective gear, such as hand wraps, that you may want to use to further protect your extremities.

X3 Sports is Georgia’s Top Kickboxing Gym

If you have any hesitations before your workout, remind yourself why you decided to sign up for this class. What are your goals? How will this class help you reach them? Stick to that vision so that you can push through the periods of intensity.

X3 Sports is a world-class kickboxing gym with top-tier trainers and facilities. Here are just a few things to expect from our gym:

• Clean and safe locker rooms
• Showers with deodorant, soap, shampoo, and conditioner
• Warm-up and cool-down space and equipment
• Discounted sales of gloves and wraps
• Gear rentals
• Experienced trainers
• Personalized classes
• Five gym locations: Inman Park Atlanta, West Midtown Atlanta, North Marietta, Marietta, and Athens 
• Wide assortment of class types and times from high-intensity to restorative

Make X3 Your Kickboxing Gym of Choice Today

Kickboxing is an incredible exercise loaded with punches of fun! X3 trainers are here to help you reach all kinds of health and fitness goals. Let us help you reach the body of your dreams and forge unforgettable friendships. Book your free class today!

Cardio kickboxing workouts can be done by anybody, regardless of fitness level, age, or ability. There are many options for modifications, making cardio kickboxing workouts accessible for everyone, from fitness newbies to elite athletes.

No matter their fitness level, new kickboxers may feel a little apprehensive about trying cardio kickboxing workouts for the first time. That’s normal! Trying something new out of your comfort zone can seem intimidating at first. But we guarantee you the rewards far outshine the discomfort of taking that first leap into the unknown.

Knowing what to expect can help those new to the sport feel more comfortable and confident when they enter the gym.

How to Prepare for Cardio Kickboxing Workouts at X3 Sports

We can’t speak for all gyms, but here are some things to know before your first cardio kickboxing workout at X3 Sports. Hopefully, with a little mental and physical prep, you’ll feel empowered to come try a new class, which can supercharge your workout routine and put you on a fast track to reaching your personal fitness and health goals.

At X3 Sports, we’re your humble guides in your journey to reaching the body and life of your dreams. Are you ready to take it to the next level? Let’s go!

Stage 1: Prepare Yourself Physically

Getting your body ready for cardio kickboxing workouts will ensure you are in the best physical shape possible before hitting the mat. This not only will prepare you better to handle what’s thrown at you in class – including high-intensity interval training and kickboxing technique – but also make it easier for your body to rest and recuperate in the hours and days after class. Here are a few things to do:

Eat Nutritious Foods
Pack two snacks – one for before your workout and one for after it. Remember, it is possible to burn up to 900 calories in just one session! That’s why it’s essential to ensure the body has enough fuel going into a workout, plus some additional nutrition to help with recovery after.

Some good pre- and post-workout snacks include:

• Veggies and hummus
• Banana and peanut butter
• Greek yogurt with berries
• Homemade smoothie
• Whole grain cereal and milk

By eating something light, nutritious, and packed with protein immediately before and after class, you’ll be giving your body a jumpstart to handle the cardio and strength exercises during class and the recovery fuel it needs after class. Not only can this help you get more out of your workout, it can also help repair your muscles more efficiently so that you won’t feel as dragged down by your sore muscles. By eating right, you’ll be ready to return to the gym in no time! It’s not uncommon, with a well-balanced diet and regular kickboxing cadence, to lose as many as 15 pounds in your first month.

Hydrate
Don’t wait until arriving at the gym to start drinking water. Proper hydration for cardio kickboxing workouts starts well before the training begins and is essential to handling the cardio intensity of these workouts.

Many people experience high sweat rates during a cardio kickboxing workout as they are burning calories rapidly throughout and pushing their endurance to the limit. During kickboxing, sweating profusely helps to regulate your body temperature. Since this sweat contains vital water and electrolytes, it needs to be replenished proactively to avoid dehydration and muscle cramps. By drinking water throughout class, you can help replace lost fluids and keep your muscles hydrated to stave off feelings of fatigue.

Replenishing that much water can be challenging if kickboxers begin the workout already dehydrated, which can lead to feelings of dizziness. Studies have found that being dehydrated can lower strength, power, and endurance by a significant amount.

We recommend drinking at least eight ounces of water 30 minutes before your kickboxing workout at X3 Sports. Then plan on drinking 16 ounces during and another 16 ounces after the workout.

Get Enough Sleep
Go to bed early (or at least on time) the night before cardio kickboxing workouts. This will ensure the body has enough energy to get through the workout.

After a cardio kickboxing workout, consider going to bed earlier that evening to maximize results and let the body work on much-needed muscle repairs. Those who typically struggle with falling or staying asleep may find that cardio kickboxing workouts provide relief and allow them to get the rest they need.

Cardio kickboxing can help you fall into a deeper and more restful sleep as your body craves recovery in the aftermath of intense physical exertion. As you improve your endurance and cardiovascular health, your body will be able to more efficiently deliver oxygen throughout your body, helping to repair and build your damaged muscles.

Pack the Night Before
Pack a gym bag the night before a workout to ensure nothing gets left behind and you aren’t adding to your stress of trying something new out of your comfort zone. This should include comfortable clothes that allow for movement and stretches, a water bottle, and a towel. Those who have their own gear should also feel free to bring it.

Stage 2: Prepare Yourself Mentally

In addition to prepping your body for a new workout, it’s essential to prepare your mind. Kickboxing can be as much of a mental workout as a physical one, as your instructor will ask you to push yourself to your limits (safely and sustainably, of course). By putting in the work to mentally visualize and prepare for your workout, you’ll be more likely to succeed during class and leave the gym feeling accomplished.

Here are some ways to do it:

Remember Your Goals
If you have any hesitations before your workout, remind yourself why you decided to sign up for this class. What are your goals? How will this class help you reach them? Stick to that vision so that you can push through the periods of intensity.

Be Prepared to Push Yourself
During class, you should always listen to your body and avoid doing anything that will injure it. At the same time, you should be prepared to push yourself to do new things, even if they are challenging. That’s when change happens. Our instructors will work with you to help you dial up the intensity without sacrificing injury – and your mental game is a crucial factor in being able to get close to the edge without going over it.

Stay Motivated
Feeling anxious? Put on your favorite music to pump you up before your workout. You can also listen to podcasts about the benefits of exercise to remind yourself that what you are about to do is good for your body. Follow us on YouTube and social media to stay motivated! We regularly post motivational videos featuring our world-class trainers and inspiring fitness community.

Keep an Open Mind
Doing anything for the first time can be scary. But going into cardio kickboxing workouts with an open mind will allow you to push your mind and body in new, fun ways that can benefit you physically and mentally.

X3 Sports for Cardio Kickboxing Workouts

At X3 Sports, we love having newbies in class! Our experienced instructors will be with you every step of the way to teach you new moves and push you past your comfort zone while ensuring your safety.

We have created a community of like-minded fitness enthusiasts who want to challenge their minds and bodies during every session. And don’t worry if you mess up a move or forget a step – it’s all part of the process!

If you’re ready to try something new to benefit your mind and body, we’d love to see you in class. Sign up for a free kickboxing class at X3 Sports to see what it’s all about!

People new to kickboxing often wonder what they should expect from kickboxing training. Will they be sore the entire next day? Will they notice their muscles bulging after just one session? Will they immediately face an opponent who is eager to spar?

If you are considering kickboxing training, you likely have wondered about these questions and more. This article will give you a better understanding of what to expect from kickboxing training to (hopefully) convince you to give it a try. 

4 Things to Expect from Kickboxing Training

While everyone may leave their first kickboxing training session with different thoughts, there are a few things that everyone should expect.

1. You Might Have to Leave Your Comfort Zone

Unless you are used to throwing punches and kicks, you will likely have to venture outside your comfort zone during kickboxing training. You will be asked to try new moves that mentally and physically challenge you. 

Rest assured that you will never be asked to push yourself past the point of safety. So, while you may feel uncomfortable trying something new, you should never feel like you are pushing your body past its reasonable limits. And, to answer the last question posed in the introduction, no, you will not be asked to spar with an opponent.

2. You Might Be Sore After

Kickboxing uses almost every muscle group in your body, including some you may have never worked out before. So expect to work your upper body, core, and lower body, as well as your mind, during kickboxing. All of this means you should expect to be at least a little sore the day after your first kickboxing training session. 

Soreness is entirely normal and nothing to be concerned about. Don’t attempt to do two kickboxing training sessions back to back. Instead, take at least one day off for active recovery. Go for a walk and do some stretching to ease sore muscles. In time, your body will adjust to the moves. As you get into better shape, you will be able to do a kickboxing training session without feeling sore the next day.

3. You Will Sweat A Lot

Our bodies naturally sweat when we get hot. They want to stay at a consistent 98.6 degrees, no matter what is happening in our outside environment. So, when you work hard, such as during kickboxing training, your body naturally wants to cool off. That means you are going to be sweating … a lot. 

This is also completely normal and something you really can’t avoid. Even people who don’t usually sweat a lot will be drenched after their first kickboxing training session. 

You can prepare for a major sweat session by bringing a towel to dry yourself off with during breaks. If you will be doing anything after your kickboxing session, consider bringing a change of clothes and soap for showering off.

4. You Will Have Lots of Fun!

The main goal of recreational kickboxing is to get physically and mentally stronger as an individual. A bonus is that you will have a blast without realizing how many calories you are torching. 

If you aren’t having fun during kickboxing training, then you are taking it too seriously. So relax, forget about trying to get every punch and kick down perfectly, and focus on enjoying moving your body in new, fun ways. 

In addition to having fun moving your body, punching, and kicking, you will have fun meeting new like-minded people. The team environment at X3 Sports will help you feel like you are a part of something bigger.

Why Try Kickboxing Training at X3

As kickboxing becomes more popular, more studios are popping up nationwide. X3 Sports is still the best place for kickboxing training for several reasons. Our world-class trainers can customize each class for various fitness levels while keeping things fun and fresh for everyone, from beginners to advanced kickboxers.

Then there’s the environment. We have the most supportive classes around. Instead of competing against each other, our members encourage each other to push past their comfort zones, try new things, and become the best version of themselves possible.

Are you ready to try kickboxing training to see what it’s all about? Then, sign up for a free kickboxing class.

The perfect kickboxing workout for beginners offers the right combination of instruction and time to learn new moves. Regardless of fitness level, kickboxing may feel intimidating. Fortunately, it is an excellent sport for people of all ages and fitness abilities, with many modifications available.

Kickboxing Workout for Beginners

Unlike other exercise classes, kickboxing gives both the mind and body a good workout. Becoming familiar with some of the foundational kickboxing moves can help beginners feel more comfortable and confident stepping into a kickboxing class.

Here are four moves to practice as part of a kickboxing workout for beginners. Start slowly and focus on form to avoid injury. Once mastered, these moves can be dialed up in intensity and calorie burn.

Jab

A jab is one of the most predominant punches used in a kickboxing workout for beginners. However, it continues to be important in more advanced kickboxing classes, so it is worth taking the time to learn well. 

Left-handers jab with their right hand, and right-handers jab with their left hand. But the real power comes from the legs and core. 

Start in the guard position, traditionally standing with the left foot forward and feet shoulder-width apart. Bring both fists up to the cheekbones with elbows tucked into the side. To jab, slightly rotate off the back foot, putting the weight on the front foot. At the same time, punch the left arm straight out in front, beginning with the shoulder.

Cross

The cross is similar to the jab. Start in the same position with the left leg in front, right behind, and arms close to the body. Slightly rotate off the back foot and put weight on the front foot. This time, bring the back arm (right arm) around to punch straight in front.

Front Kick

This is the most fundamental kick in a kickboxing workout for beginners. It begins in a boxing stance, with both feet a little wider than shoulder-width apart. The left foot is in front, with the fists protecting the face.

To kick, drive the right hip forward until both hips squarely face the room’s front. Shift the weight to the left foot while drawing the right knee up toward the chest. Extend the right leg as if striking a target straight in front with the ball of the foot. Snap the leg down and return to the boxing stance.

Round Kick

The roundhouse kick is a final fundamental to learn before starting a kickboxing workout for beginners.

Start in the same boxing stance as the front kick. While pivoting on the left foot, drive the right hip forward so both the torso and hips face left. Extend the kicking leg forward, keeping the toe pointed as if striking a target with the right shin.

Rotate to the left and place the right foot on the ground to get back to the boxing stance.

Kickboxing Workout for Beginners

Here is a good kickboxing workout for beginners that will help strengthen all the muscles needed to punch and kick through a workout.

Warmup

Before starting a kickboxing workout for beginners, spend five minutes power walking or jogging.

Workout

Do four rounds of the following combination exercises for one minute each. This will lead to a solid 20-minute workout. 

1 power squat and 1 front kick 

Rest 30 seconds

3 side shuffles and 1 burpee

Rest 30 seconds

1 lunge and 1 front kick

Rest 30 seconds

1 burpee and 4 punches

Rest 30 seconds

1 jumping jack and 1 cross punch

Rest for 30 seconds, then repeat the circuit 3 more times.

Cooldown

Stretch the arms, legs, and core while lowering your heart rate and breathing.

Try a Kickboxing Workout for Beginners at X3

Kickboxing can be done at home without any equipment, which is one reason it is becoming so popular. However, taking a kickboxing workout for beginners class at X3 can help new kickboxers learn the fundamentals in a safe and supportive environment.

X3’s classes are high energy and high support. Members encourage each other while working at their own pace. The only competition here is against yourself. Many members find that they quickly lose weight after they start taking kickboxing classes, as they can burn up to 900 calories per session.

Ready to get started and try a kickboxing class for beginners? Great! Sign up for a free class at X3 Sports to see what it’s all about.