Posts by Josh Sweeney
Beginner Kickboxing Classes: A Comprehensive Guide
Kickboxing classes are intense cardio workouts that combine elements of martial arts to help participants build strength, elevate endurance, boost their metabolism and improve overall heart health. By participating in high-energy group kickboxing classes, you’ll build confidence, make friends, and lose weight faster than more traditional aerobic workouts.
What are Kickboxing Classes?
X3 Kickboxing includes high intensity interval training, or HIIT techniques. These action-packed 60-minute sessions are full of rapid stop-and-go movements, with pivots, kicks and punches dispersed among intentional periods of brief rest. HIIT workouts maximize cardiovascular impact by causing your body to dip into its fat stores in order to amass the energy it needs to accelerate through the next burst.
This method of training makes kickboxing one of the most effective anaerobic activities by helping participants burn more calories than even running during the same amount of time.
Kickboxing classes are among the fastest-growing workouts in Atlanta because they’re designed for people of all fitness and experience levels. YOU control the intensity of your workouts since you control the power that you inflict on your opponent: a 125lb heavy bag.
Kickboxers build strength and confidence while learning foundational self-defense techniques.
What is the Difference Between Kickboxing and Boxing Classes?
Kickboxing and boxing are both considered martial art sports. Both leverage the industry standard heavy bag and practice martial arts techniques. But kickboxing and boxing have a number of key differences.
Kickboxing classes, for example, are intended to be full-body cardio workouts, incorporating kicks, knee and elbow strikes, while boxing focuses mostly on the upper body through mitt drills and shadow boxing. Kickboxing classes are full of group energy and aerobic intensity, whereas boxing focuses on technique and strength to fight effectively.
In boxing classes, you can also compete against an opponent, whereas your primary opponents during kickboxing classes are yourself and an inanimate sandbag. Boxers duck and dodge punches, using their hands and arms to block incoming moves. If you were to compete against someone else in kickboxing, you would need to be prepared for moves coming from both above (punches) and below (legs).
Kickboxing Health Benefits
- Kickboxing is packed with physical and mental health benefits. During kickboxing classes, you’ll be drenched with sweat as you push past your comfort zone and your heart rate accelerates. Kickboxing combines aspects of both anaerobic and aerobic exercise, lowering your chance of heart disease while building strength and endurance.
- Kickboxing improves lung function and heart health, with research indicating that people who practice kickboxing three times a week for one hour at a time increase their maximum oxygen uptake (also known as VO2max). VO2max measures the amount of oxygen a person can use during physical activity. The higher it is, the more efficiently the body uses oxygen. That means that kickboxing helps athletes feel more at ease in all other activities as their natural heart rate lowers.
- Kickboxing classes are among the fastest-growing workouts in Atlanta because they’re designed for people of all fitness and experience levels. YOU control the intensity of your workouts since you control the power that you inflict on your opponent: a 125lb heavy bag.
- Kickboxers build strength and confidence while learning foundational self-defense techniques.
- Kickboxing naturally improves balance and coordination. With rapid movements requiring carefully placed jabs on heavy bags, you’ll be surprised to see your coordination improve in everyday life. As you pivot around heavy bags and switch your balance from one foot to the other while simultaneously outstretching your arms, you’ll find your overall balance and equilibrium will get better.
- Kickboxing classes are adept at building strength. As your metabolism is put into overdrive and you start to lose weight, your arms, legs and core will all tighten. Your hard work will be rewarded with more toned abs, deltoids, shoulders, gluteals, hamstrings and quadriceps.
Kickboxing for Weight Loss
Kickboxing is a fantastic tool for weight loss, especially when practiced with a regular cadence, whether that be weekly, semi-weekly or every few days.
During HIIT workouts, your body dips into its fat reserves to battle through the workout, elevating your metabolism for hours. When supplemented with well-rounded nutrition, you will burn through excess fat as the calories drip off your body like beads of sweat.
At X3 Sports, we’ve had some first-timers lose as many as 15 pounds in their first month after going all-in on our kickboxing classes. Men and women alike have reported feeling lighter and more toned.
It’s hard to find an exercise that works as many muscles as kickboxing, that raises your heart rate as much as kickboxing, and helps you reach your fitness goals faster. It’s the ideal all-in-one workout to get fit and toned as efficiently as possible, without spending hours per day in the weight room.
Kickboxing to Relieve Stress
The health benefits don’t stop there. Kickboxing offers an effective way to relieve stress and boost your overall mental health. Whether you’ve had a bad day or are just feeling sluggish, kickboxing classes will flood your brain with endorphins and you’ll leave class feeling elated. You’ll quite literally shake off the anxiety that has clouded your mind all day.
As an added bonus, all of the exertion will help you fall into a deeper sleep at night, giving your body needed time for regeneration and keeping your mental health in check.
Kickboxing classes are also a great way to make friends with people who similarly enjoy health and fitness. When you build a fitness community, you are far more likely to stay inspired and motivated, to feel a sense of accountability and commitment to your fitness journey, and to feel a sense of belonging, which will help to stave off anxiety.
How to Get the Most Out of Your Kickboxing Workout
To get the most out of your kickboxing classes, we recommend a number of effective strategies. For one, it’s important to fuel your body with the right nutrition before and after workouts. Ahead of the workout, eat complex carbohydrates and high-quality protein. To support muscle repair and help you recover faster, fill your post-workout plate with more carbs, proteins and amino acids that help to restore your body’s depleted glycogen stores.
It’s imperative that you spend ample time stretching before and after class, and that you dedicate time to both warm up and cool down. Each kickboxing class at X3 Sports offers components of that, but you’ll recover faster if you’re doing more of each on your own time. Stretching increases flexibility and muscle elasticity, which will enhance your performance during class and lower your chance of injury.
Whether you’re brand new to kickboxing or have practiced before, we highly encourage you to be open to new experiences, socialize with your classmates, and feel comfortable asking questions.
Arrive to class early to become familiar with the gym and kickboxing equipment. Ask for tips on using the correct form so that you can maximize your effort and practice safely.
What to Look For in a Kickboxing Gym
The best kickboxing gyms welcome all fitness and experience levels. If you’ve never practiced kickboxing before, make sure you find a gym with beginner classes so that you can learn proper technique and receive entry-level guidance. At X3 Sports, our trainers take time to provide one-on-one instruction and feedback so beginners never feel lost or overwhelmed.
Another great feature of a kickboxing gym is free space to stretch for warm-ups and cool-downs. The most sought-after gyms provide cardio machines and free weights to complement your workout before and after class. Speaking of equipment, X3 Sports certainly doesn’t expect you to show up on Day 1 with all of your own kickboxing equipment. Look for a gym that has a store on-site so that you can buy or rent critical equipment, such as gloves and handwraps, and a world-class staff willing to guide you through the process. At X3 Sports, our industry-standard heavy bags are all hung on racks and ready to go – all you have to do is show up!
By finding kickboxing classes in comfortable, clean and safe gyms, located conveniently to where you live and work, you’ll be more incentivized to keep a regular practice and follow through on your fitness goals.
The Best Kickboxing Classes in Atlanta
With five convenient locations, including two in Atlanta, two in Marietta and one in Athens, X3 Sports offers convenient access to kickboxing in world-class facilities throughout the Metro Atlanta area. X3 Sports was rated the best place for kickboxing in Atlanta because of our high-energy group classes and experienced trainers who build engaging classes.
At X3 Sports, you’ll be welcomed into a community of X3 warriors who are all collaborating to reach their respective health and fitness goals. Now is the time to supercharge your workout routine and to start looking and feeling better. Book your free class today!
FAQs on Kickboxing Classes for Beginners
Is 3 days a week enough for kickboxing?
For beginners, kickboxing 3 days per week is generally enough to learn the fundamentals, get a good workout, and see improvement over time. Aim for 30-60 minute sessions and supplement kickboxing with other cross-training like strength training and cardio on alternate days. As you advance, add additional kickboxing workouts as desired to continue making progress. Remember to rest at least 1-2 days per week to allow your body to recover.
Is 32 too old to start kickboxing?
No, 32 is not too old to start kickboxing. Many people begin kickboxing in their 30s and beyond. Classes can be adapted to your fitness level, so you can gradually build strength, stamina, and skill at a pace that works for you. The key is finding an experienced instructor and supportive environment that welcomes adult beginners. With consistent training and a healthy lifestyle, you can enjoy the physical and mental benefits of kickboxing at any age. Remember, it’s never too late to start your martial arts journey.
Is 23 too late to start kickboxing?
Absolutely not! 23 is a great age to start kickboxing. You’re young, likely in good physical condition, and can pick up new skills quickly. Many professional kickboxers don’t begin training until their early-to-mid 20s. You have plenty of time to learn proper techniques, build strength and agility, and even compete if that interests you. The most important thing is to find a reputable gym with qualified instructors who can guide you safely. With hard work and dedication, you can become a skilled kickboxer no matter when you begin your martial arts journey.
What happens to your body when you start kickboxing?
When you start kickboxing, your body undergoes several positive changes:
1. Improved cardiovascular health: Kickboxing provides an intense cardio workout, strengthening your heart and lungs.
2. Increased muscle tone: Throwing punches and kicks engages multiple muscle groups, leading to greater overall muscle definition.
3. Enhanced coordination and balance: Kickboxing drills improve your body’s ability to work in unison and maintain equilibrium.
4. Boosted metabolism: High-intensity training helps you burn calories efficiently, even after your workout ends.
5. Stress relief: Kickboxing provides a healthy outlet for releasing stress and tension, promoting mental well-being.
6. Better posture: The core engagement and proper form required in kickboxing can lead to improved posture over time.
As with any new exercise regimen, initial soreness is normal. Stay hydrated, stretch properly, and rest well between workouts. With consistent training, you’ll notice your body becoming leaner, stronger, and more energized.6.
Do I need to be in shape to start kickboxing?
No, you don’t need to be in great shape to start kickboxing. Beginners’ classes are designed to accommodate all fitness levels, allowing you to work at your own pace and gradually build up your strength and endurance.
Here’s what you can expect:
1. Warm-ups: Classes typically begin with a gentle warm-up to get your body ready for exercise and prevent injury.
2. Technique drills: Instructors break down kickboxing techniques into manageable pieces, so you can learn proper form without being overwhelmed.
3. Modifications: Most exercises can be modified to suit your current fitness level. Don’t be afraid to ask your instructor for adjustments.
4. Gradual progression: As your fitness improves, you’ll be able to tackle more challenging workouts and combinations.
Remember, everyone starts somewhere. Focus on your own progress and don’t compare yourself to others. With consistent training, you’ll notice your stamina and skills improving in no time. The key is to start now and stay committed to your kickboxing journey.
How many years does it take to get good at kickboxing?
The time it takes to get good at kickboxing varies from person to person, depending on factors like:
1. Frequency of training: Consistent practice, ideally 2-3 times per week, leads to faster progress.
2. Quality of instruction: Learning from experienced, knowledgeable coaches accelerates skill development.
3. Natural ability: Some people may pick up techniques more quickly due to innate coordination or athleticism.
4. Definition of “good”: Skill level goals can range from being proficient in basic techniques to competing at an advanced level.
On average, here’s a rough timeline of kickboxing progress:
– 6 months: Proficiency in basic techniques and combinations
– 1-2 years: Refinement of skills, increased speed and power, ability to spar
effectively
– 3-5 years: Advanced skills, competition readiness, mastery of complex combinations
Remember, kickboxing is a lifelong journey. There’s always room for improvement, no matter how long you’ve been training. Focus on consistent practice, celebrate your progress along the way, and enjoy the process of becoming the best kickboxer you can be.
Boxing Classes for Beginners: 10 Things You Need to Know
Attending boxing classes might feel intimidating for beginners. Knowing what to expect ahead of time can calm a beginning boxer’s nerves and ensure participants have everything they need to have a great experience.
10 Things to Know About Boxing Classes for Beginners
Boxing classes are much different than other types of exercise classes. That’s why it’s crucial to plan ahead before starting boxing classes for beginners. Here are ten tips that will help new boxing class participants get the most out of their first class.
1. Eat Healthy Food Before Your Workout
During boxing classes, participants will have a rigorous workout that expends a lot of energy. That’s why it’s important to fuel the body ahead of time with foods that provide energy without heaviness. A mix of easy-to-digest carbohydrates and protein at least 30 minutes before your workout is recommended.
2. Dress Comfortably
Many people wonder what to wear to their first boxing class. The only rule is to dress comfortably and be able to move easily. There are lots of moves in a boxing workout besides punches, so it’s essential to wear clothing that allows for a full range of activities. Don’t wear anything that feels tight or restrictive.
3. Arrive Early
Arriving early on the first day of boxing class is particularly important. Allow enough time before class to visit the front desk to get the boxing gloves and hand wraps needed for your workout. Gloves and wraps are available to participants in boxing classes for beginners to make sure those new to boxing can get the correct equipment and can learn the proper way to use it.
4. Don’t Be Shy with The Trainer
Everyone has to start somewhere and trainers always want to help new arrivals feel comfortable during boxing classes for beginners. Be sure to arrive early before your first class and speak with the trainer to let them know you are just starting out. Knowing which participants are beginners lets the trainer offer additional help and support throughout the class. Trainers can also explain how to modify moves and reduce the intensity to a beginner’s level to ensure a good first experience without injury or overexertion.
5. Be Prepared to Work
Boxing classes for beginners aren’t necessarily easy, even if they are at a beginner level. Boxers should be prepared to do various conditioning and strength training exercises during class that will get the blood flowing and elevate their heart rate.
6. Focus on Form First
Some boxing moves may be familiar, while others will be brand new. Focus on learning the fundamentals of each activity instead of trying to keep up with the rest of the class. It’s natural for beginners to move slower than everyone else. Be patient and know that it’s far better to slow down and get the form right than to try to move through the exercises quickly and get injured. There will be time to catch up later!
7. Expect Varied Boxing Activities
One of the best things about boxing classes is that they are never the same. So, arrive expecting to do various types of activities, including heavy bag work, shadow boxing, focus mitt drills, and strength and conditioning exercises. Trust that the trainers know what they are doing and will give everyone a great workout, even if the activities are not what was expected in a boxing class for beginners.
8. Stay Hydrated and Eat Healthy Post-Workout
While it is possible to burn up to 900 calories in a one-hour boxing class, it is not a good idea to try to replace all of those calories immediately after the workout. Instead, it’s good to drink a lot of water and eat a small healthy snack after boxing classes for beginners. Eating a healthy mix of carbohydrates and protein within a couple of hours of class can help your body recover after a workout.
9. Don’t Worry About Getting Hurt
Boxing classes for beginners are much different than actually getting into the boxing ring with an opponent. There is minimal risk of getting hurt during class, so pay close attention to the trainer and follow their instructions. Remember, everyone is hitting punching bags, not people. Fortunately, punching bags don’t fight back!
10. Expect to Feel Awkward, Frustrated, and Sore
One final thing to know about boxing classes for beginners is that it’s perfectly normal to feel awkward during class. That uneasy feeling of awkwardness and frustration will eventually disappear as participants master moves and gain confidence over time.
The same is true for the soreness that results from exercising muscles that might not be used to getting so much attention. Make sure to stretch before and after class to reduce soreness. Regular participation will make muscles stronger and less sore as the body becomes used to a new level of exertion.
Try X3 Sports Boxing Classes for Beginners
Beginners are always welcome at X3 Sports! Our boxing classes and expert trainers provide a beginner-friendly environment suitable for all fitness and experience levels. Sign up for a free class to get started!
Kickboxing for Losing Weight
Men and women of all fitness levels are turning to kickboxing for losing weight and seeing positive results on the scale from their kickboxing workouts. Kickboxing classes help people effectively burn calories, gain muscle mass, and lose fat. Best of all, they’re fun!
How Kickboxing Can Help You Lose Weight
While it’s true that many exercises can aid with weight loss, kickboxing packs an extra punch (and kick).
Here are five key ways kickboxing can help people lose weight without dreading their next workout.
1. Available to Any Fitness Level
Anyone who wants to be more active can start kickboxing for losing weight, whether they are a beginner or an elite athlete. That’s because kickboxing can increase in intensity as a person becomes more fit.
Exercise alone does not always lead to weight loss. To get the most out of kickboxing for losing weight, combining it with healthy eating habits is essential. This does not mean eliminating carbohydrates.
Instead, many boxers and kickboxers do carb cycling, in which they rotate their carbohydrate intake throughout the week. Carbohydrates are essential energy sources, so active people should never eliminate them.
By carb cycling, kickboxers can ensure their bodies have carbohydrates for fuel during high-intensity training periods. The rest of the time, the body will turn to other energy sources, resulting in higher fat burn.
2. Aerobic Exercise Raises Metabolism and Burns Fat
Doing aerobic exercise for an extended period can help boost metabolism and burn fat, which is another reason to try kickboxing for losing weight. A study from Duke University found that aerobic exercise is better than resistance training for burning stubborn belly fat.
Kickboxing is also an exciting combination of aerobic and anaerobic exercise. Aerobic exercise means that the muscles have enough oxygen to meet the workout’s energy demands, which typically lasts around an hour. However, much of a kickboxing workout is considered High-Intensity Interval Training (HIIT) which is anaerobic. During anaerobic sessions, the body experiences oxygen depletion. Since the body burns five calories for every liter of oxygen consumed, anaerobic exercises can increase calorie burn during and after the workout when the body replaces the oxygen lost from the muscles.
3. Burn Fat. Build Muscle.
Kickboxing is a high-intensity activity that burns a lot of calories. It’s possible to burn as many as 900 calories in a single session. When the body burns that many calories in such a short amount of time, it will run out of glycogen and need to start burning fat for energy.
In addition to torching calories, kickboxing builds muscle mass. As the fat melts away, it is replaced by muscle, which burns more calories than fat. That means people who kickbox will burn more calories throughout the day, even at rest, as their fat burns off and their muscle starts to build.
It doesn’t take long to notice the benefits of kickboxing for losing weight. One study found that just five weeks of kickboxing led to noticeable cardiovascular and muscle health improvements.
4. Reduce Stress and Cortisol Levels to Curb Stress Eating
Kickboxing is a great way to reduce stress. Punching and kicking during your workout use your entire body and provides a safe way to release the frustrations of the day.
Participants might think that burning so many calories during a workout would lead to excessive hunger and a desire to eat more. However, kickboxing can have the opposite effect by suppressing stress hormones that can lead to overeating and feelings of depression. Kickboxing can also elevate feel-good hormones like dopamine and endorphins. The result is that people who kickbox are less stressed and as a result less likely to indulge in mindless stress eating.
5. Fun Activity That’s Never Boring
Kickboxing is never dull and the workout routines and muscle groups worked change often, so participants never feel like they are in a rut. When exercise is tedious and repetitive, people are less likely to do it. It can be difficult for anyone to talk themselves into spending an hour on the treadmill or stair machine when it seems dull and monotonous. Plus the team environment of kickboxing classes motivates participants to show up and workout regularly, even when they don’t feel like exercising.
Try Kickboxing for Losing Weight at X3 Sports
X3 Sports welcomes athletes of all fitness levels and abilities to try kickboxing for losing weight, gain strength, and having fun.
Sign up for a free class to see what kickboxing is all about and learn more about how it can lead to weight loss.
How To Get The Most Out Of Your Kickboxing HIIT Workout
By participating in a kickboxing HIIT workout, you can expect to burn significantly more calories than a regular trip to the gym through aerobic self-defense instruction. If you walked into a gym without knowing anything about it, you’d immediately be able to identify the kickboxing classes, which are full of motivating music, spark and fun.
A typical kickboxing HIIT workout involves a series of punching and kicking maneuvers, including knee and elbow jabs, and fast footwork like lunging pivots, in a high-energy group environment. As a type of martial art and contact sport, kickboxing is loaded with cardio movement and strength-building exercises that work out the entire body. With all of kickboxing’s high-intensity stop-and-go movements, a core feature of High Intensity Interval Training, participants are able to burn more calories than regular exercise, up to 1,000 in a single hour!
Trainers design each kickboxing HIIT workout to be challenging and fun so that participants feel intense gratification as they learn new moves, improve their endurance, tone their muscles, and build confidence through consistent practice.
Just showing up to class will supercharge your health and fitness goals, helping you to:
- Burn calories
- Improve cardiovascular health
- Increase arm, leg and core strength
- Reduce stress
- Release endorphins
- Boost your metabolism
- Become more flexible
But to maximize the effectiveness of your kickboxing HIIT workout, to begin looking and feeling how you want even faster, we suggest incorporating these tips into your workout routine.
How to Get the Most Out of Your HIIT Kickboxing Workout
Fuel With Healthy Pre-And-Post-Workout Foods
High-intensity workouts are defined by short, intense bursts of energy that require your body to dip into its fat stores in order to amass the energy required to complete the challenge. In order to give your body the fuel it needs, your muscles crave a healthy cadre of carbohydrates, vitamins, fats and plenty of water.
Nutrition can make or break a good session at the gym, fueling your workout from start to finish and supporting muscle repair when you are done to help you recover even faster. Ahead of a workout, it’s helpful to eat complex carbohydrates and high-quality protein, such as whole grains, protein smoothies, fruit, greek yogurt, fish and eggs. You can also try a pre-workout supplement for a dose of the vital nutrients needed to sustain yourself through a difficult workout class.
After finishing your kickboxing HIIT workout, your metabolism will be elevated for hours. In order to build back faster, your body will crave foods that refuel and replenish, such as carbs, proteins and amino acids that restoratively refill your glycogen stores and repair muscle tissue.
At X3 Sports, we offer member discounts to on-site and nearby eateries, including 25% off at Playa Bowls and 10% off FreshNFit Cuisine, to get you a jumpstart on nutrition. If you aren’t sure about what you should be eating to maximize your workout, schedule a fitness and body assessment (free for members!) to gauge your fitness levels and establish measurable goals.
By eating the right foods, you’ll lose weight and tone muscles faster, feel less sore and sluggish, and recuperate for your next kickboxing HIIT workout in no time.
Push Into Your Discomfort
You know your body better than anyone and you know how to push it into beneficial levels of discomfort. To maximize your kickboxing HIIT workout, get comfortable in the uncomfortable. One of the best parts of kickboxing is that you are your greatest opponent. You determine how fast and hard you’re throwing jabs against the 120lb heavy bag. That means that you have the freedom to dial up and down the intensity based on your level of fitness.
In your kickboxing class, it’s helpful to maintain active communication with your trainer to let them know if you can take it to the next level or need to rest (and we highly encourage you to feel comfortable taking rests and drinking water when necessary). But remember, you’re at the helm of your workout and our instructors are there to guide, support and push you.
Did you know? Your workouts are more effective when you’re operating in a zone of safe discomfort. When your heart rate is at about 70% of your maximum heart rate, you’re operating in what experts refer to as your “fat-burning heart rate.” Getting to that optimal level requires pushing past your comfort zone and sustaining it for a period of time.
Stretch Before and After Your Workout
Stretching has been proven to increase flexibility and muscle elasticity, which can enhance performance and decrease your chances of injury. We know how easy it can be to skip this step, but it’s critical to incorporate warm ups and cool downs as a natural part of your workout routine.
With any type of exercise, warming up loosens your muscles before you begin to put them through rigorous activity. As you lightly jog, speedily walk, or glide on an elliptical machine or stationary bike, you are raising your heart rate and sending blood flow to your muscles. This shakes off the proverbial cobwebs in your arms and legs by increasing their elasticity and preparing your cardiovascular system for heavier loads.
Make sure that you’re taking advantage of the spaces your gym offers to lightly exercise and stretch before and after your kickboxing HIIT workout. X3 Sports incorporates warm ups and cool downs into our classes, but we encourage you to use the gym space and our cardio machines to do even more.
Be Open to Learning Something New
Your trainers are experienced professionals who excel at guiding people of all fitness and experience levels through a top-notch workout that will push your limits. During class, you’ll learn proper form and martial arts techniques that might initially require a slight learning curve. Unlike more traditional cardio workouts, such as running, however, kickboxing offers participants the chance to increase their self defense knowledge.
Whether you’re a veteran kickboxer or stepping into a kickboxing HIIT workout for the very first time, lean on your instructors for guidance. Feel free to ask them questions about why certain exercises are better than others and how some of the moves you’re practicing can help you in a real-world situation should you ever need to defend yourself.
At X3 Sports, our trainers will always take the time to offer individualized support and education. All you have to do is be open to learning something new and ask for help if you’re unsure about the technicals.
Socialize
The great thing about joining a gym is the opportunity to build community and make new friends. You’re more likely to build exercising into a healthy habit if you have friends cheering you on the whole way.
X3 Sports has five convenient locations in the Atlanta Metro and Athens areas, making it easy to socialize with other X3 warriors no matter where you live and work. Don’t be afraid to introduce yourself and make workout plans with new friends – that way you’ll keep inspiring and pushing each other along your respective fitness journeys!
Make X3 Sports Your Destination for HIIT Kickboxing Workouts
Kickboxing is an intensely fun workout that will help you reach your fitness goals and build community. At X3 Sports, our kickboxing HIIT workouts and trainers will push you to limits you didn’t know you had, while our data-backed assessments will guide you to optimized performance and health. Learn self-defense while crushing cardiovascular goals – book your first class with X3 Sports for free today to see if a membership is right for you!
Is Boxing Good for Weight Loss?
Men and women considering boxing as a fitness option might wonder, “Is boxing good for weight loss?”
The short answer is “Yes!” Researchers found that participating in boxing multiple times a week was much more effective in helping people lose body fat than other less strenuous exercise types. People who box regularly also enjoy improved vitality, physical functioning, and blood pressure.
Boxing provides several key benefits that can help participants lose weight and keep it off without resorting to extreme diets or exercise routines. Still, anyone wondering, “Is boxing good for weight loss?” might have questions about just how the sport of boxing can help them shed unwanted weight.
Why Boxing is Good for Weight Loss
The great thing about boxing is that anyone can participate, regardless of their current physical condition or starting weight.
Here are six things that make boxing good for weight loss for adults who want to lose a few pounds (or more):
1. Suitable for all fitness levels
Unlike other types of sports and activities requiring participants to have a base fitness level, boxing is truly suitable for people at any fitness level. That’s because each workout can be completely customized to an individual’s abilities. Boxing workouts can increase in intensity over time as participants gain strength and endurance.
2. Burns tons of calories
Sure, every workout burns calories. But boxing takes it to a whole new level.
It’s common for people to burn up to 1,000 calories in a single boxing workout. That’s because boxing incorporates moves that simultaneously target several major muscle groups. In addition, boxing works on both strength and cardiovascular fitness, which increases calorie burn. People who box frequently will naturally burn many calories, leading to overall weight loss, especially when participants pair boxing workouts with a healthy diet.
3. Full body workout
Participants find boxing good for weight loss because boxing works the entire body in one session. That means participants don’t need to worry about incorporating other trips to the gym into their fitness routine to get a complete workout. Boxing provides a great workout from head to toe during every class. By working their arms, back, core, and legs simultaneously, participants will burn more calories and turn fat into muscle faster than other workouts focusing on only one part of the body.
4. Builds muscle as it burns fat
As participants continue boxing and increase their strength and fitness level, fat will begin to melt away and turn into muscle. Since muscle takes up less space than fat, the result is a leaner build. Sometimes people may not notice an initial weight difference on the scale. However, appearing slimmer and finding their clothes are looser are two visible signs boxers are burning fat while gaining muscle mass.
5. Increases metabolism
In general, cardio workouts increase metabolism. Boxing is no exception, which is another reason men and women find boxing good for weight loss. The high intensity of boxing combined with strength training moves means that participants will notice their metabolism skyrocketing. Boxers will continue to burn more calories even during recovery after a workout, leading to lower numbers on the scale over time.
6. It’s fun!
Participants have fun during boxing classes and look forward to working out. Soon, boxing becomes part of an enjoyable workout routine that turns into a habit. Good habits like eating healthy and working out regularly keep weight loss on track. And because boxing classes constantly vary the workout routine, frequent participants never have to worry about getting bored with their exercise program or hitting plateaus in their fitness.
X3 is Great for Boxing Workouts
Why is boxing good for weight loss? Because it burns major calories, works the entire body, and offers variations with every workout to keep you engaged and having fun.
X3 offers training classes for all levels of boxing, ranging from beginners to experienced boxers looking to step up to the next level. X3’s supportive environment ensures that participants will always have the guidance they need to learn new techniques as they embark on their weight loss journey.
The best way to answer the question of “Is boxing good for weight loss?” is to try it! Register for a free boxing class to see what it’s all about.
Cardio Boxing: 3 Tips to Increase Performance
What is Cardio Boxing?
There’s a new fitness craze taking the world by storm that provides real-world value: cardio boxing. High-energy group boxing classes are one of the most effective ways to get in shape fast and learn critical self-defense skills.
Cardio boxing is a full-body workout that leverages the resistance of heavy punching bags to burn calories, tone arm, leg and core muscles, improve cardiovascular health, and reduce stress levels. With rapid bursts of repetitive movement hitting 120 lb bags, you’ll build strength, lose weight, and achieve your fitness goals faster than more static forms of aerobic exercise.
So, how do you get the most out of your cardio boxing class? In this blog post, we’ll discuss the benefits of boxing and provide tips to maximize your workout.
Top Cardio Boxing Benefits
The great thing about boxing is that it improves your health and wellness in many different ways at the same time. Through a mix of strength and endurance training, cardio boxing classes are fun and challenging. Participants tend to leave a one-hour class feeling lighter and happier, with new friends and revitalized confidence.
The benefits of cardio boxing are endless. Here are a few of our favorites:
Great Aerobic Exercise
At first, it might seem like boxing is all strength, and it certainly requires and builds a lot of that! But it’s also a very intense cardio workout that can boost your endurance, lower blood pressure and help you lose weight.
Cardio boxing classes are filled with action. In one class, you can expect to perform a series of rapid stop-and-go movements, including pivots, lunges and punches, that keep your heart elevated and the calories burning.
As a form of high intensity interval training, your body will need to dip into your fat stores to find enough energy to make it through the next challenge. Workout routines with intense bursts that are followed by brief periods of rest are known to increase your metabolic heart rate for hours, making it easier to lose weight while improving overall cardiovascular health. As your endurance improves, you’ll find that your energy levels will increase for all different kinds of activities throughout the day.
Boxing Techniques Combined With Conditioning
In a typical class at X3 Sports, we’ve designed well-rounded boxing workouts that mix intense conditioning training with fundamental techniques. We’ll teach and practice proper boxing form so that you can get the most out of your jabs and maximize safety.
Cardio boxing classes incorporate standard boxing training through a mix of heavy bag work, mitt drills and shadow boxing. By utilizing both heavy bag work and sparring with an actual opponent, participants build strength and learn critical self-defense skills.
Beginner Friendly Classes
At X3 Sports, our cardio boxing classes are led by experienced trainers who build cardio boxing workout regimens for people of every fitness and experience level. When doing heavy bag work, YOU are in control of the intensity of your workout since you control the power that you’re packing into each punch.
Instructors will show you the ropes if you’re a beginner, teaching you basic form and taking time to provide individualized instruction so that you can master the technique. If you’re an experienced boxer, instructors will provide advanced conditioning techniques so that you can take your boxing routine to the next level. X3 Sports also offers advanced boxing classes where you can spar with other veteran boxers.
In all cases, don’t be afraid to ask for help if you’re feeling overwhelmed or lost in class. While this is a group activity, our instructors will always take the time to provide individualized feedback. Make sure to arrive 15 minutes early so that our experienced staff can give you a tour of the facility and familiarize you with boxing equipment.
Engaging and Fun: Never Boring
Cardio boxing is conducted in a high-energy group environment where everyone is challenged to step out of their comfort zone. No one cardio boxing class is ever the same, which maximizes the fun, keeps you on your toes, and ensures the effectiveness of workouts by targeting different muscle groups at different times.
Since these classes are never stale, you’re constantly being challenged to learn and try new things. The drip of new experiences will keep you coming back for more.
Great Way to Relieve Stress
What better way to alleviate the stress of your day than by hitting a heavy bag with a boxing glove? Take your aggression out in a safe, productive and healthy manner using proper boxing technique on an inanimate object.
You’ll boost endorphins as you sweat your way through endurance training and be lifted even higher by your supportive classmates and instructors who set an exciting tone from the minute you set foot on the mat. Boxing will elevate your mood and build confidence that you’ll carry with you throughout the day. Plus, did we mention it’s really gratifying to hit heavy bags and spar with opponents?
Now that you know all about how cardio boxing can help you reach your fitness goals and improve your mental health, our trainers at X3 Sports put together a few recommendations on how to get the most out of your boxing training:
From X3 Sports: Tips to Increase Performance
Now that you know all about how cardio boxing can help you reach your fitness goals and improve your mental health, our trainers at X3 Sports put together a few recommendations on how to get the most out of your boxing training.
Intentional Pre-Workout Nutrition to Build Energy
To get the most out of your workout, it’s important to fuel your body with the right nutrition so that you can dip into powerful energy sources while boxing and have the tools your body needs to repair its muscles once you’ve finished a session. Your muscles crave a healthy cadre of carbohydrates, vitamins, fats and plenty of water.
Consider eating complex carbohydrates and high-quality protein, such as whole grains, protein smoothies, fruit, fish and eggs. You can also try a pre-workout supplement for a dose of the vital nutrients needed to sustain yourself through a difficult workout class. X3 Sports offers member discounts to Playa Bowls (25%) and FreshNFit Cuisine (10%).
Stretching Before And After to Reduce Injury
In order to loosen your muscles to reduce the chance of injury, it’s helpful to spend time warming up and stretching before and after class.
Stretching increases flexibility and muscle elasticity, which can enhance performance and decrease your chances of injury. Light exercise raises your heart rate and sends blood flow to your muscles, which prepares them (and your cardiovascular system) for the heavier loads they’ll inevitably see in your cardio boxing class.
While all X3 Sports classes include a component of this, we invite you to use the ample gym space and cardio machines, such as treadmills, to do more on your own.
Consistency to Amplify Progression
Try going to three classes a week. Consistency builds muscles evenly and consistently so that you’re able to reach your fitness goals faster. Regular practice also keeps technique fresh in your mind so that you’re ready to hit the ground running next class.
Plus, it’s much easier to make new friends. Ready to make cardio boxing a regular part of your schedule? See you Wednesday at 6pm!
Try the Best Boxing Classes in Atlanta
With so many benefits, it’s clear why cardio boxing has become one of the most popular fitness classes among men and women. X3 Sports has world-class trainers, clean facilities and convenient class times. With five locations across Atlanta, Marietta and Athens, X3 Sports meets you where you are, on your time.
Book your first class with X3 Sports for free today to see if a membership is right for you!
What is HIIT Kickboxing?
Are you looking to burn fat and tone muscle in an action-packed 60-minute fitness class filled to the brim with fun? Look no further than HIIT kickboxing – an intense workout filled with rapid stop-and-go movements to maximize cardiovascular impact.
HIIT, or High Intensity Interval Training, is a type of workout that consists of bursts of anaerobic intensity followed by periods of short recovery. This method of interval training sheds calories and tones muscles faster than other types of exercise, making it one of the fastest-growing workouts used by trainers, coaches and athletes.
With the pivots, kicks and punches of HIIT kickboxing, you’ll achieve your health and fitness goals in less time, while enjoying an invigorating and empowering workout that’s sure to keep you coming back for more. A kickboxing class will give you a HIIT workout in every session.
5 Benefits of HIIT Kickboxing
There’s a reason why HIIT kickboxing has quickly become one of the most popular. sports practiced in gyms. Athletes have come to understand the enormous health, fitness and mental benefits it awards those who participate in this challenging, and incredibly rewarding, cardiovascular activity.
In this blog, we breakdown some of the top benefits of HIIT kickboxing, starting with its seemingly magical powers of helping athletes lose fat, and keep it off:
HIIT Boosts Your Metabolism
Yes, HIIT kickboxing can help you lose weight! The intense cardio bursts with short rest periods put your metabolism into overdrive. Not only do you melt fat and calories right off your body, but an increased metabolism makes it easier to process the foods you eat throughout the day.
HIIT workouts trigger the excess post-exercise oxygen consumption (EPOC) effect, which is a noticeably elevated intake of oxygen in the hours after strenuous activity. EPOC goes into effect during recovery as the body pulls in more oxygen to replenish fuel stores, cells and muscle proteins that were all impacted during the workout. This requires energy and therefore keeps your body burning calories for hours after your class has ended.
Burn Fat While Building Muscle
During the workout, your body will metabolize fat to give you power. After the workout and through recovery, your body will continue to dip into those fat stores so that it can heal. This keeps your metabolism high while devouring excess fat.
But HIIT kickboxing doesn’t just help you lose weight, it simultaneously helps you build and tone muscles. Rapid pivot movements build core strength while punching and kicking heavy bags build arm and muscle strength. You’ll soon start to see that in place of unwanted fat you have toned abs, biceps and glutes.
Great Full-Body Workout
Who doesn’t want to tone every part of their body in one class? With HIIT Kickboxing, you’re engaging every muscle group in your body to help you balance, bounce, pivot, kick and punch. The stop-and-go bursts keep your rate of metabolism high and your muscles toned, leaving you feeling lighter and stronger throughout your body.
As you work out so many parts of your body simultaneously, your cardiovascular system works so hard you can burn 700-1000 calories in a single class! The intensity of HIIT leaves a trail of metabolic waste in its path, which is then removed from your muscles during brief periods of interval recovery. This teaches your body to better tolerate strenuous activity, which boosts cardiovascular health.
Compressed Workout Routine
When we lead busy lives, we sometimes struggle to make time to exercise. Yet, exercise can improve our lives and help us live longer. So, what’s the solution? Get the most out of your workout in the shortest amount of time. In one HIIT kickboxing class, you’ll burn just about the maximum amount of calories that you can in one hour, while also building muscle strength and kickstarting your metabolism. If you’re short on time, kickboxing is the gift that keeps giving.
Fun Way to Relieve Stress
All forms of exercise release endorphins. But HIIT kickboxing takes this to another level. That’s because you get to take out all your stress and aggression on 120 lb heavy bags. You can punch and kick these heavy bags to your heart’s desire, releasing pent-up anxiety.
Plus, the fast-paced, energetic environment of these classes and accompanying music keep you motivated. The group atmosphere encourages you to push through challenges even when you’re tired.
Try X3 Sports For HIIT Kickboxing
If you’re looking for the best HIIT kickboxing classes in Georgia, look no further than X3 Sports, which has five locations throughout Atlanta, Marietta and Athens. In our kickboxing classes, you’ll love the high intensity and variety of workouts delivered by our world-class trainers in comfortable and accommodating facilities.
Join us for smashing good fun and book your free class today!
Plus, the fast-paced, energetic environment of these classes and accompanying music keep you motivated. The group atmosphere encourages you to push through challenges even when you’re tired.
X3 Rated Best Kickboxing in Atlanta
X3 Sports is proud to be named THE place to go for Kickboxing in Atlanta by the Atlanta Journal-Constitution. “If Atlanta is talking about it, the AJC has the story.”
Amazing, right?! X3 Sports provides high-quality 55-minute kickboxing classes for all fitness and experience levels. We were chosen as the best kickboxing in Atlanta because of our multiple, convenient locations and world-class facilities, services and trainers. Get motivated now and book your FREE class TODAY by clicking the link at the bottom of this article.
Did You Know?
Kickboxing is an amazing way to burn calories, lose weight, strengthen your arm, leg and core muscles, improve balance and alleviate stress! If you’re looking for a group workout that is full of fun, our classes are the best for kickboxing in Atlanta. With so many exciting aspects to cardio kickboxing, it’s no wonder kickboxing is one of the hottest workout trends. When you take kickboxing in Atlanta, you’ll feel happier, and healthier and leave our classes feeling great!
Kickboxing in Atlanta: How Many Calories Do You Usually Burn?
How many calories are your workouts really burning? Every type of exercise burns calories at a different rate. But with cardio kickboxing, the answer is: A LOT. Kickboxing in Atlanta is a particularly efficient way to burn a high number of calories in a relatively small amount of time. Burn more than 700 calories in a typical class!
Kickboxing will get your heart pumping, your body sweating, and the pounds melting off your body. Our high-intensity kickboxing in Atlanta workout combines martial arts maneuvers, like kicks and punches, with cardio, such as bouncing, pivoting and rapid stop-and-go movements. If you’re thinking about trying kickboxing in Atlanta, we offer excellent aerobic workouts that will tone your arms, legs and core!
Kickboxing in Atlanta Made Easy: X3 Has 2 Atlanta Locations and More Within Georgia
We make kickboxing in Atlanta easy and accessible! X3 Sports has five locations throughout Georgia, including:
- North Marietta
- Marietta
- Inman Park Atlanta
- West Midtown Atlanta
- Athens
If you’re looking for a convenient way to access the best kickboxing in Atlanta, look no further than an X3 gym. We have everything you need to get the most out of your exercise.
X3 Facilities Are Full-Service
Part of what makes X3 the best kickboxing in Atlanta is our incredible facilities. Feel like a pro athlete in our clean, safe and well-equipped facilities. Our well-maintained gyms feature comfortable locker rooms with clean showers, access to equipment for buy and rent, discounts to local eateries and on-site food, kickboxing punching bags and mats, and cardio machines so you can extend your warmup and cooldown. Did we mention our 120 lb bags!? Our real heavy bags are exactly what you see in the movies, and exactly what you need to get fit. Rent or buy gloves and feel just like Hilary Swank in Million Dollar Baby.
X3 Features Beginner-Friendly Classes
You’ll never feel lost, behind or frustrated in our kickboxing in Atlanta classes. Our experienced trainers provide technical and introductory instruction so that anyone can join and get caught up to speed. It’s important to know the essentials so that you can kick and punch to your heart’s desire while keeping it safe and the injuries to a minimum. The trainers at our kickboxing in Atlanta classes will meet you at your fitness and experience level, push you to your limits, and turn up the intensity as you progress!
From The AJC Rating X3 Best Kickboxing in Atlanta:
Work out your aggression and burn some serious calories with kickboxing, a competitive martial art. Bags provide resistance and help you tone your arms, legs, and abs while increasing your heart rate. A 155-pound person can burn around 744 calories per hour, depending on the intensity of the workout, so even 30 minutes should burn more than 300 calories.
WHERE TO GO:
X3 Sports, Atlanta, Inman Park, Marietta locations. x3sports.com
Source: The Atlanta Journal-Constitution article written by Mary Caldwell on August 31, 2016.
Come Try the Best Kickboxing in Atlanta
Now that the AJC has had its say, you MUST come try the best kickboxing in Atlanta. We guarantee you’ll enjoy our group classes and leave each 55-minute session feeling happier, healthier, less stressed and full of smiles. Shed weight, make friends, get stronger and have fun!