Beginner Kickboxing Classes: A Comprehensive Guide

There are many benefits to doing martial arts in Atlanta, including improving relieving stress.

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

benefits of kickboxing

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.

Boxing Classes for Beginners

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!

6 Benefits of Teen Kickboxing

Teen Kickboxing

Parents seeking an outlet for their teens should look no further than teen kickboxing! Kickboxing is an effective way for teens to get in shape, build confidence, and make friends. Teens will develop healthy habits and valuable life skills that carry over into their adult lives. 

teen kickboxing

From letting off steam in a healthy way to making new friends, there are countless reasons for teens to take up kickboxing.

Here are the top five reasons parents should enroll their adolescents in teen kickboxing:

1. Make Friends

Teens who don’t participate in extracurricular activities in their school or community might feel isolated and benefit from a social outlet and the experience of belonging to a group. Kickboxing class is an excellent opportunity to meet like-minded people and make new friends they can look forward to hanging out with.

Research shows that people who participate in group exercise with friends have better results than those who exercise alone. So, making friends through teen kickboxing can help teens stay committed to their new exercise habits. Teens will begin to look forward to exercising instead of viewing it as a chore. 

2. Develop Healthy Habits

The habits formed in childhood and adolescence set the foundation for adulthood. Therefore, developing healthy habits such as exercising regularly can set teens up for success in the long term. 

Cardio kickboxing will help teens learn to enjoy exercise. Teens will feel good as they accomplish new goals and take their fitness to new heights. Even teens who have never exercised before can get these benefits. In addition, teens will learn the fundamentals of how to kickbox safely to avoid injuries now and in the future.

3. Boost Self-Esteem and Confidence

Teen kickboxing has several confidence-boosting benefits. To start with, teens will feel more confident as they learn and conquer new moves and sequences. As their fitness level grows, teens will feel a sense of accomplishment and mastery. In addition, knowing they are capable of defending themselves if necessary can increase confidence and improve self-esteem.

The teen years can be difficult. Teens’ bodies are constantly changing and many teens compare themselves to others, both in person and online. Through regular participation in kickboxing classes, teens will see positive improvements in their fitness level, strength,  and body health.  By comparing their current abilities to where they started, teens will have the experience of measuring themselves against their own performance and achievements instead of their peers. Teens will begin to recognize their own merits and abilities, which can help them feel more confident in every situation. 

4. Improve Mental Health and Cognition

Many teens struggle with aggression, depression, and emotional instability. While these are often viewed as typical milestones of growing up, they can be immensely challenging for teens and their families. 

Teen kickboxing offers a safe, healthy outlet to release stress, anxiety, and aggression. Teens will learn to leave it all on the mat instead of taking their complex emotions out on those around them. Exercise also improves sleep and studies show that regular exercise can improve cognitive performance for teens. Kickboxing training for teenagers has numerous other mental health benefits, including enhanced concentration, focus, and memory.

5. Keep Teens Active and Healthy

Another significant benefit of teen kickboxing is that it keeps teens active. By participating in regular kickboxing classes, teens can achieve 60 minutes of moderate to vigorous activity in every class.  Seeing positive results from regular exercise can lay a strong foundation for other healthy habits like eating right and avoiding things that can be harmful to the body. 

Teens who enroll in a kickboxing course will be supervised by a professional trainer. Kickboxing trainers will help teens learn the correct techniques, positioning, and moves to get the most out of their workout, reduce the risk of injury and have fun.

6. Acquire Self-Defense Skills

One last benefit of teen kickboxing is that it instills self-defense skills in them. Teenagers face a lot of challenges as they navigate the world around them, and safety is a significant concern for both parents and their teenage children. Learning self-defense techniques can help alleviate some of that fear and give teenagers the confidence to handle difficult situations!

Kickboxing is an excellent form of self-defense that teaches practical skills while also improving overall health and fitness. With its focus on strikes, kicks, and other defensive movements, kickboxing can help teenagers build strength, develop agility, and improve reaction times. More importantly, the confidence and ability to defend oneself can be empowering and life-changing. By learning kickboxing techniques, teenagers can feel more prepared to face whatever challenges come their way.

Teen Kickboxing at X3 Sports

Teen kickboxing is good for both physical and mental health, and it’s an enjoyable way for teens to stay active. It also encourages discipline, focus, and self-confidence, all of which are important life skills. With the right guidance from a coach, teens can learn to use kickboxing as a positive outlet for their stressors and develop healthy habits that will last them through adulthood.

At X3 Sports, teens 13 and over are welcome to join adult classes to get all the benefits of kickboxing under the careful guidance of a trained coach. X3 Sports offers a supportive environment that will help teens of all fitness levels learn to dig deep within themselves to conquer their goals, improve their strength and endurance, and have fun along the way. 

Teens are welcome to sign up for a free kickboxing class to see if it’s right for them. Parents can watch the course or participate alongside their teens to better understand what teen kickboxing is all about.

Kickboxing for Losing Weight

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! 

Kickboxing for Losing Weight

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

X3 Sports is one of the most popular boxing gyms in Midtown Atlanta.

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!