Why You Should Start Kickboxing Class

Kickboxing Classes

A kickboxing class is an intense cardio workout that builds lean muscle and endurance with a martial arts foundation. When practiced consistently, kickboxing builds real-world self-defense skills while accelerating fitness goals.

When you join a kickboxing class at X3 Sports, you will be participating in a high-energy group activity that boosts your metabolism, builds lean muscle throughout your body, and enhances cardiovascular health. Every kickboxing class meshes components of heavy bag work with strength and endurance conditioning, resulting in a well-rounded workout bursting at the seams with mental and physical benefits.

Did you know that by participating in a kickboxing class you’re participating in one of the fastest-growing workouts in Atlanta? Kickboxing is designed for people of all fitness and experience levels. Check out some of the most exciting benefits of kickboxing below:

1. Lose Weight

You heard that right. Kickboxing is one of the most effective cardio workouts out there, helping participants burn more calories than less-dynamic types of cardiovascular exercise, such as running, cycling and swimming, in the same period of time.

Kickboxing classes

During X3’s one-hour kickboxing class, the average person can burn between 700-900 calories, which means you can lose weight up to four times faster than a traditional workout. Of all the newcomers we’ve talked to, we can tell you this: when paired with the right nutrition, it’s not uncommon to drop up to 10 pounds in one month with consistent kickboxing practice.

Kickboxing is considered high intensity interval training, which is defined by bursts of maximum energetic output in between brief periods of rest. HIIT workouts are extremely effective at burning calories, shedding unwanted fat, and toning muscles because they force your body to dig into its fat stores in order to amass the energy you need to make it through the next high-intensity burst. This type of training elevates your metabolic rate and can keep your metabolism burning for hours after class.

2. Boost Your Mood

What better way to alleviate stress than by hitting a heavy punching bag? In an X3 kickboxing class, take out all your aggression in a safe and healthy way on a 120lb inanimate object. Kickboxing class is an effective mood booster because of all the feel-good chemicals that are released in your brain during exercise. You’ll boost endorphins as you sweat your way through endurance training and be lifted even higher by your supportive classmates and instructors. Kickboxing class can elevate your mood and build a confidence that you’ll carry with you throughout the day and in your life.

3. Learn Self Defense

Since every X3 Sports class is taught by experienced professional fighters, you’ll learn some of the same techniques that are used in mixed martial arts competitions. Not only is proper form critical to making sure you’re reducing the opportunity for injury, it also teaches important self-defense skills. Knowing how to kick and punch effectively increases empowerment and self-esteem, and gives you a base foundation should you ever see a real-life altercation. At kickboxing class, you’ll build muscle memory so that you’ll more easily and subconsciously be able to spring into protection mode.

Kickboxing builds the core muscles and agility you would need to protect yourself in a combat situation. Importantly, it also boosts awareness of your surroundings, increasing the chances that you’ll be able to identify danger and preemptively remove yourself from a situation before it turns sour. Your instructor may sometimes even incorporate moves from other types of martial arts, giving you a well-rounded knowledge of self-defense while sculpting your muscles from head to toe.

4. Change Your Workout Routine

A lot of people can get stuck doing the same workout routine because it becomes convenient, familiar and easy. But you will hit a plateau at some point with static exercise and stop seeing results. In order to kickstart your workout and begin charging once again towards your fitness goals, consider a kickboxing class.

No one class at X3 Sports is ever the same. We are constantly changing the routines to add an element of surprise and keep you mentally and physically challenged. With so much variety, you’ll prevent a plateau, even if you’re engaging in consistent kickboxing practice. A constantly evolving exercise routine will prevent you from getting bored, which increases your chances of keeping up with it for a longer period of time. Plus, as your body is pushed in new and different ways each kickboxing class, your body will be forced to work harder, helping you to burn more calories.

5. See Results

Our goal in every kickboxing class is to maximize the effectiveness of your workout routine so that you’re moving confidently toward your fitness goals. Our professional instructors will guide you through the class at your own pace and help you to turn up the notch on the intensity when you are ready for more of a challenge. Even if you have never worked out before, it’s never too late to start. You will be seeing results and be well on your way to feeling lighter, stronger and happier as early as the first month!

What to Expect in Kickboxing Class

Whether you’ve never taken a fitness class or are seasoned in combat sports, you will be able to find a kickboxing class that works for your fitness and experience level. We provide everything you need for a successful kickboxing class; all you have to do is show up ready to sweat.

During your kickboxing class, you can expect foundational kickboxing instruction and drills to be intermixed with more traditional strength and conditioning training, such as pushups and burpees. Your instructor will take time to teach proper form so that you’re building a solid foundation, and offer individualized instruction throughout class to keep you on track. Don’t hesitate to ask questions if you’re feeling lost. And feel free to show up early to talk with our professional team on-site about the equipment.

Each one of our classes begins with a brief warm-up and ends with a cool-down, but we encourage you to come before or stay after class and take advantage of the gym’s ample free workout space and cardio machines.

Visit X3 Sports And Take A Kickboxing Class 

With so many benefits, it’s clear why kickboxing has become one of the most popular fitness classes among men and women. X3 Sports has world-class trainers, clean facilities and a vibrant fitness community, which is why we’ve been voted best kickboxing in Atlanta! With five locations spread across Atlanta, Marietta and Athens, and an assortment of convenient class times, X3 Sports meets you where you are, on your time.

Book your first kickboxing class with X3 Sports for free today to see if a membership is right for you!

Is Boxing Good for Losing Weight?

boxing good for losing weight

People looking for ways to shed a few pounds may wonder, is boxing good for losing weight? The short answer is that yes, boxing can be good for losing weight – if the exercise is paired with the proper nutrition and lifestyle choices. 

Let’s talk a little more about what happens during a boxing session to answer the question, is boxing good for losing weight?

Is Boxing Good for Losing Weight? Yes and No

There’s no question that boxing is a fantastic total-body workout. During just one session, boxers will tone their arms, legs, and core while getting in a cardio workout that pumps up blood flow throughout the body. 

Because it works every muscle in the body through a series of strength, balance, and cardio moves, boxing is a major calorie burner. It’s not uncommon for new boxers to burn as many as 800 calories during a one-hour session!

However, there’s more to weight loss than burning calories. For those serious about losing weight, pairing boxing with the correct nutrition and lifestyle choices is essential. You can help make boxing good for losing weight by exercising regularly and paying close attention to what you eat and drink.

And, of course, not everyone who participates in boxing does so to lose weight. Boxing has many benefits for physical and mental health that extend beyond weight loss. Many people box simply because they love it! 

Here are a few reasons people love boxing that extend beyond weight loss:

Build Mental Strength

In addition to being a killer core, arm, and leg workout, boxing is great for building mental strength. Remembering combo moves and pushing through a challenging workout can help boxers become stronger mentally, which will carry over once the class is finished. 

Get Physically Stronger

Instead of focusing on the question is boxing good for losing weight, many focus on how boxing can help them get stronger. Gaining strength during a boxing class is a total body benefit, helping boxers perform daily activities easier and with less risk of injury.

Learn Self Defense

Boxing is unique among cardio workouts because it teaches self-defense moves that can be used to keep you safe in situations that make you feel uncomfortable. Simply knowing how to protect yourself can help ease your mind and make you more confident in all aspects of life.

Make Friends

Boxing can also be a social outlet. It’s fun to make friends with like-minded people who want to push themselves hard while having fun. Knowing that you will be seeing friends can make it easier to go to class on days when you are tempted to skip your workout.

So, What Activities Are Best for Weight Loss?

If you’re wondering “Is boxing good for losing weight?” you may also be interested in different workouts that can burn significant calories and help you reach your weight loss goals. 

The good news is that there are plenty of workouts that can deliver similar results to boxing. For example, kickboxing is another workout activity with great health and fitness benefits. It includes more cardio than boxing, which may lead to faster weight loss. 

Another option is Power Track. This class involves functional fitness moves, cardio, and weightlifting. By working the whole body from top to bottom, you will burn calories as you move and tone your entire body.

The best way to lose weight is to find a fun activity. If your primary goal for finding a workout class is to lose weight, we recommend trying a few different classes. Enjoying your workout makes it more likely that you’ll stick to a routine, leading to lasting lifestyle changes that result in weight loss.

Once you have found a workout you love, the next step is to pair it with the correct nutrition. Talk to one of our nutrition experts at X3 Fitness to learn the best foods you should eat to reach your goal weight.

Is Boxing Good for Losing Weight? Answer for Yourself at X3 Sports

The best way to discover the benefits of boxing for weight loss is to try it yourself! Fortunately, you won’t have to try it alone. 

X3 Sports is all about community. Our experienced trainers will help you learn how to box safely, even if you are new to the sport. And you can talk to our nutrition experts to discover the best foods to pair with your workouts to reach your goals.

We offer several types of classes and encourage you to sample several of them to decide which one is right for you. Try a free class today to experience the mental and physical benefits of boxing and answer once and for all, is boxing good for losing weight?

How to Identify the Best Boxing Classes in Atlanta

boxing classes in Atlanta

The good news for anyone seeking boxing classes in Atlanta is that there are several options. Boxing, kickboxing, and similar classes have lately gained popularity as people recognize the many benefits for physical and mental health. 

So, what should people look for when choosing boxing classes in Atlanta? This article will break down some of the key things to consider before settling on a boxing gym in the Atlanta area.

How to Identify the Best Boxing Classes in Atlanta

Choosing the right boxing classes is important for several reasons. 

First, boxing requires learning new skills and techniques. So, it’s important to take classes with instructors who are experts at what they teach, not just random people who have a basic idea of boxing fundamentals. 

Next, boxing classes often have a social component to them. It’s common for boxing classmates to become friends both inside and outside the gym. That’s why finding a boxing class full of like-minded people is important. 

Finally, convenience is essential to consider. Even people who love boxing will struggle to regularly attend boxing classes in Atlanta if the facility is too far away from their home or office or lacks amenities that make it easy to change, shower, or do other activities. 

Keeping these reasons in mind, here are three critical things to look for when identifying the best boxing classes in Atlanta:

1. Instructor Expertise

As mentioned above, boxing requires learning new skills and techniques. Participants need to learn how to do these correctly to reduce the risk of injury and ensure they get the maximum benefit from their instruction. 

That’s why training with instructors who are boxers and athletes themselves is crucial. You want to train with someone who knows how to box at every level, from beginner to elite. For example, at X3 Sports, our coaches include Olympic Coaches like Aladino Rodriguez and professional boxers and world champions like Steve Hall.

In addition to having boxing knowledge, instructors should also be easy to interact with and well-liked. They should be personable and friendly, even as they are pushing students past their comfort zones. 

Let’s be honest – we all lose motivation at one point or another, even for workouts we love. If the instructor does not make you feel good as soon as you enter the room, you will be even less motivated to show up to your workout. 

2. Professional Equipment and Instruction

Some places call themselves boxing gyms when really, their facilities are just glorified warehouses without much concern for instruction. 

It’s essential to take boxing classes in Atlanta in a place that has a dedicated spot for boxing, along with professional equipment and instruction. Anything less, and you aren’t taking boxing classes; you’re just bouncing around on a mat throwing punches and kicks into the air.

3. Amenities and Other Training Options

Remember to look for a boxing gym that offers more than just boxing. Ideally, you will want to attend a gym with showers and locker rooms to make it easy. It may seem small, but having a dedicated changing area and shower option can ensure you show up to your workouts even when you have places to be before and after. 

Additionally, many people find that they want to do more than boxing. For example, they might want to build up strength using weights or get in an extra cardio workout on a cardio machine. 

At X3 Sports, we offer several different fitness class options in addition to boxing. We also have weights and cardio machines available for members to use when they aren’t in class. One membership grants access to boxing, cardio, weights, yoga, and more!

Try X3 Sports if You’re Looking for Boxing Classes in Atlanta

We may be biased, but we believe X3 Sports is the best place to find boxing classes in Atlanta. We hire the best trainers who are personable and knowledgeable. They can help you no matter your fitness level, from beginner to someone who wants to go pro. 

Besides having the best trainers in the business, X3 Sports has a variety of class options that can complement your boxing training. Our facilities include weights and cardio machines to help you reach your fitness goals without needing to find another membership. Plus we have changing, showering, and locker room facilities as well.

Are you ready to try boxing classes in Atlanta? Try a free boxing class at X3 Sports to get started!

How to Prepare for Cardio Kickboxing Workouts

cardio kickboxing workouts

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!