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!