Prepare to pack a punch, do some side- kicks and get a cardiovascular workout that’s hard to beat.

cardio
flexibility
strength
weight loss
injury potential
schedule flexibility
ratings key and credits

the workout
A combination of boxing, martial arts and aerobics that gives you a full-body workout and increases balance, strength, flexibility and endurance. Kickboxing classes are less formal than traditional martial arts classes. Moves include kicks and punches and some include skipping, punching a heavy bag or doing a series of drills with a partner.

upside
What could be better than punching or kicking something to relieve stress? Besides providing a great head-to-toe cardio and calorie-burning workout, you’ll also learn some self-defense, balance, coordination, speed and agility.

downside
Injuries are fairly common, especially for beginners who aren’t used to quick kicks and punches. Many beginning exercisers will find this type of workout too strenuous.

the pros say
Common beginner mistakes include:

• Wearing weights or holding dumbbells when throwing punches.
• Locking your joints when throwing kicks or punches.
• Overextending kicks. Beginners should avoid high kick moves until their flexibility increases.
• Giving in to peer pressure and exercising beyond fatigue.

requirements
Gear: a good pair of cross-training, basketball or aerobic trainers, boxing gloves (if the class calls for them), loads of water.
Instruction/Facilities: look for kickboxing classes at your gym or local martial arts studio. Videotapes, like the Tae Bo series by Billy Blanks [available from the www.amazon.co.uk] are also great. Some boxing instructors don’t have standard aerobic certifications, but if they do it’s a plus.
Time: A typical class lasts from 45 to 60 minutes. You should limit your kickboxing to three times a week.