Kickboxing blends athletic drills with martial arts to create an intense cardiovascular workout. You can burn as many as 500 calories in a one-hour class and achieve a total body workout, according to the American Council on Exercise.

Typical kickboxing class begins with a five- to 10-minute warm-up that involves large muscle movements to increase blood flow and heat up the muscles. The main portion of the class involves combinations of punches and kicks that are usually repeated multiple times to ensure mastery. Class concludes with a three- to five-minute cool-down that involves static stretching of the hips, shoulders and core.

Basic kickboxing moves such as bobbing and weaving, as well as ducking, are part of almost all classes. Beginner classes may emphasize the forward jab, cross jab, hook and upper cut along with knee strikes, front kicks and back kicks. As students advance, blocks, elbow thrusts, back fists, side kicks and roundhouse kicks might be incorporated. Jumping rope, jacks and plyometric moves are often included between punching and kicking bouts to rev the heart rate and offer cross-training.