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Kickboxing / Fitness 

Cardio Kickboxing 

At Smith BJJ, our cardio kickboxing classes are great for those that are looking for fun and fresh ways to efficiently burn 500-1,000 calories in a 45-55 minute class session. The class structure consists of a 10 min warm-up, then 4-minute rounds on the heavy bags with a new combination given every 1-2 minutes, and every 5th minute an active rest movement is used to bring the Heart Rate back down. The class concludes with a circuit that each person performs 1-2 times before going back to the bags for core work! No prior experience or boxing skills are necessary to participate in classes, all exercises are explained in detail and the form is corrected by your trainer.


Do I Prior Need Experience? 

Absolutely no prior experience is needed.


Is cardio kickboxing a good workout?

Cardio kickboxing is a good fitness choice for those looking to burn calories for weight loss or to improve stamina and heart health. Cardio kickboxing is a non-contact workout. All punches and kicks are thrown into the air or onto pads. It’s a high-energy workout.

Why Cardio Kickboxing?

Cardio kickboxing is a group fitness class that combines martial arts techniques with fast-paced cardio. This high-energy workout challenges the beginner and elite athlete alike. Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle, strength, toning, and of course, fat-shredding cardio with this fun and challenging workout.

Expect to burn at least 500 calories per class. Guaranteed results with this program!

Is it hard to learn?

Our instructors make sure beginners are not left behind, and adequately learn the basics. You'll have them down within 1 week of being here!


When Are Classes Held? 

Check out our schedule at


Can I Try A Class?

Book a FREE trial class here!

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Anchor 1: Calories

Cardio Kickboxing 

Calories suggestion on how to use this information:

When calculating calories burned for a 55 minute exercise class consider these factors: intensity - how hard are you working; range of motion - large muscle exercises burn more calories than small muscle exercises; speed - slow, low intensity vs fast higher intensity. The harder you work the more calories you burn! 

The calorie indication is for a 55 minutes class, unless specified otherwise.

*Actual calories burned vary depending upon many factors, including, but not limited to, an individual’s intensity level during the workout, range of motion, physical condition, body type, metabolism, pre-class weight and body fat, among others. Smith BJJ makes no representation or warranty regarding the specific calories burned or results any individual should expect when participating in any of its group fitness classes.

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