Cardio Kickboxing is a 45-minute interval-based workout where you will be switching between weight training to calisthenics (bodyweight based), cardio, and striking exercises.

Short bursts of activity followed by stretches of lower-intensity movements can help you burn more calories than you would during a steady cardio workout. One thing you can count on: It'll be a significant amount. You can burn as many as 700 calories if you keep your intensity up throughout the entire class.

Kickboxing can also help you shed extra body fat. You’ll have more fat loss than any moderate-intensity continuous exercise program out there. Consistent and regular cardio will keep your immune system primed for battle and reduce health risks such as heart disease, high blood pressure and type 2 diabetes.

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Because kickboxing incorporates upper and lower-body movements too, your whole body will feel the burn. You'll be using several muscle groups, so when you're kicking, you'll also using be the muscles of your standing leg and your core to stay balanced.

During Kickboxing class, you'll perform some moves that will test your coordination skills. You may stand on one leg as you kick your other one into the air. Or you'll hop side to side while punching a bag or shadowboxing. These moves and more will improve your flexibility, balance and mobility.

"I have seen multiple changes in my girls confidence with their peers and adults by not shying away. Believe it or not, my girls have learned to be courageous and brave, standing up for themselves in school with bullies. Staying calm in stress and flustering situations."