In a kickboxing class, Martial Arts and athletic drills come together to create a very intense total-body cardio workout. According to the ACE (American Council on Exercise), one can burn 500 calories or more in an hour-long class.Class FormatThe typical kickboxing class begins with a warmup lasting five to ten minutes and working the larger muscle groups to heat them up and boost blood flow. The main portion of the workout consists of punching and kicking combinations, which are frequently set to music and done repeatedly to ensure student proficiency. After the workout comes a short cooldown, involving static stretches for the core, hips, arms, legs and shoulders.The MovesKickboxing classes cover basic martial arts moves, including punches, kicks, ducking, bobbing and weaving. A beginner's class may place more emphasis on jabs, hooks and uppercuts, along with front kicks, back kicks and knee strikes. As a student becomes more advanced, back fists, side kicks, blocks, roundhouses and elbow strikes are commonly taught. To accelerate the heart rate and incorporate cross-training, plyometric moves such as jumping jacks are typically done between combinations.Class TypesCardio kickboxing classes are offered in a variety of formats. They can be incorporated into a boot camp-style workout, or into an interval class that combines kickboxing with abdominal and strength work. In some classes, equipment like punching bags and gloves are used to lend a more authentic feel. LengthKickboxing classes can last anywhere from a half to a full hour; beginners should look for shorter classes in order to build strength and endurance before moving up to a full-length class. Even those more fit should take the first class at a slower pace in order to learn the moves.Attention to FormTrained instructors pay extra attention to students' form when executing the moves in kickboxing classes, and students should pay attention to their form as well. The elbows should not be locked when punches are thrown, and the knees should never be locked when kicking.