Cardio kickboxing, a combination of aerobics, boxing, and martial arts, is one of the most popular fitness trends to hit health clubs. These workouts have motivated many people to start a fitness program.

This intense, total-body workout can improve strength, aerobic fitness, flexibility, coordination, and balance. The American Council on Exercise (ACE), which evaluates exercise products and programs, notes that, during a one-hour kickboxing workout, you can burn from 500 to 800 calories, which is up to twice the calories you burn during a one-hour step-aerobics class.

Cardio kickboxing is meant to be a fun and effective program for achieving your fitness goals. If you follow these guidelines, it can be just that!

At the beginning of each class, the instructor teaches various moves and their names and initiates a slow practice so you become familiar with the format. Next, you warm up for five minutes with some of the moves you just learned. Once your muscles are warm, you stretch them. Stretching focuses on the major muscle groups, including the hamstrings, adductors, heel cords, back flexors and extensors, and the muscles of the shoulder and neck.

After warming up and stretching, you begin the 40- to 45-minute aerobic section, which includes kicks, punches, shadow boxing, jump rope drills, and footwork. These moves usually are done in combination formats (kick, knee, jab). You do many repetitions so that you can focus on proper body mechanics rather than on what move or combination is coming up next.

A cool-down period follows the aerobic workout. This period can include strengthening and abdominal exercises. When your heart rate decreases, you stretch for five to 10 minutes. Classes are 60 minutes long.