Heading into a kickboxing class for the first time can be intimidating. The worry that you might not be tough enough or fit enough or that you just might make a fool of yourself can hold you back from ever trying. I know because I’ve been there myself. Years ago I’d heard about a local kickboxing club and I was dying to try it. but the fear of the unknown kept me from going for a long time. Once I finally got up the guts to try it (and convinced a friend to go with me) I discovered there was nothing to be afraid of!
You can expect a beginning kickboxing class to typically start with a warm up and stretching, then teach proper kickboxing stance,and key punching and kicking techniques. The punches and kicks you learn will then be introduced in combinations, often set to lively music. Most will end with a cool down and stretching. Some gyms will have punching bags for the students to practice their strikes and some will teach the combinations without bags. Many will also include some conditioning and ab work as well.
There are many different types of kickboxing classes ranging from fitness kickboxing to kickboxing for competition. If you are a beginner you’ll want to start with a class that teaches the basics…you can always move into more serious forms of kickboxing as you progress.
Not all Kickboxing Classes are Created Equal
Kickboxing classes come in many different shapes and sizes. Some are intense sweat factories with hard core HIIT combos, some are fun and dancy, some use punching bags and focus more on technique, while others focus more on the cardio aspect of the workout. No matter the style, all kickboxing will teach you the basic moves and give you a great workout.
If you go to a genuine kickboxing gym to take a class, they will spend more time and energy on learning how to do each punch and kick correctly. You could also get into some actual sparring with a partner. But don’t worry- this is something you will have to sign up for, they won’t just spring it on you on your first day. A lot of people are afraid they’re going to show up to a class and be handed headgear and gloves, and be expected to start fighting. It will never happen that way…but if it does, run the other way!
Kickboxing is a progressive sport. It takes time to learn each skill and you need to get good at those skills before you move to the next level. So if you’re taking a cardio kickboxing class, expect to learn how to punch and kick, and to probably feel a little awkward at first. After a few classes you’ll get the hang of it and start to feel like a pro.
Some kickboxing classes use punching bags. Be sure to ask if you will be punching a bag and if they supply gloves when you sign up so you’ll know what you’ll be doing ahead of time. You should always wear wraps and gloves if you will be hitting a bag. Most gyms that use punching bags will offer to sell you a cheap pair of gloves. Sometimes they even include them in the price of the membership.
Just about every gym I called all across the United States told me that you could try out the classes for free for the first week or two. This way you can get the feel of it to see if it’s for you. Just remember not to judge kickboxing after just one class. You really need to try a few classes and get comfortable with some of the moves before you can form a solid opinion about how much you like or don’t like kickboxing. You might hate it the first day because it’s uncomfortable but it could become your favorite workout if you stick with it.
What Are the Benefits of Kickboxing Classes?
Kickboxing classes offer amazing physical & mental benefits. It is truly a full body, head to toe workout. Besides learning how to punch and kick, here are a few more things that you will love about kickboxing classes:
- Improved flexibility
- Better balance
- Increased muscle strength
- Improved cardiovascular fitness
- Enhanced coordination
- Increased confidence
- More core strength and stability
- Stress relief
- Burn an average of 450 calories/hour
- Can be a HIIT workout- burning even more calories throughout the day
- Ever-changing and fun!
- To learn a lot more about the pros and cons of kickboxing, check out this more in depth article.
- How to Prepare and What You’ll Need for Your First Kickboxing Class
Since there are different types of kickboxing classes, you could need different gear depending on the class you take. Let’s start with the essentials of any kickboxing class. In any class you will need a big bottle of water, (you WILL get thirsty), a small towel to catch the sweat, long hair should be tied back to keep it out of your face, and some comfy clothes. I’ll talk more about what to wear later.
As far as how to prepare physically, you really don’t need to do much. If you’ve been sitting on the couch for the last year, you might want to start getting yourself into motion a little bit for a couple of weeks before you start. Start walking or riding a stationary bike to get your blood flowing and your body used to moving. But keep in mind that in most kickboxing classes you will be able to take it as slow as you need to. You can put all of your energy into the class and go all out, or you can take it easy and take breaks when you need to.
Unless you’re already very fit, I suggest starting out slow and easy so that you don’t hurt yourself. You will be working muscles you don’t regularly use and you need to break those muscles in and give yourself time to gain flexibility before pushing yourself too hard.
What to Wear to a Kickboxing Class
You will need comfortable, breathable, stretchy, ‘move with you’ clothes. I normally wear shorts or leggings and a tank top or light t-shirt. You WILL get hot, because this workout gets your blood pumping. So don’t wear anything too heavy or hot. Sweats and a sweatshirt will be too much.
Depending on the class, you will also need to wear comfortable tennis shoes or in some cases no shoes at all! Many kickboxing classes go barefoot. Once you try it out you might decide you’d like to wear foot wraps. You can actually buy a neoprene foot wrap that is like a toeless, heelless sock. But don’t worry about getting these before your first class- you can wait to see what the class is like and what they suggest.
If you will be using a punching bag, the most important thing you will need to wear are hand wraps and gloves. It’s imperative that you wrap your hands to support your wrists and wear gloves to protect your hands and joints. If you aren’t given a pair of wraps and gloves at the club, check out my recommended products page for my favorites. If they do give you gloves, they will most likely be very cheap, uncomfortable, and of poor quality. I suggest buying these gloves right now so that you’ll be able to start with something safe and comfortable. Another nice thing about these is that you can easily return them free of charge if you decide not to stick with it.
If You’re Nervous About Your First Kickboxing Class
To mentally prepare for your first kickboxing class, remind yourself that this is a beginner class and that everyone there has been in your shoes sometime in the recent past. There will be plenty of inexperienced kickboxers, and everyone will be understanding. Most people in a cardio kickboxing class are not serious kickboxers and are really there to get a good workout and have fun. Try to go into it with a sense of humor and give yourself room to make mistakes. There’s not one person that starts kickboxing and is perfect on the very first day.
Sometimes it also helps to bring a friend. Try to convince a buddy to try it out with you. Get there early enough that you are able to pick where you will be doing your workout. Nobody wants to be stuck in the front on their first day of class. Find a spot somewhere in the middle, but close enough that you’ll be able to see the instructor easily. Not being able to see the teacher when they are demonstrating the moves and combinations can make the class a lot more challenging.
What Should I Eat Before Kickboxing
The subject of what to eat before you workout is up for debate. It has been proven that working out in a fasted state burns more fat than exercising in a non-fasted state. A 2016 PubMed study concluded that “aerobic exercise performed in the fasted state induces higher fat oxidation than exercise performed in the fed state.” This study confirms that doing kickboxing in a fasted state will increase the usage of stored fat as an energy, so if your goal is to burn fat you might want to wait to eat anything until after the class. And because it’s such a high energy workout, some prefer not to eat to avoid an upset stomach.
On the other hand, some people get nauseous if they workout on an empty stomach, so you really do need to find what works best for you. For your first class, I would suggest having a very light snack 30-60 minutes ahead of time with some carbohydrates for energy. I like to have a banana or an apple with a little bit of peanut or almond butter, or a small yogurt with a small amount fruit. After your first class you’ll be better able to gauge if you will be able to handle going to class in a fasted state.
Conclusion
Kickboxing classes are an excellent way to burn fat, improve your endurance, and tone up all at the same time. It’s a great way to combine different types of training into one workout session. However, before you jump right in with both feet it’s imperative that you know what to expect from a kickboxing class so that you don’t get discouraged or hurt on your first day. Be sure to ask your gym or club the important questions ahead of time to help you prepare. Here are some questions that you should ask:
- How long is the class?
- Do they use punching bags?
- Do they supply hand wraps?
- Do they supply gloves?
- Do they offer a free trial period?
Once you get these questions answered, put your hair back, put on your stretchy pants, grab your water bottle, and go have fun kicking some butt!