Fitness Kickboxing
Kickboxing
High-energy, judgment-free, and a workout you'll actually look forward to. Build strength, cardio, and confidence on the pads.
Fitness Kickboxing is the workout people stick with — because it doesn't feel like a workout. Every class blends real striking technique with high-energy conditioning, padwork, and partner drills. You'll learn how to throw a proper punch, how to kick without tearing a hamstring, and how to leave the day's stress on a pad instead of carrying it home.
No fighting. No sparring. No experience required. Just a room full of people throwing combinations, breathing hard, and getting noticeably stronger week over week.
Why It Works
Fitness With a Purpose
A Real Workout
Forty-five minutes of structured striking, padwork, and conditioning. You'll burn 500–800 calories a class without thinking about calories once.
Real Technique
We teach proper kickboxing — stance, balance, the four punches, the basic kicks, the clinch. The kind that actually works, not a choreographed cardio routine.
Judgment-Free Room
Nobody is watching you. Everybody started where you are. The fittest person in the room and the brand-new person are doing the same drills at their own pace.
Stress Detonator
Punching a pad after a long day does something a treadmill never will. Most members say this is the part of their week they protect the hardest.
Built for Busy Schedules
Mornings and evenings. In and out in under an hour. No homework, no equipment to bring, no pre-class research required. Just show up.
A Real Community
The same faces show up week after week. You'll learn their names, they'll learn yours, and 'I'm too tired tonight' will stop being an option.
The Curriculum
What You'll Actually Learn
This isn't a generic cardio class. It's real kickboxing technique, layered week over week, so the moves you throw at month six are sharper than the moves you threw at week one.
Stance & Footwork
Everything starts here. Balanced base, hands up, weight on the balls of your feet, the in-out step. The first two weeks live and die on stance.
The Four Punches
Jab, cross, hook, uppercut. Each one drilled in isolation, then in combinations. By month one you'll be throwing crisp three- and four-punch combinations on the pads.
Kicks
Front kick, roundhouse, knee strikes. Built up slowly so you don't blow out a hamstring chasing height. Power comes from rotation, not effort.
Defense
Slips, parries, blocks, the high guard. Striking without defense is just cardio. We teach both sides.
Combinations
Every class builds toward a specific combination — punch-punch-kick, jab-cross-slip-hook, knee-knee-elbow. Real sequences, not random flailing.
Conditioning Finishers
Most classes end with a short, brutal conditioning block — burpees, sprawls, shadowboxing rounds. Five to ten minutes that you'll feel tomorrow.
Inside the Room
What a Class Looks Like
Forty-five to sixty minutes, five clear stages. The same structure every class so beginners always know what's next and regulars can push the intensity.
Dynamic Warm-Up
Jumping rope, mobility work, light shadowboxing. Five to seven minutes to get your body actually ready to strike.
Technique Block
Coach walks the room through the combination or technique of the day. Slow reps in the mirror, focus on form before speed.
Pad Rounds
Partner up, gloves on, three-minute rounds on the pads. You alternate holding and hitting. This is where the calories burn and the technique sharpens.
Bag Work or Drills
Heavy bag rounds, defense drills, or partner combinations depending on the day. Continuous work with short rests.
Conditioning & Cooldown
A short conditioning finisher, then stretching. You'll leave sweaty, light, and noticeably less stressed than when you walked in.
Honest Answers
The Questions Beginners Ask
Do I have to spar or hit a person?
No. Fitness Kickboxing is non-contact striking on pads and bags only. You'll never be asked to fight anyone. If you eventually want to add controlled sparring, that's a separate conversation.
What if I have no coordination?
Then you're a normal beginner. Coordination is a skill, not a trait. You'll be throwing a clean jab-cross by the end of week one and a real combination by week three.
Will it hurt my joints?
Properly taught kickboxing is actually low-impact and great for joint health, conditioning, and mobility. We coach form hard — most knee and shoulder issues come from sloppy technique, not striking itself.
What do I need to bring?
For your first class, just athletic clothing and water. We'll loan you gloves and wraps. If you keep training, you'll want your own pair (we can recommend a $40 set that lasts years).
Can I combine it with jiu-jitsu?
Yes — and a lot of our members do. They're different in every way: one is striking and cardio, one is grappling and problem-solving. They complement each other perfectly.
Class Times
Fitness Kickboxing runs multiple mornings and evenings throughout the week so you can fit it around work and family.
See Full ScheduleWhat to Bring
- Athletic clothing you can sweat in
- Water bottle (a lot of water)
- Hand wraps and gloves if you have them — we'll loan a pair if not
- A small towel
- Yourself — the hardest step is the door
Your Journey Starts Here
Whether you are looking for a confidence boost for your child, a healthier and stronger you, or simply a place to belong, you are welcome at Empower. Come see what our community is all about.
Book a Free Class