Quick Answer
Kickboxing combos demand hands, feet, hips and eyes cooperating in sequence — coordination training — while rounds of work and rest push heart fitness. Two engines, one workout.
A newer student who already ran regularly said something perfect after her third class: "My lungs are used to work — but my brain has never sweated before." That is kickboxing's double engine.
Engine one: the coordination load
Jab, cross, hook, low kick: four limbs, one rhythm, weight shifting through every beat. Combinations are cognitive work — your nervous system is learning sequences the way a musician learns phrases. Coordination involves:
- Timing — each strike at the right moment
- Weight transfer — shifting smoothly between feet
- Bilateral control — left and right working differently together
- Hand-eye coordination — hitting moving pads accurately
- Balance — staying stable during kicks
Engine two: the cardio structure
Rounds of work followed by short rests are natural interval training. Heart rate climbs, recovers, and climbs again. Interval-style training is a time-efficient way to improve fitness, and kickboxing delivers it in a form that is genuinely enjoyable.
Why the combination is special
Coordination work under cardio fatigue trains something rare: staying precise while tired. That quality transfers everywhere — the end of a football match, a long exam paper, a demanding day at work.
How a class builds both
- Skipping and footwork — rhythm and cardio warm-up.
- Technique drills — coordination at low intensity.
- Pad rounds — coordination at speed, with partner timing.
- Bag rounds — power and endurance.
- Conditioning finisher — short, intense bursts.
I have two left feet. Can I learn combinations?
Yes. Everyone starts awkward. Combinations are taught slowly, one technique at a time, and built up gradually. Coordination is trainable at any age — people who feel clumsy often improve the most. Read why training feels hard in the beginning.
Is kickboxing better cardio than running?
They are different. Running builds steady aerobic endurance very efficiently. Kickboxing builds aerobic and anaerobic fitness together, plus coordination, power, upper-body strength and balance. Many people enjoy combining both. The best cardio is the one you will keep doing.
How quickly does coordination improve?
Many beginners notice combinations flowing more smoothly within a few weeks. By the second or third month, combinations that once felt clumsy start to sound crisp on the pads. That sound of your own improvement is addictive.
Benefits beyond the class
- Better balance and reaction in daily life
- Improved stamina for other sports
- Stress relief and better sleep
- Confidence and practical self-defence skills
Read kickboxing for fitness, kickboxing basics for beginners and why pad work builds confidence fast.
Come and hear your own progress. Kick Boxing at Spartacus is taught by Coach Kishore. book a free trial class.
