You’re punching, kicking, shouting, and sweating. You’re visualizing your 8^th grade bully, your first boss, even that guy that cut you off on the freeway – and beating the living daylights out of them (in your head, at least). Ah, the magic of kickboxing: this ancient sport has made a huge impact on the fitness world. And it’s easy to see why – there may not be a more expressive, explosive, and exhilarating workout out there. And with the abundance of free, online kickboxing classes, it’s never been easier to get started.

Kickboxing has been around for thousands of years, starting as Muay Thai fighting in Thailand, and later hitting the American aerobics industry in the 1970s. And despite its popularity, many of the benefits of kickboxing remain unknown. So whether you’ve mastered the sweeping roundhouse, or have never jab-cross-uppercutted in your life, take a look at the top five reasons you should introduce kickboxing into your fitness routine.

Kick Out the Stress!

You’ve had a long day – got up on the wrong side of the bed, spilled your first sip of coffee, stubbed a toe – whatever you’ve been through, a good kickboxing class is always the perfect medicine. The act of punching, kneeing, and kicking invisible enemies does wonders in releasing tension and alleviating stress. The next time you’ve had a rotten day (and we hope you never do), jump into a high-intensity kickboxing class, and let it all out!

Shake Up the Routine

Let’s face it, even fitness gurus can get bored at times, doing the same ole workout routine. Even when we think we’re pushing ourselves and trying new things, our bodies are always going to lead us into the path of least resistance. If you ever find yourself bored on the treadmill or yawning on the elliptical – STOP – you need to shock your system and try something new. Something like a high-octane kickboxing class.

But what if you’re a beginner or can’t make it out to the gym? Easy. With an online kickboxing class, you can dive straight in, wherever you are. Try this 45-Minute Kickboxing Fundamentals designed to teach you the basics.

Uncover Your Inner Toughie

Another incredible benefit of kickboxing is that spending your time jabbing, cutting, kneeing, and elbowing will actually improve your self-defense skills. Of course, we don’t recommend you go out and look for trouble down an alley at night, but it’s good to know that the more you get into kickboxing, the more your inner Jean Claude Van Damme will come out.

Pack in that Cardio

We’re all looking for heart-healthy, fat-burning, sweat-inducing cardio! And with all the jumping, rocking, twisting, and reaching you do in kickboxing, it’s a cardio-lovers dream! Don’t believe us? Try this intense 30-Minute Cardio Kickboxing class; we guarantee your heart will be pumpin’ up a storm.

Rock Your Body, Head to Toe

One of the biggest benefits of kickboxing is that you’re getting a total-body explosion of a workout. This is not an isolating fitness routine – you’re activating everything. Jabs, crosses, hooks, and uppercuts work your arms; roundhouses, knees, and front and back kicks work your legs; and all the twists, turns, and squats set fire to your core. Ready for a full-body rush? This Boxing Inspired Killer Cardio class will really let you have it.

We hope this list has inspired you to get punching, kicking, ducking, and sweating like the kickboxing fiend we all have inside. And if you dug our online kickboxing classes, why not sign up for a 7-Day Free Trial? You’ll get access to tons of Studio SWEAT onDemand’s killer streaming classes, roster of expert trainers, and worldwide community of real people, just like you, pushing you to smash your fitness goals.

So what are you waiting for? Let’s kick it!