Increase cardio endurance, strength, power and agility

Knockout Cardio is a high energy total body workout that is sure to challenge you through intervals of punching sequences and total body workout. Participants will practice kicks, punches and self-defense strategies designed to increase cardiovascular endurance, muscular strength, and overall power and agility.

  • Drop-in class
  • No registration required
  • Ages 13+ may attend unaccompanied by an adult

A Typical Class

Class begins with warm-up exercises and leads into a progression of moves and sequences led by your instructor. Participants can expect plenty of kicks, punches and a full range of exercises to provide a full body workout. The progressions and moves will vary each class and depending on each instructor, who is sure to keep you engaged and motivated. Participants are sure to raise their heart rate in class. Every class finishes with a cool down. This is a contact class using kick bags.


  • Raise overall fitness level
  • Improve heart and lung capacity for increased cardiovascular health
  • Burn calories
  • Increase bone health and density
  • Improve coordination and core stability
  • Increase muscular tone
  • Decrease stress

Tips + Preparation

  • New to class? Arrive a little early so our instructor can give you some pointers
  • Focus on FUN!! Don't worry about perfection-we've all been there
  • Lost in a move? Continue moving until you are able to re-join the class
  • It may take a few classes to catch on, don't give up

Equipment Needed

  • Gloves and hand wraps provided

Attire and What to Bring

  • Come to class dressed and ready to move your body
  • Comfortable, functional clothing made of breathable material to allow air flow
  • Proper gym shoes that fit comfortably.
  • Water bottle
  • Sweat towel (available at the Welcome Desk)