If the cardio machines at the gym are starting to make gym trips a huge drag and you want to switch it up, cardio kickboxing is for you. This fun and upbeat class is over before you know it, leaving you dripping sweat and feeling stronger. Kickboxing is a great cardio workout for classy co-eds because in addition to burning tons of calories, it teaches self-defense moves. The other bonus of kickboxing is that it requires virtually no equipment (unless you want to invest in some gloves), so you can do it anywhere! The following basic moves are all you need to know in order to kickbox.

Basic punches

Jab: A quick punch that is thrown at the face. With your hand in a fist, punch forward at the height of your nose and quickly withdraw.

Hook: A punch aimed at the opponent’s head. To do this move, hold your arm near your forehead at a 90-degree angle and punch.

Upper cut: A punch that targets the opponent’s chin. Keeping your elbow bent, start at the midline of your body and punch upward.

Cross: As the name suggests, this punch is thrown to the opposite side of the body. This move is similar to a jab, but instead of aiming forward, punch to the opposite side.

Basic kicks

Front-kick: Face forward in a defense position and lift your knee up so that it is perpendicular with your hip. Then, keeping your foot flexed, straighten your knee to kick forward.

Side-kick: With your hands up for defense, lift your knee up toward your left shoulder and kick. Again, remember to keep your foot flexed.

Roundhouse-kick: This is similar to a front kick but it’s done in a circular motion. Don’t forget to bend your knee before kicking.

After you’ve mastered these basic moves you’ll be ready to move on to combos, which are just that, combinations of these basic kicks and punches, for a full-body workout that will not only tone your bod, but leave you with some strong self-defense skills!