What to Expect at Your First Kickboxing Class: A Beginner's Guide

First of all: You Don't Need Any Kickboxing Experience.

If you've ever watched a kickboxing class and thought, "There is absolutely no way my arms and legs are going to do that at the same time," you're not alone. A first class isn't a test of whether you already know how to punch, kick, or move like a fighter. A good beginner-friendly class will teach you the fundamentals as you go. You don't need to know a jab from a roundhouse before walking through the door. Your instructor will break down the movements, demonstrate proper form, and give you plenty of opportunities to practice.

Hit House has been open in Nolita, NYC since 2018 and here are answers to some of the questions we have been asked. (Don't worry, we'll be concise, this isn't a 2,500-word encyclopedia of kickboxing. Just what to expect at your first kickboxing class at Hit House!)

Olympic boxer and first Hit House instructor, Jennifer Dugwen Chieng, hugging Bishop

What It's Like to Hit the Bag:

Once you've learned the basics, it's time to put them into practice on the heavy bag. Your instructor will guide you through different combinations, calling out punches, kicks, knees, and other techniques as you work through timed rounds. Don't worry if you don't catch every combination right away (that's completely normal). Focus on the movements you know, listen for the next cue, and remember that coordination comes with practice.

At Hit House, you'll work with our patented Bishop heavy bag, which is designed to absorb your strikes without the hard swing-back of a traditional heavy bag. That means you can focus on your technique, movement, and power without worrying about the bag coming back at you. And while you'll definitely work up a sweat, your first class isn't about hitting as hard as possible. It's about learning how to move, getting comfortable with the fundamentals, and having a good time while you do it.

the Bishop Bag

Will There Be Sparring? (Will I get hit???)

Beginners are secretly terrified to ask this question.

To be very clear: A beginner kickboxing fitness class isn't a fight.

Hit House is not a traditional Muay Thai gym.* Our goal is to make the sport of Muay Thai accessible to those of all skill and fitness levels. We do not offer pad work classes, partner work classes or sparring. We are happy to suggest friends at traditional gyms if that's what you are looking for! If you're interested in pad work, consider a private lesson with one of our traditionally trained instructors.

*what's the first class at a traditional Muay Thai gym like? We will work on that article next!

Muay Thai Pad Work, featuring instructor Chrissy Albanese

What If I'm Not Coordinated?

Kickboxing involves a lot of new movements, and it's completely normal to feel a little awkward at first. The good news? Coordination is a skill, not something you need to walk in with. Your instructor will break down each movement and combination, and with repetition, you'll start to feel more comfortable and confident. Don't worry about getting every move perfect on your first try: just keep moving, listen to your instructor, and have some fun with it.

What If I'm Out of Shape?

You don't need to get in shape before you start kickboxing. (That's one of the reasons you're taking the class in the first place!) Kickboxing is a full-body workout that can challenge your cardiovascular fitness, strength, endurance, and coordination, but you don't have to go all-out from the start. Work at an intensity that feels right for you, take a break when you need one, and build from there. Every class is an opportunity to get a little stronger, a little more comfortable, and a little more confident. You might surprise yourself with what you can do.

How Hard Should You Go?

You do not need to go 100% from the first punch. The beauty of bag work is that you can go at your own pace and you're not paired with someone of a different skill set.

• Focus on technique before power*

• It's okay to modify

• Take a break if you need one

• You don't need to keep up with the person next to you

• The instructor can help you adjust as needed

*our bag is actually designed for this, you can throw with power with less chance of injury or bruising (so let loose)!

What You'll Feel During and After Class

During class:

• Increased heart rate (since it's 45 minutes of bag work, there's the opportunity for a lot of cardio)

• Sweaty

• Focused

• Maybe a little confused during the first combination 😂

After:

• Energized

• Accomplished

• Muscles you forgot existed may make themselves known

Also, being tired doesn't mean you had a "better" workout: good technique and consistent effort matter more.

That post-workout euphoria

TL;DR: Here are quick answers to our FAQ!

First Kickboxing Class FAQ:

• What should I wear to my first kickboxing class?

  • Athletic clothing you can comfortably move/sweat in

  • Shorts/leggings, sports bra, T-shirt/tank, whatever you feel comfortable in!

  • Kickboxing at Hit House (and Muay Thai in general) is barefoot

  • No sneakers needed for class

  • Socks are okay to wear if you prefer, but don't wear pilates grippy socks

  • you don't need a special Muay Thai outfit... but Muay Thai fashion is super fun, so you might want Thai shorts soon anyways (check out Hi Five Combat Creative!)

Hit House lovers and fighters making Hi Five Combat Creative Muay Thai shorts look REAL cute!

• Do I need gloves for kickboxing?

  • Yes! Because the striking bag is different at Hit House, we use different gloves. If you have traditional boxing gloves (the lighter the better), you may use those. You can also use quick wraps, hand wraps or MMA gloves. Our custom gloves look like this. Looking for something more traditional? Check out local fight supply store Superare.

• How early should I arrive for my first Hit House class?

  • Arrive 10-15 minutes prior to class. Check in at the front desk. They'll assign you a Bishop bag for class and set you up with gloves if you need to rent. We have areas for you to change, digital lockers (no need to bring a lock) for you to stash your stuff during class and cubbies for your shoes. We have a chilled refill water station, so bring your reusable bottle. We sell water bottles and energy drinks in studio. We have sweat towels, shower towels, products, hair dryers - all the post-workout amenities you might need.

• Can I do kickboxing if I've never done martial arts? YES!

• What should I eat before kickboxing?

  • UCLA Health says, "Eat a light snack rich in fast-digesting carbohydrates and a little protein 45 to 90 minutes before your workout." Some examples of good options would be a banana with peanut butter or a small bowl of oatmeal or yogurt with fruit. "Avoid heavy fats and high-fiber foods that cause stomach cramps during intense cardio."

• How often should a beginner do kickboxing?

  • The ideal frequency for kickboxing is 2 to 3 classes per week. "This schedule allows your muscles, joints, and nervous system enough time to recover while providing enough repetition to build proper form and cardio." But: whatever works for your schedule works!

• What muscles does kickboxing work?

  • Muay Thai is a full body workout, so: everything!

Your first kickboxing class isn't about looking like you know what you're doing. It's about learning something new, getting your body moving, and realizing that maybe this isn't as intimidating as you thought.

Ready to try it? Book your first class at Hit House.

Any questions we missed? Happy to answer. E-mail us at info@hithouse.com.