Burn 1,000 calories with a workout that’ll leave you gasping for air and begging for mercy.

What it is: A fat burning, muscle building workout that blends striking with interval training. You’ll punch with jabs, crosses, hooks, uppercuts, and perform front kicks and roundhouse kicks. Students are expected to be exhausted afterwards. The average guy will burn between 800 and 1,200 calories in a one hour class. And his metabolism will be 10% to 15% higher for the next eighteen hours.

Your first class: Wear loose fitting workout clothing and make sure you have the right sneakers. Since, you’ll be moving from side to side, cross trainers are the best. Also, bring a towel and a jump rope. You’ll warm up with a few minutes of light calisthenics, do some stretching and bodyweight exercises, then progress right into the kickboxing. You’ll switch from a high intensity exercise to a low intensity exercise, similar to sprinting.

Try this at home: Improve your jab. Start with your feet shoulder-width apart and knees slightly bent. Bring your weaker hand up near your ear, like you’re talking on an old telephone, and keep your other hand by your chin. Rotate your body slightly and bring that side’s leg straight back about 18 inches. Step forward and touch the floor with the ball of your foot as you finish the punch. The key is to push off the rear foot, because that’s where the power is. Throw a jab every second for 30 seconds and then take a 30 second break. Do six rounds of this. Inhale as you pull back and exhale as you punch. And make sure to keep your abs tight.