- By Caroline Callahan Janson

Did you know you can burn upwards of 500 calories an hour in a kickboxing class? That’s the equivalent of running five miles—except to say that running five miles won’t sculpt your shoulders, biceps, triceps, lats, abs, and thighs. The other upside to kickboxing is its fat-burning powers: you get an aerobic and anaerobic workout and, in a more general sense, an enormous release of tension and stress as nerves loosen and anger dissipates with each kick and hit of the heavyweight bag before you. (It’s no wonder kickboxing is on the rise in NYC!) Kickboxers report feeling leaner, stronger, more energized than they’ve felt with other workouts. 

Owner: Michelle Berks

Classes Offered: All adult classes are 50 minutes: Kickboxing, boxing, Hardstyle Kettle Bell, TRX, Kettlebell Fusion, Kickbox MMA (Mixed Martial Arts) Fusion. And boxing for kids! 

What Makes It Such an Effective Workout? "Jab. Cross. Jab. Hook. Kick! "These addictive commands are the type you’ll hear in a Kickbox Haus boxing class. If they sound like a foreign tongue, don’t sweat it. The teachers here move quickly but the small class ratio allows them the chance to guide you through the quick punches and kicks until you’re nailing uppercuts and rocking roundhouse kicks. This is a full body workout, engaging your hips (for turns), your calves (for pivots), your core (for everything), and your arms (of course). As an added perk? Kickboxing doesn’t just obliterate fat—its tactics are used in self-defense lessons across the country. 

Know Before You Go: Kickbox Haus is spartan: a few punching bags, some tires, a bunch of kettlebells and some weights. Kickbox Haus does sell small bottles of water, but you may want to bring your own if you don't want to pay $2 a pop. But what you lack in amenities you’ll trade for intensity, as this small venue packs a lot of punch. Also note that all cancellations must be made 24 hours in advance. 

Advice For First­-Timers: You don’t box other people! You’ll be boxing against a bag. Bring gloves, and wraps if you prefer to wear them. (If you don’t know what wraps are don’t worry about it.) It’s kinda like that eighties tune by Paula Abdul, "Straight Up." And you may just love it forever. 

Don’t Miss: Joseph