Cardio Kickboxing

Achieve Your Goals With Fun, Alternative Workouts

What is Cardio Kickboxing?

Cardio Kickboxing is a group fitness class that fuses martials arts with intense, fast-paced cardio workouts! These classes are designed to challenge beginner to expert athletes alike.

Class Features

  • CategoryFitness
  • Duration1 Hour
  • Students                                25+
  • ShiftMorning/ Evening

How does Cardio KB benefit me?

You can expect every class at Independent MMA & Fitness of McDonough to hold all students accountable and to assist in any way possible to achieve their fitness goals. We do this by creating an inviting, friendly environment where all are welcome to workout, free of judgement. Join our Cardio Kickboxing class and feel how great crushing your goals with like minded people feels!

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What do I do in Cardio Kickboxing?


Each class at our gym always starts with some kind of warm-up. For Cardio Kickboxing, students will typically start with stretches, body weight squats, push ups, and a quick jog to get your heart rate up. Jump Ropes are often used too.


The bulk of class is doing HIIT (High Intensity Interval Training) using the Heavy Bags and some kind of calisthenic exercise. A popular routine would be throwing a punch/ kick combo, then burpee/ push-up/ squat/ etc.


The end of every class is slow paced and designed to cool you down from a intense workout. Lots of times students will form a circle with yoga mats and do about 10 minutes of stretching, breathing, and even some light talk.

Kettle Bells, Resistance Bands, HIIT Training, Heavy Bag Workouts, And More!

Learn Actual Kickboxing Technique While You Get In The Best Shape Of Your Life!

Bring Your Family! We Offer Kids Classes During Cardio Classes To Make It Easy For You!

Class Schedule


9:00 am

6:00 pm


9:00 am


9:00 am

6:00 pm


9:00 am


9:00 am


10:00 am



With Classes Every Day, Morning And Evening, You Just Can’t Miss Us! Sign Up For A Free Trial And Start Building A Healthier Lifestyle!

Independent MMA & Fitness of McDonough Athletic Program Students

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Train with the best experts in martial arts or personal training. Your results will speak for themselves. Try our version of Cross Fit or join Team Independent's Martial Arts classes! 

I was looking for a new workout and happened to see the post for the 6 week challenge soI made an apt to talk with Manny. After talking with him I was confident that the gym, meal plan, workout and coaches would help me hit my first goal of losing 20 lbs and getting more physically fit. Well 6 weeks later I lost 25 lbs and feel great! All of the coaches (Chris, Kim, Jeremy, Chad & Lynn) are awesome. They are always being supportive and push you past your comfort zone without making you feel intimidated. The challenge people are on an app so everyone can share success stories and support for one another. The meal plan at first was confusing but after that worked great. I love this gym and look forward to working out there so much I officially joined! Its great to be part of the Independent Family!

Dawn DePetris

Fitness Student

I decided to take the 6 week challenge at independent. The coaches who run the cardio boxing/kickboxing classes are experienced and show you all the techniques. Everyone in the gym is friendly and positive. There are also people in all stages of expertise, so I felt very comfortable being a beginner. At the end of the six weeks, I had lost 27Lbs and best of all had fun throughout the whole process.

Alex Inda

Fitness Student

This place is amazing! I started here a year ago wanting to just hit a bag for stress relief and instead was surprised with a group of trainers who genuinely cares about the health of people who come through the door. These guys are amazing trainers from anything fitness/weight loss and meal prep advise up to advanced MMA. Could legit live here but my husband would miss me 🤣

Rachel Tarver

Fitness Student

235 McDonough Pkwy,

McDonough, GA 30253

(678) 432-9005

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Whether it’s Martial Arts, Cardio Kickboxing, or weight lifting, we have something for you! Sign up using the form below!


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Your Instructor

Alex Baba

Alex Baba

Cardio Kickboxing Coach

Jeremy Poole

Jeremy Poole

Cardio Kickboxing Coach

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I’ve never liked working out this much! Not only are the workouts fierce! But the staff is amazing. Chad, Chris, Manny, Kim and Jeremy (and all the rest) make you feel like part of the “Independent” family as soon as you walk in the door. I initially signed up for their 6 week weight loss challenge but ended up becoming a member because I just can’t get enough!

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Amanda Ramsey

Fitness Student

When I first started coming here 3 years ago it was for mental clarity and the ability to sleep better at night. I got all of that. No one judges you and even if you fall short the coaches help you bounce back on track. The cardio boxing classes have helped me in my journey in losing weight and droping 8 sizes.

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Gigton jackson Staple

Fitness Student

Independent gym is my favorite place to be, it’s my safe place. It’s legit and all the trainers are professional. I started off with cardio kickboxing/boxing and man has it changed my mental health. I recommend Coach Bolo and Coach Baba! Both are great trainers. The Athletics program is also incredibly professional and intense, I love that class. I recommend Coach Jeremy but I hear all the trainers are great! Most of the staff I’ve met is friendly and helpful, so the customer service is good in my book.

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Tania Zavala

Fitness Student