Read the word 'kickboxing' and what springs to mind? Two wild-eyed, shaven-headed blokes beating the living daylights out of each other in a ring? Some ludicrous late-night movie starring Jean-Claude Van Damme and a barrel-chested baddie called Drago or Kung? A class full of automatons grunting and slavishly throwing punch after punch? Whichever, it's a male domain, strictly for testosterone-fuelled martial-arts devotees, right? Wrong.

Kickboxing is actually one of the UK's fastest-growing forms of exercise, attracting large numbers of newcomers - male and female - thanks to its unrivalled benefits in terms of fitness, body-sculpting, self-confidence and overall wellbeing. Women are flocking to classes, in part because of its famous proponents such as Sarah Michelle Gellar of Buffy the Vampire fame, and popstars Pink and Kylie.

This martial art is also a fantastic antidote to the boredom and repetitiveness of step and spin classes or the endless, monotonous miles spent on a bike or treadmill. Not only will it get you in the best shape of your life, you'll feel great. and be learning one of the most effective forms of self-defence too.

PLAY HARD

Kobby Adu-Nti, 25, has been a Kickboxing instructor for six years. His organisation, KO Kickboxing (for details, call 020 8980 5338 or visit www.ko-kickboxing.co.uk), combines kickboxing (punches and kicks) with Thai boxing (added elbows and knees), and his class in north London attracts an even mix of men and women.

Kobby has no doubts about kickboxing's fitness benefits. 'It is an excellent form of exercise,' he says. 'You've got cardiovascular elements, but you're also building muscular strength by hitting pads and heavy bags. The fitness level you obtain is definitely higher than in most other sports.'

As well as achieving super lung capacity, you'll develop slimmer thighs and a flatter stomach. Research by the American Council on Exercise found that a 135lb (61kg) person would burn up to 450 calories in a 50-minute Kickboxing class. As Kobby's classes can last for two hours, you can see why the fat just melts away.

For women targeting those typically troublesome areas, the bum, turn and thighs, Kobby also reckons that kickboxing is hard to beat. 'Those high kicks really do help the butt!' he-says. 'But you're working every aspect of your body and strengthening your arms, legs and quads, as well as improving your all-round fitness.'

ADDICTIVE

For a woman's point of view, let's turn to Cassie DeWale, who teaches the class with Kobby. She started out with Kae Bo (like Tae Bo) but quickly switched to kickboxing and is now an ardent fan. 'The training is addictive,' she says. 'I started out doing one day a week, then two and now I train about four or live times.

'Kickboxing is the best cardio workout I know. Your body works in aerobic and anaerobic modes [aerobic for long-duration exercises, anaerobic for short bursts of energy] as you combine the best of boxing with explosive kicking techniques.'
If the idea of walking into a room full of lean, mean fighting machines is daunting, most classes are targeted at beginners, intermediates or advanced practitioners, so you can pick a class to suit your level. And, remember, even seasoned kickboxers had to start somewhere.

'When I started I did feel nervous,' says Cassie. I’d pictured walking into a class full of mean-looking people. But when I went along, half the people there were fairly new. It also helped that the instructor was female. Seeing her lead the class and teaching guys who were bigger and taller than her really inspired me.'

CLASS DIVISION

The average kickboxing class lasts from one to two hours, starting with a quick
warm-up, followed by stretching. The class then splits into beginners and more advanced students; beginners learn the basic kicks, punches and defence techniques, then practise on pads with a partner of equal size and experience. After a gruelling 30 minutes, it's fitness time, with crunches, push-ups, dips and some light weight-lifting. The class ends with a warm-down and stretch — then it's off for a much-needed shower and lie down.

Classes cost around £7, while most gyms offer memberships if you find yourself hooked. You won't need much equipment, as gloves and pads are often provided. Hand wraps (to prevent hand or wrist injuries) are a good idea and are available from any boxing or martial-arts shop for around £5. Wear baggy clothing (to allow a full range of movement when kicking) and remember that you will get hot - loose, knee-length shorts and a baggy vest are ideal.

SELF-DEFENCE

Kickboxing - as with any martial art - is about much more than just working out. It teaches you inner strength and self-discipline, as well as containing a strong spiritual element. More importantly, it shows you how to repel an attacker should you ever have to.

'You learn that strength isn't always that important -you can take out a guy much bigger than yourself,' says Kobby. 'If you are ever attacked you'll learn how to react - not being She-Ra or anything, but not appearing like a victim.'

So there you have it: for fat burning, fitness, self-esteem and protection, kickboxing is hard to beat. But if you’re still not convinced, we’ll let Cassie have the last word: ‘ If you are thinking about doing it, do it! It’s the best thing that’s ever happened to me. You’ll get to meet loads of people, make friends, build your confidence, feel fitter, look slimmer... In short, it will make you look and feel fantastic!

KICKBOXING DO'S AND DON'TS

DO:

Ask the instructor for his or her training and credentials

Visit a class and talk to the instructor before you start

Check whether there are other women in training or if there's a women-only class

Train within your limits, especially for the first few weeks, as that's when injuries are most likely to occur

Ensure you have a basic level of fitness and flexibility before starting - it's tough!

Stretch thoroughly before and after the class. This is crucial to prevent injury, but can be rushed by some instructors

DON'T

Wear weights or hold dumbbells when throwing punches. It will put unnecessary stress on your joints

Lock your joints when throwing kicks or punches

Over-extend kicks. Beginners should avoid high kicks until they get used to the routine and become more flexible

Give in to group pressure and exercise beyond fatigue