The resistance from hitting a hanging heavy bag burns more calories and tones your muscles up faster than if you were just punching and kicking the air. We keep the punches and kicks basic to focus on the fitness aspect of the workout rather than the martial art itself. Since the class is for beginners and advanced members, it is geared for each member to go at your own pace and build up your pace each class. Unlike the fitness kickboxing classes offered at other gyms where all you hit is air, CKO uses REAL HEAVY BAGS to give you REAL RESULTS. Hitting the heavy bag improves your muscle tone and your cardio endurance, not to mention in 1 hour it burns up to 800-1000 calories - nothing else comes close. Its alot of fun n is one of the best workouts there is