i got back into kickboxing 2 weeks ago...i do it mon-thurs 2 hrs a day...and fri. and sat. 2 hrs a day if im in town...ive lost 8 pounds in two weeks and toned up a lot in my opinion in such short time...its been awesome...its me and a friend full contact...we basically just beat the hell out of each other for 2 hours...its a great workout...