Increased Cardiovascular Performance
Lose Weight and Burn Fat
Stronger Joints and Ligaments
Increased Muscle Strength & Tone
The calves and the tibialis anterior (the muscle on the front of your shin) also get a great workout, the tibialis anterior as you pull your toes back which is used for all pushing kicks, and the calf muscles as you push off the ball of your foot which is essential for keeping you light on your feet and for fast, effective footwork.