A solid cardio workout
Continuous movement to music keeps your heart rate up, which is a fun way to work on general fitness.
Independent guide · Malaysia
Punch. Kick. Sweat. Smile.
Curious about combat fitness classes? This is a friendly, no pressure guide for complete beginners in Malaysia. Learn what happens in class, what to wear and how to get started.
12+ years teaching combat classes
01 · The basics
What is a combat cardio class?
A combat cardio class is a group workout where you punch, kick, block and knee the air in time to loud, upbeat music. The moves come from martial arts and combat sports such as boxing, karate, kickboxing, Muay Thai and taekwondo, but you never hit anyone.
An instructor leads from the front and the whole room moves together, track by track. Each track focuses on a different set of moves, building up the energy before a cool down at the end.
You may see these classes on gym timetables under different names. One of the best known is BODYCOMBAT, a licensed programme from Les Mills that many gyms run. Other gyms create their own combat style classes. The format is similar: music, simple combinations and a lot of sweat.
JabQuick straight punch with the front hand
CrossPower punch with the back hand
HookCurved punch to the side
UppercutUpward punch from the hips
Front kickKnee up, push the foot forward
RoundhouseTurning kick from the side
02 · Why people love it
The benefits
Everyone's body responds differently, but here is what many regulars enjoy about combat classes.
Whole body movement
Punches, kicks and stance changes use your arms, legs, shoulders and core together.
Coordination and rhythm
Learning combinations to a beat can help with timing, balance and coordination over time.
Stress release
Many people find that throwing punches to loud music after work is a great way to clear the head.
A friendly crowd
Group classes come with built in motivation. Regulars often become friends, which makes it easier to keep showing up.
Beginner friendly
No partner, no equipment and no experience needed. You choose your own intensity every time.
This guide shares general information only and is not medical advice. If you have a health condition or injury, speak to a doctor before starting a new workout.
03 · Your first time
What to expect in your first class
- 1
Arrive a little early
Come about 10 minutes before the start. Check in at the front desk, fill your water bottle and find the studio.
- 2
Say hi to the instructor
Tell them it is your first class. A good instructor will keep an eye out for you and show the simpler options.
- 3
Pick a good spot
Stand somewhere you can see the instructor clearly. The middle or side of the room works well, so you can also follow the people around you.
- 4
Warm up together
Class starts with easy moves to warm up your body and learn the basic stance and guard.
- 5
Ride the tracks
Each song brings new combinations. The intensity rises and falls. Do the low option, slow down or pause whenever you need.
- 6
Cool down and stretch
The last track brings your heart rate down. Then grab your towel, drink some water and enjoy the buzz.
Beginner tip: do not worry about getting every move right. Focus on staying in your stance, breathing and having fun. The choreography gets easier after a few classes.
04 · Packing list
What to wear and bring
Keep it simple. You do not need anything special for your first class.
- Breathable workout clothes. A light top and shorts or leggings that let you move and kick freely.
- Supportive training shoes. Cross training or gym shoes with good grip and cushioning. Classes are usually done in shoes, not barefoot.
- A water bottle. You will sweat a lot, especially in Malaysian heat. Sip between tracks.
- A small towel. Handy for wiping sweat and keeping the floor dry.
- Hair tie and secure layers. Keep hair out of your face and avoid loose jewellery.
- Your gym pass or ID. Some gyms ask you to book a spot in advance, so check the app or front desk.
- No gloves needed. You are punching the air, so wraps, gloves and pads stay at home.
05 · Getting started
Where to train in Malaysia
Combat style group classes are offered at many gyms and studios across Malaysia. Timetables change often, so always check the latest schedule with the gym.
Your local gym
Many larger gyms run group classes as part of membership. Look on the timetable for combat, kickboxing or BODYCOMBAT classes and ask at the front desk about trial passes.
Independent studios
Smaller fitness studios sometimes run their own combat cardio sessions with smaller groups, which can feel less crowded for beginners.
Masterclasses and events
Special events and masterclasses are a fun way to try a high energy class with a big crowd. Follow instructors you like to hear about upcoming sessions.
Choosing a class as a beginner
- Pick a time you can keep coming back to every week.
- Ask whether the class suits beginners and whether the instructor shows lower options.
- Check if you need to book a spot online before you go.
- Try a couple of instructors. Everyone teaches with a different style and energy.
Featured instructor
06 · Featured instructor
Dr. Steven Goh
Les Mills Advanced Level BODYCOMBAT instructor · Subang Jaya, KL and Selangor
Dr. Steven Goh has taught BODYCOMBAT for over 12 years. Celebrity Fitness Mid Valley was his main club from 2013 to early 2026, and he also taught at Celebrity Fitness Sunway Pyramid, Main Place, SetiaWalk and Subang Parade, plus gyms such as Anytime Fitness and True Fitness. His classes were known for full studios of 40+ members.
He was a Reebok Malaysia Brand Ambassador from 2014 to 2018, presented BODYCOMBAT new release launches from 2014 to 2018, and has appeared on Astro AWANI. Several of his long term students went on to become certified instructors themselves.
- Advanced LevelLes Mills certification, formerly AIM 2 (Oct 2023)
- 12+ yearsteaching combat classes
- 3 languagesEnglish, Mandarin and Bahasa Malaysia
- CPRcertified
Classes and availability
In early 2026 Steven moved from regular weekly gym classes to masterclasses, events and private sessions. He is available for gym classes, masterclasses, corporate wellness days and private groups in Kuala Lumpur, Selangor and elsewhere in Malaysia. For current dates and bookings, see his profile.
The assessment form is a Team Teach assessment tool for instructors in training.
07 · Questions
Beginner FAQs
Do I need any martial arts experience?
No. Combat cardio classes are designed for regular gym members. Every move is taught to music, and instructors usually show a simpler option for beginners. Nobody expects you to know a jab from a hook on day one.
Is there any contact or sparring?
No. You punch and kick the air, not a person or a bag. There is no partner work in a typical combat cardio class, so you can focus on your own pace.
How fit do I need to be to start?
You do not need to be fit already. Go at your own pace, take the lower intensity option and rest when you need to. If you have a medical condition, an injury or you are pregnant, check with your doctor before starting a new exercise programme.
How long is a class?
It depends on the gym. Many classes run between 30 and 60 minutes, including a warm up and a cool down. Check the timetable at your gym.
Do I need gloves or other equipment?
No equipment is needed. Bring comfortable workout clothes, supportive training shoes, a water bottle and a small towel.
What is the difference between combat cardio and BODYCOMBAT?
Combat cardio is the general name for martial arts inspired group workouts set to music. BODYCOMBAT is a specific licensed programme by Les Mills that many gyms run. Some gyms also offer their own combat classes under other names.
How often should a beginner go?
Start with one or two classes a week and see how your body feels. Rest days matter, especially in the first few weeks.
Where can I find a class in Malaysia?
Many gyms and studios in Malaysia run combat style group classes. Ask at your local gym for the current timetable, or look at the featured instructor on this page for masterclasses, events and private sessions in KL and Selangor.
Ready for your first round?
Find a class near you, stand where you can see, and go at your own pace. You will be surprised how fast it clicks.
Meet the featured instructor