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Home » How to lose weight quickly » Punching your way to fitness one round at a time – KMTV – 3 News Now

Round by round, punch by punch, this 30 minute workout is making champions out of members.

"The atmosphere is super pumped up, you never leave disappointed and you always leave feeling like you got a killer nine round workout," said 9Round member Selena Banderas. "The trainers are awesome, they are always here and motivating you, to push you to be better, they just want to see you make progress."

And with most workouts it's a love, hate, love relationship.

"I can tell you the one I hate most, let's start with that. I hate the jump rope and the one I like the most is the free hanging bag. I can't do it very well but I really love it."

And there are some who have mastered the skill. All fitness levels are welcome.

Each of the nine rounds is three minutes, consisting of high intensity interval workouts.

"We try to make it as fun as possible, kickboxing themed may sound intimidating at first but about 90% of people who sign up have no experience kickboxing," said 9Round area director Chris Rush.

Just like live boxing, there is a bell between each round. The workouts are designed to get the heart rate going, burn fat, calories, tone you up and ultimately help you lose weight and inches

"You come in, do your 30 minutes and leave a sweaty mess," said Banderas.

"They do a great job with all of the cleaning so you feel safe. Come in, work out and leave looking like this, all sweaty," added 9Round member Gina Antonio.

Despite the sweat, the nine rounds of punching and jumping seems to be a knockout.

"You see a lot of progress in a short period of time. My endurance is better, the two and a half minutes go by so fast and learning new techniques every single day, I feel myself getting stronger every single day."

Although there is no actual sparring, you do get to work one on one with a trainer during a round or two.

"Nobody has time to spend an hour and a half in the gym everyday. Our philosophy is you are in and out in 30 minutes and you are burning 300 - 600 calories and you are doing a full body workout," Rush said.

After a good workout, you get to ring the bell.

There is a 9Round in Papillion and several other locations in Omaha. And your first workout is free.

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Punching your way to fitness one round at a time - KMTV - 3 News Now

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Home » How to lose weight quickly » Punching your way to fitness one round at a time – KMTV – 3 News Now