Most adults who walk into a Taekwondo class for the first time say the same thing afterwards: "I had no idea it was such a workout." They expected a calm, ceremonial martial art. What they got was 60 minutes of high-intensity movement, laughter, sweat, and the satisfaction of learning something genuinely useful.
If you are looking for a fitness routine in Auckland that you will actually stick with — this is it. Here is everything you need to know about adult Taekwondo for fitness, including what to expect, what you will gain, and why it works when the gym does not.
How Many Calories Does Taekwondo Burn?
A 60-minute Taekwondo class burns between 400 and 700 calories, depending on your weight and the intensity of the session. Here is how it compares:
Unlike treadmill running or isolated weight training, Taekwondo achieves this calorie burn while simultaneously improving technique, coordination, and mental sharpness. The variety also means you are far less likely to drop out.
What Physical Qualities Does Adult Taekwondo Develop?
A well-structured Taekwondo programme does not specialise. It develops everything at once:
Cardiovascular Fitness
Continuous movement, pad rounds, and sparring drills keep your heart rate in the zone of maximum aerobic benefit. You will notice your resting heart rate drop within weeks.
Core Strength
Every kick, turn, and block is powered by your core. Taekwondo builds functional, athletic core strength — not just aesthetically but for posture and injury prevention.
Flexibility & Mobility
Our warm-ups and cool-downs are built around mobility work. High kicks demand hip flexor flexibility. You will gain range of motion that carries over into everyday life.
Balance & Coordination
Single-leg techniques train proprioception and balance in ways that gym machines simply cannot replicate. This becomes increasingly valuable as we age.
Stress Relief
There is a unique mental effect to training with purpose. The focus required for technique work forces your mind off work, relationships, and daily pressure. Students consistently report lower stress levels.
Self-Defence Capability
You will learn real, tested striking and distance management skills. The goal is not to start fights — it is to never be caught unprepared in the rare situation where self-defence is needed.
Complete Beginners Are Welcome (And Common)
Many of our adult students joined Superior Taekwondo with zero martial arts experience. Some had not done structured exercise in years. That is not a problem — it is exactly who we are built for.
We start every beginner at White Belt. Your first months focus on fundamental techniques, basic patterns (Poomsae), and building fitness at a pace that suits your body. We do not throw you into sparring on day one. We build you up properly.
By the time you reach your first grading, you will not just have a new belt colour — you will notice that you move differently, hold yourself differently, and think differently. That transformation is why people stay.
Why Train With an Olympian?
There are other Taekwondo clubs in Auckland. Very few are led by someone who has competed at the Olympic Games. At Superior Taekwondo, your instructor — Andrea Kilday — is a 2016 Rio Olympian, Oceania Gold Medallist, and 3rd Dan Black Belt — Lv 2 Cert WT Coach.
That matters because Olympic-level athletes understand the body in ways that recreational coaches simply do not. They know how to correct technique without injury, how to build training intensity sustainably, and how to push students beyond what they think they are capable of.
You do not need to be pursuing the Olympics. You just benefit from being coached by someone who was.
"I joined to lose weight. I stayed because of the community and because for the first time in years, I actually look forward to working out." — Superior Taekwondo adult student
Practical Details for Adult Students
When do classes run?
Monday, Wednesday, and Friday evenings (5:30pm–8:00pm) plus Saturday mornings (9:00am–12:00pm) across Helensville, Kaukapakapa, and Waimauku.
What do I wear?
Comfortable workout clothes for your first class. After joining, you will get a Dobok (Taekwondo uniform). We train barefoot — no special shoes needed.
What does it cost?
We offer weekly and term-based pricing with family discounts. See our full pricing page for details.
Do I need any equipment?
Not to start. We provide the loaner gear you need for your trial. Once you join, you will acquire protective equipment progressively as you advance.
Your First Class Is Free
No commitment. No pressure. Come and experience one class at any of our three North West Auckland locations. We will do the rest.