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Few things in life are guaranteed, but if you take Mary Ellen Coffey's kickboxing boot camp class, you will sweat.

Because she incorporates martial arts into her program, Coffey's kickboxing class isn't like many others.

A third-degree black belt, the Long Island, N.Y., native combines the skills of tae kwon do and boxing, and participants each use a freestanding heavy bag.

"I focus on teaching proper form and kicking," said Coffey, whose students execute the main kicks in tae kwon do: front, side, roundhouse and spin. "Tae kwon do is 80 percent kicking and 20 percent hand techniques."

Last Tuesday was the first day of class after a five-month break at Power and Physique Systems, 4400 E. Broadway.

Six of the seven participants were regulars and had been awaiting Coffey's return. They shared the easy camaraderie of people who are accustomed to working out together.

Coffey's hour-long class takes place at 11 a.m. Tuesdays and Thursdays. If demand is high, evening classes may be added.

Non-members of the gym pay $10 a class or $80 for a 10-class package. Coffey, 49, limits classes to 12.

"She's in demand, and she's very motivating and enthusiastic," said John Peña, who owns Power and Physique Systems with Rebecca Lancaster, 47. "When you have an instructor like that, it gives everybody a nice even flow where things become a lot more enjoyable."

Besides being a group fitness instructor, Coffey is a certified personal trainer and is working toward being a mat Pilates instructor.

Peña, 35, opened the gym, located downstairs in the Bank of Tucson building, in October 2006. His wife, Elia Peña, takes Coffey's class.

"It's a total workout," said the 33-year-old. "I've taken other kickboxing classes with my girlfriends and it was like a joke.

"It's intense — we were all sweating. Yesterday, I was exhausted. Today I woke up and I'm sore, probably from the high kicks."

When Elia Peña first started the class about a year ago, she quickly noticed results.

"I felt more energized. I feel great. I'm happy. It's also a stress reliever. Like she says, 'Let it out on the bag.'

"We've all noticed we're much stronger, leaner, more fit. You can totally tell on your thighs."

Another regular was Christian Zulueta, 29, who has lost about 55 pounds since December 2006.

"I saw a picture of myself at a Christmas party and I said, 'Who's that fat guy?' and it was me," said the contractor with the Department of Defense.

He credits Coffey's class, another circuit-training class and diet for his success.

"I had reached a plateau at 175 (pounds)," said Zulueta, who grew up learning kung fu and karate. "When I started up (Coffey's) class, it helped me get through that."

At his heaviest, the 5-foot, 8-inch Zulueta weighed 210 pounds. He's now a trim 161.

"She takes time to work with new people to make sure they don't injure themselves," Zulueta said of Coffey. "All levels can get something out of the class. But I guess the downfall is that people can slack if they felt so inclined."

Troy Beeman, 39, was a first-timer. The mechanic with the Air National Guard joined Power and Physique about four months ago and plans to add Coffey's class to his regimen of multiple cardio classes a week.

"I've taken a boxing class before, but a lot of those moves were difficult for me. I think in a few more classes, I should be pretty good at it," Beeman said. "I was soaked by the end of the class."

There are other benefits, too.

"Women love the class because they learn how to punch," Coffey said. "It's so much fun."

Everyone works at their own intensity, and Coffey said participants can burn up to 800 calories per session.

There's no choreography like many group classes. Coffey alternates exercises with bag training and the BOSU Balance Trainer, a tool that helps with balance and works the core.

After the warm-up and kicking and punching drills, participants move from station to station. Each class ends with stretching.

"I'm not going to say it's a self-defense class," Coffey said. "But if you punch enough and kick enough, you get good at it. Once in a while I'll throw in some self-defense moves."

Coffey keeps the class interval-based, with three to four minutes of high intensity and one minute for recovery.

"You're getting really good cardio and you're also learning martial arts," Coffey said. "You'll be feeling muscles you've never felt."

Coffey wasn't always a lithe, graceful athlete. The mother of four kids had put on an extra 45 pounds years ago, so she started exercising when her now 18-year-old was 6 months old.

"I fell in love with fitness and I made it my job," she said.