How to Kickstart Your Fitness Journey With Kickboxing
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If you’re getting into fitness to get stronger, for self-defense purposes, or just for fun, kickboxing is a great place to start. The combat sport combines elements of cardiovascular exercise, resistance training, and flexibility, presenting a well-rounded approach to fitness.
Kickboxing would also cater to experienced gymgoers and even fighters who are looking for a new fitness adventure. It is a great way to challenge yourself to something new, even though you’re already on your fitness journey. Continue reading to learn how the sport works and how you can integrate it into your daily life.
What is Kickboxing?
Kickboxing is a hybrid martial art and combat sport – it combines traditional boxing techniques with kicks obtained from various martial arts disciplines. The sport originated in the 1960s and evolved through influences from karate, Muay Thai, and Western boxing. Since then, it has grown into a popular and well-respected martial art worldwide.
Many kickboxing styles and kickboxing sports variations exist today, each with its own set of kickboxing rules that govern competitive matches and training sessions. Nonetheless, organizations like the World Kickboxing Association promote standardized kickboxing rules to ensure safe and competitive training across the globe.
What Are the Benefits of Kickboxing?
Kickboxing offers many benefits that can improve your overall well-being. Here are some of them:
Enhanced Cardiovascular Health
Engaging in kickboxing training results in a cardiovascular workout that can significantly boost heart health. Practicing for the sport involves a fast-paced routine, high-intensity interval training (HIIT) elements, and continuous movement.
This sustained effort strengthens your heart, improves blood circulation, and increases lung capacity. Cardiovascular exercise also helps you burn calories, supporting weight loss and overall physical fitness.
Improved Strength and Coordination
Kickboxing isn’t just about high-intensity cardio; it also involves strength training and muscular endurance elements. The repetitive striking movements develop upper body strength, particularly in the arms, shoulders, and chest, while kicks make the legs stronger.
Additionally, regular practice improves hand-eye coordination and balance, making everyday movements more efficient. Also, the discipline required in mastering punching techniques and executing precise kicks builds mental focus and enhances overall coordination.
Stress Relief and Increased Confidence
Beyond the physical benefits, kickboxing is a powerful outlet for mental stress. Punching and kicking into a bag or sparring with a partner can serve as a cathartic release, helping to reduce stress and anxiety. Engaging in kickboxing also encourages mindfulness by helping to shift focus away from daily stressors. This combination of physical exertion and mental focus leaves you feeling empowered both inside and outside the gym.
What Equipment Do You Need to Kickbox?
Before stepping into a boxing ring or joining a kickboxing class, it’s expedient to equip yourself with the proper gear. Here are the key pieces of equipment that every beginner should consider buying:
Boxing Gloves: Essential for protecting your hands during punches and sparring sessions, boxing gloves (affiliate link) come in various weights and sizes. They are important whether you’re practicing at home or in a gym setting.
Hand Wraps: To provide additional support and prevent injuries, hand wraps (affiliate link) are worn beneath boxing gloves to secure your wrist joints and knuckles.
Mouthguard: A mouthguard (affiliate link) is a basic yet crucial piece of safety equipment for the teeth, tongue, lips, and jaw, especially when engaging in sparring or class drills.
Protective Headgear: Those who plan to spar should use headgear (affiliate link) to reduce the risk of injuries.
Kickboxing Shorts or Athletic Wear: Clothing that allows you to move flexibly in kickboxing is essential for a comfortable workout.
Heavy Bag and Accessories: If you’re training at home, a heavy bag (affiliate link) is a great investment. Other accessories, such as a speed bag (affiliate link), double-end bag, and even a boxing ring setup (if space and budget allow), can enhance your training environment.
Supportive Footwear: Depending on whether you’re training in a gym or on the go, proper athletic shoes (affiliate link) can help prevent slips and support your feet during fast, dynamic movements.
Fundamental Kickboxing Moves
Mastering the basics is key to any martial art. Here are some fundamental moves with descriptions to get you started:
Jab: The jab is a quick, straight punch delivered with the lead hand. It’s used to measure distance, set up combinations, and disrupt your opponent’s rhythm. In kickboxing training, mastering the jab helps establish a solid foundation in punching techniques.
Cross: The cross is a powerful punch thrown with your rear hand. Typically delivered after a jab, this punch adds force and precision to your combination. This move requires proper weight transfer and balance, and kickboxing beginners must master it to make progress.
Hook: A hook is a circular punch aimed at the side of the opponent’s head or body. It requires excellent hip rotation and timing to deliver maximum impact. The hook is especially effective in close-quarters combat and is a favorite move among many Muay Thai fighters.
Roundhouse Kick: This kick involves swinging your leg in an arc toward your target, engaging the hips, core, and legs. The roundhouse kick is a versatile move used to target an opponent’s midsection, legs, or head. Its fluid motion shows the blend of martial arts and athleticism found in kickboxing sports.
Front Kick: A front kick is delivered straight forward, typically targeting the opponent’s midsection or face. It helps you with maintaining distance and countering aggressive advances. Consistency in practicing the front kick builds balance and core strength.
Knee Strike: Common in many kickboxing styles, the knee strike is executed by driving your knee upward into your opponent’s body. This move is particularly effective in close combat and is widely used in cardio kickboxing routines for its explosive power.
Kickboxing Classes vs. At Home
Choosing between joining a kickboxing class or training at home depends largely on your personal goals, available equipment, and preferred learning environment. Both options have their pros and cons, and we’ve laid out everything you need to consider below:
Kickboxing Classes
Advantages
Structured Environment: Classes are led by experienced instructors who provide immediate feedback on your form and technique.
Community Support: Training alongside others creates a motivating and supportive environment, which can be especially beneficial if you’re new to this martial art.
Varied Workouts: Classes often include a mix of warm-ups, technique drills, bag work, and sparring. Hence, the workout is comprehensive, covering strength, cardio, and flexibility.
Professional Guidance: Whether it’s learning proper punching techniques or adhering to kickboxing rules during sparring, instructors can tailor sessions to your skill level and fitness goals.
Disadvantages
Fixed Schedule: Classes run on a fixed timetable, which may not suit everyone’s schedule.
Cost: Group classes and memberships might be more expensive compared to home workouts.
At-Home Training
Advantages
Flexibility: Train whenever you want without being tied to a class schedule.
Privacy: Practice your moves and perfect your form in the comfort of your own space.
Cost-Effective: Investing in essential equipment like boxing gloves, a heavy bag, and wraps can be a one-time expense with long-term benefits.
Disadvantages
Lack of Professional Feedback: Without an instructor’s guidance, it might be challenging to correct mistakes in your form or technique.
Limited Equipment: Depending on your space and budget, you might not have access to all the tools available in a gym setting.
Motivation: Some people find it harder to stay motivated and disciplined without the structure and community of a class.
Looking at these advantages and disadvantages, you can decide which option is better for you: learning at home or joining a class. Whether you choose a kickboxing class or at-home training, both options can effectively improve your physical fitness and combat skills if you are consistent and dedicated.
A Week of Kickboxing Workouts
To help you plan a balanced routine, here’s an outline for a week of kickboxing workouts that blends skill training, cardio, and rest days.
Monday – Technique and Strength Training:
Warm-Up: 10 minutes of dynamic stretching and jump rope.
Drills: Jab, cross, hook, and upper body combinations (3 rounds of shadowboxing).
Strength Circuit: Push-ups, squats, and core exercises (3 sets).
Cool-Down: Light stretching.
Tuesday – Cardio Kickboxing:
Warm-Up: 5 minutes of light jogging or jump rope.
Main Workout: 30 minutes of HIIT incorporating punching techniques and rapid-fire kicks.
Focus: Maintaining a high heart rate and building endurance.
Cool-Down: Deep breathing and full-body stretches.
Wednesday – Kickboxing Technique and Footwork:
Warm-Up: 10 minutes of dynamic stretching focusing on legs and hips.
Drills: Emphasis on footwork, pivoting, and defensive movements.
Practice: Combinations that mix punches with front kicks and roundhouse kicks.
Cool-Down: Gentle stretching focusing on lower body flexibility.
Thursday – Mixed Martial Arts Circuit:
Warm-Up: 5 minutes of shadowboxing.
Circuit: Alternate between bag work and bodyweight exercises such as burpees and planks (4 rounds of 3 minutes each).
Focus: Integrating combat sports fundamentals with explosive power.
Cool-Down: Stretching and relaxation techniques.
Friday – Sparring and Technique Refinement (or Cardio Focus):
Warm-Up: 10 minutes of jump rope.
Main Session: Light sparring or partner drills to practice safe engagement (if available); otherwise, perform a bag workout with a focus on punching techniques and accuracy.
Technique Drills: Emphasize proper form and adhering to kickboxing rules
Cool-Down: Full-body stretch and mindfulness meditation.
Saturday – Rest and Recovery:
Light activity: Consider yoga, walking, or a gentle cardio session to keep muscles active.
Focus on recovery: Hydration, proper nutrition, and adequate sleep.
Sunday – Endurance and Flexibility:
Warm-Up: 10 minutes of light cardio
Endurance Workout: A long session of moderate-intensity cardio kickboxing, integrating continuous combinations over 30-45 minutes
Flexibility Training: Dedicated time for deep stretching and mobility exercises.
Cool-Down: Relaxation techniques to prepare for the coming week
Frequently Asked Questions
What will kickboxing do for my body?
Kickboxing enhances strength, flexibility, and coordination by combining punches, kicks, and dynamic movements. As a combat sport and martial art, it helps burn calories, tone muscles, and reduce stress. Over time, consistent kickboxing training leads to improved balance, agility, and mental focus, offering benefits that extend beyond the gym.
Is there a difference between boxing and kickboxing?
While boxing focuses solely on punching techniques and footwork within a boxing ring, kickboxing incorporates both punches and kicks, drawing from various martial arts disciplines. Kickboxing is a more versatile combat sport, as it not only emphasizes upper body strength and punching techniques but also engages the lower body through kicks and knee strikes.
Can kickboxing help you in a real fight?
Kickboxing teaches effective self-defense techniques, improving reaction time and building physical strength. Its emphasis on practical movements, timing, and precision in both punches and kicks equips practitioners with skills that can be applied in real-world self-defense scenarios.
Is kickboxing good for a woman?
Kickboxing is an excellent workout for women, offering a full-body exercise that improves strength, stamina, and cardiovascular health. Also, being a martial art form, kickboxing equips women with practical self-defense skills and fosters mental toughness and discipline.
Many kickboxing classes are designed to accommodate different skill levels and goals, so the sport is accessible to women of all ages and fitness backgrounds.
Main image credit: Annushka Ahuja / Pexels
The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
