Cardio Kickboxing Exercises

Cardio kickboxing uses the kicks, punches, steps and stances derived from the ancient and traditional sport of muay-thai, also known as Thai boxing. This intense routine works the leg, arm, and abdominal muscles, develops stamina and flexibility, and hones muscle reflexes. It is one of the best workouts for sharpening coordination and balance, and is also one of exercise world's fastest calorie-burners.

  1. Optimum Cardio Kickboxing

    • Cardio kickboxing should be done under the supervision of an experienced trainer or certified instructor who knows the moves as well as the dangers of this sport. The routine always begins with stretching, jumping jacks, and some easy warm-up kicks and punches, to loosen the muscles and joints. To get the feet relaxed and moving, some classes also start with a few minutes of jumping rope. Interval workouts, in which periods of high activity alternate with slower, easier segments, will help kickboxers pace themselves.

    Punching

    • Using music to keep a steady rhythm, the teacher leads the class in basic kickboxing moves and combinations. The foundation is a series of basic punches: jabs, crosses, hooks and uppercuts, from the right and left side. The punches begin and end with the fists raised to head level to protect the face. Stance is important: Kickboxers take care to keep their weight centered over their feet, which they keep at shoulder width. Some classes use speed bags and shadow boxing to further develop rapid, assured and effective punching moves.

    Kicking

    • There are a variety of kick moves, including the side kick, front kick, roundhouse kick and knee raise. Proper kicking form is the toughest part of the cardio kickboxing routine, one that experienced kickboxers take years to master. To be delivered effectively, the different kicks demand proper balance and control, so that the body is positioned for maximum force while readying itself to ward off or avoid a counterstrike. High-speed, extended kicks place great strain on the knees, ankles and leg muscles, so cardio kickboxers have to take care not to lock their knees or extend their kicks past comfort level.

    Combinations

    • Cardio kickboxing instructors concentrate on proper form for use in punch-kick combinations. A kick can be followed by a knee raise, or a jab combined with a sweeping roundhouse kick. Some of these combinations are complicated and tricky, especially when performed at high speed. For this reason, kickboxers begin slowly, concentrating on balance and proper form, in order to develop the most effective moves.