Home Training for Kickboxing

Launching a home training kickboxing program will introduce you to a sport that reflects multiple martial arts influences, among them Muay Thai and boxing. Distinguished from boxing because it involves kicking in addition to punching, kickboxing can be done without an opponent, making it practical for home training. Kickboxing, specifically aerobic kickboxing, blends aerobics and martial arts into an aerobic workout that can build muscle tone, as well.

  1. Equipment

    • Clear enough space in your home workout space to allow for fully extended kicks and punches. Beyond enough space to move around, you don't have to use any other equipment. However, some instructors may add punching bags (which would need to be hung), resistance bands or a jump rope. A full-length mirror may be helpful to ensure you are using correct form.

    Basic Punches

    • There are quite a few basic punches to train with. Jabs are thrown from the shoulder that is facing forward in your stance. They do not go across your body. A cross is thrown across the body; you will twist at the waist. An uppercut is thrown underhand, with the elbow bent. Hooks are thrown from the arm facing behind in your stance; you will pivot at the waist and lead with your elbow.

    Basic Kicks

    • Before kicking, practice pivoting and setting up, placing your weight on your back leg. When you're ready to start kicking, there are a few to start with. For a side kick, lead with the side of your foot. Strike with your heel on back kicks, bringing your leg behind you. Remember to look where you are kicking. The roundhouse leads with your knee, then pivot and kick in front of you.

    Combinations

    • To get in a good workout at home, combine punches and kicks into routines and repeat punches and kicks in sets. For example, most routines involve two reps on each side, with a squat or jumping jack in between. Kicks, punches, squats, jumping jacks and side-to-side motion can be combined and repeated to increase your heart rate.

    Safety

    • Trainers classify kickboxing as high intensity and high impact, so be sure you are physically fit to being your program. Remember to warm up, stretch and cool down. Do not over extend your kicks and punches--stop when you feel a slight stretch.

    Home Videos

    • If you would prefer to have some structure to your home kickboxing training, consider investing in a kickboxing instructional video. Well-known kickboxing instructors include Billy Blanks, Keli Roberts, Jillian Michaels and Kathy Smith. These videos usually run about an hour, including warm up and cool down time.

    Benefits

    • Kickboxing is touted as a great way to lose weight. Estimates vary, but health professionals generally guess that between 350 to 500 calories are burned per hour of kickboxing. With most of your muscles in use, kickboxing is a total-body exercise. Not all benefits are physical, however. Kickboxing also teaches self-defense skills that can provide a sense of confidence and strength. Furthermore, all the kicking, punching and occasional martial arts' yelling can relieve stress.