Cardio Kickboxing Routines

Kickboxing is a combination of martial arts and traditional boxing. Cardio kickboxing offers cardiovascular and weight-loss benefits, as well as a moderate amount of strength training. Cardio kickboxing is generally performed in a group, so when you're looking at routines, you'll need to determine what's best for everyone in the class.

  1. Equipment

    • A punching (boxing) bag or heavy bag is best for cardio kickboxing routines. Since a heavy bag offers resistance to punches or kicks, it is instrumental in building muscle.

      If you want to focus on the cardiovascular aspect of kickboxing, you might include an aerobic "step" platform. The step adds a measure of difficulty to cardio routines when you step on and off the raised platform while performing the movements.

      If you do add a step to your kickboxing routine, be sure it's not too high, as this can put people off balance. Also make sure there is plenty of room around each person in the group.

    Basic Stance

    • Proper stance is very important in cardio kickboxing. Stand facing the target, with either your right or left side slightly forward. The target can be a heavy bag or simply an empty space where you can focus the force of your movements. Your feet should be shoulder-width apart, with one comfortably behind the other. Your knees and elbows should stay slightly bent, and your fists should be raised to cover your face and torso. If your right leg is forward, your right arm and hand should also be forward, and vice versa.

    Punching and Kicking

    • Forward Punch

      Punching and kicking are the two most basic moves in kickboxing of any kind. You can punch with either fist. The front (forward) fist will do better with a straight punch, called a jab, to the target. The fist that is farther back from the target will do better with a forceful side punch, turning your body slightly into the punch. This will add force and will help the body build muscle.

      Kicking has many variations; however the instructor will want to keep the kicking as simple as possible. To do a front kick, the student will support their weight on one leg (front or back) and raise the other leg in a fluid motion with the knee bent. Extend the knee forward to hit the target.

    Overall Body Workout

    • By combining these simple movements at an active pace, people of all fitness levels will get a full body workout. When determining how to combine the stepping, punching and kicking movements, think about the overall body workout; try not to emphasize one movement over the others. To avoid injury, keep repetitions to no more than 10.