What Is a Typical Kickboxing Workout?

A typical kickboxing workout will last at least one hour and should include the following: warm-up period, shadow sparring, bag or pad drills and optional sparring. It is always important to hydrate while working out and to take safety precautions.

  1. Time Frame

    • The one-hour workout allows for proper attention to the training sections and for sufficient rests in between sets.

    Warm-up

    • The warm-up period should involve stretching and light cardio to increase your heart and respiratory rate, tissue temperature and mental preparation. Jumping jacks and skipping rope are good ways to warm up.

    Shadow Sparring

    • Shadow sparring is practicing techniques in the air, often in front of a mirror. The purpose is to hone mechanics and fundamentals.

    Bag or Pad Drills

    • Bag or pad drills are used to improve timing and combinations. Pads are better for practicing individual techniques and building accuracy. Bags are better for endurance and simulating competitive scenarios.

    Sparring

    • Sparring should be performed only with experienced participants who are at similar skill levels. This involves actual fighting time with larger safety gear than would be worn in a real bout. The larger gear helps prevent injury.

    Considerations

    • Give yourself adequate rest between exercise periods. The rest time should be shorter than the exercise time but long enough for you to regain your breath and energy. Consume water regularly during this type of workout.