Kickboxing Workout Routine

Kickboxing is a fun and physically demanding sport that mixes elements of boxing, karate and cardiovascular exercise. As a workout, kickboxing builds strength, increases metabolism, and may teach you some basic self-defense skills. Developing a well-rounded workout routine specifically tailored for kickboxing maximizes the benefits of the sport.

  1. Basic Moves

    • Proper kickboxing form depends first upon maintaining your fighting stance. If you are right-handed, you will stand with your left leg in front (vice-versa for southpaws). Keep your knees bent slightly and keep your fists up next to your face. When throwing a punch or kick, throw your weight into it by pivoting your waist, feet and knees.

      Kickboxing includes four basic punches: jabs, hooks, crosses and uppercuts. A jab is a quick strike with your leading hand to the opponent's face. A hook is a punch delivered with your lead hand, but thrown in an arc that aims for your opponent's cheek or temple. A cross is similar to a jab but is thrown with your rear hand. An uppercut is also thrown with your rear hand but travels upwards to catch your opponent in the chin. Remember not to lock your elbow at the end of the punch, even when your arm is fully extended. Practice each type of punch individually until you have a 'feel' for how they should be thrown.

      The basic kicks in kickboxing are the front kick and the side kick. When delivering a front kick, you use your back leg to kick forward into the opponent's chest, stomach or groin area. To maximize this kick's power, "Fitness" magazine recommends that you picture slamming a door open with your foot.

    Advanced Moves and Workout Routine

    • A common advanced kickboxing maneuver is the roundhouse kick, in which you swing your front foot in an arc to strike your opponent in the side of the head, body or knee. Your weight lies on your back leg for the duration of this move. When developing a workout routine designed around kickboxing moves you will want to string these moves together into combinations. You will then perform each of these combinations for a set amount of time. Using a punching bag will provide much more resistance for your muscles and maximize your results.

      A simple combination would be two jabs, one cross, a hook and then an uppercut. Assume your normal fighting stance and perform this combination for two minutes. Then reverse your stance and repeat the combination for another two minutes. Follow with a 30-second break (drink a bit of water) and then continue with your next series of combinations. Build your own combinations by mixing and matching kicks and punches. Try to order the moves so that you alternated between right and left strikes (for example, jab followed by a cross or uppercut).

    Benefits and Tips

    • Kickboxing as a sport is has many benefits, including conditioning your physique. Kickboxing burns between 500 and 800 calories per hour and provides an intense aerobic and strength training workout. Within the first few weeks of starting a kickboxing workout routine, you will notice a marked increase in muscle strength and tone. In addition to this, kickboxing teaches you real world self-defense skills that will help you put up a fight if faced with a close combat situation.

      Kickboxing is an intense workout that burns lots of calories and exhausts your muscles. Because of this, you will need to alter your diet to keep up with your body's new energy needs. Your total calorie intake will have to increase, along with your protein intake (protein is required to help repair your muscles). Cardiovascular workouts drain your body of water, so staying hydrated during your kickboxing workouts is essential.