The Best Kickboxing Workout That Will Definitely Sweat You Out

Punching out a bag is somehow appealing for a full-body workout, but your body needs more to burn and take its limits to the next level. So, whether you are at a beginner, intermediate, or advanced level of boxing workouts, you can add kickboxing into your workout regimen as a full-body workout.

However, if you are new to boxing and have a desire to do kickboxing, it could be beneficial to you in multiple ways. Moreover, kickboxing workouts are a perfect way to burn body fat and lose weight. So, if you are trying to kill your body fat with other exercises and have gotten no results, in this case, kickboxing is worth trying.

Well, you might have guessed the meaning of the term as the name signifies that it is a combination of boxing and kicking. Let’s get to it and discuss what exactly kickboxing is.

Also Read: How to Learn Kickboxing on Your Own

1. What is Kickboxing?

Kickboxing is a lawful technique to express your lethal desires and aggression. This is an even more effective technique to manage stress through physical activity. You might be astonished to learn that kickboxing is not simply a combination of boxing and kicks, but also a martial art evolved from karate. Kickboxing, on the other hand, incorporates moves from a variety of martial arts, including full-contact karate, Muay Thai, and boxing.

Although the name implies that kicking is the primary method of contact, kickboxing uses both hands and feet as sites of contact, and kicks and punches are both used. Elbows and knees are rarely used in Muay Thai, and the points of contact are limited to the hands and feet.

Kickboxing, like MMA or boxing, is a popular professional sport. Kickboxing lessons are available at many martial arts studios. Kickboxing, on the other hand, is quite popular among the general population due to its high-energy mood. Non-contact kickboxing sessions are popular as an aerobic activity in many gyms and for good reason. Kickboxing is a type of exercise that has a number of advantages.

1.1. Kickboxing Training Gear

Gloves

Headgear

Shorts

Shin Guard

Also Read: An Ultimate Guide to Find a Good Boxing Gym

2. What are the Benefits of Kickboxing?

2.1. Cardiovascular Benefits

When you visualize yourself on a five-mile run, you imagine yourself out of breath and sweaty. Running increases, the energetic demands on our muscles. To produce more energy, our muscles require more oxygen and sugar. As a result, we breathe deeper and our hearts beat quicker in order to circulate that oxygen throughout the body. This sort of exercise is known as cardiovascular exercise because it puts a strain on the heart and lungs. Although it may seem unpleasant at the time, cardiovascular exercise is critical for maintaining heart health.

Fortunately, jogging isn't the only way to raise your heart rate. Kickboxing is a high-intensity workout that may swiftly raise your heart rate to a level comparable to running. Interval training is commonly used in kickboxing, in which athletes work out at maximum output for 30 seconds to a few minutes before resting. High-intensity interval training (HIIT) is a type of training that has been demonstrated to be particularly effective at burning calories and improving cardiovascular fitness.

2.2. Strength Benefits

Kickboxing can improve both muscle strength and cardiovascular health. You're not only using your back, chest, and core strength to turn your body into punches and kicks, but you're also maintaining your arms raised at all times. With some boxing gloves weighing more than a pound, this is no easy task. It's no surprise that kicking results in strength gains.

Relevant Read: Best Strength Exercises for MMA Fighters

Kickboxing is not as simple as it seems. Like boxing and any other martial arts discipline, kickboxing also consists of some techniques. So, here we have a guide for beginners that will help you to learn how to kick a bag. What are the 3 ways to kick a punching bag?

Relevant Read: A Complete Guide to Punching Bag Workouts for Beginners

Let’s get started with the best kickboxing workout for beginners to get you dripping in sweat.

3. Kickboxing Workout for Beginners

3.1. Warm-Up (15-minute, full-body)

• Jog (30 sec)
• High Knees (15 sec)
• Butt-kicks (15 sec)
• Fast Feet (15 sec)

Upper Body

• Plank (20 sec)
• Push-ups (20 sec)
• Triceps Push-ups (20 sec)
• Diamond Push-ups (20 sec)
• Wide-grip Push-ups (20 sec)

Core

• Hollow Hold (30 sec)
• Leg Lifts (30 sec)
• Full Sit-ups (30 sec)
• Bicycles (30 sec)

Lower Body (Legs)

• Squat Hold (30 sec)
• Regular in and out squats (30 sec)
• One-handed in and out squats (30 sec)
• 2-handed (palm to the mat) in and out squats (30 sec)

Note: Repeat warm-up for 1 more minute and end it with burpees by doing as many reps as possible.

3.2. Round 1: Jab, Cross

• Begin by standing with your feet shoulder-width apart, lurched so that your left foot is slightly ahead of your right foot and your knees bent. To protect your face, keep your hands up.
• With your left hand outstretched and your palm facing down, punch straight forward to throw a Jab. To protect your face, snap it back.

• Punch your right fist straight forward, palm facing down while axing your right foot and knee so that your hips face forward (cross).

• Return to the starting posture, guarding your face with your hands.

Must Read: The Ultimate Beginner’s Guide to Boxing

3.3. Round 2: Jab, Cross, Left Hook, and Right Hook

• Begin by standing with your feet shoulder-width apart, lurching so that your left foot is slightly ahead of your right foot and your knees bent. To protect your face, keep your hands up.
• With your left hand, throw a jab, then a cross with your right.

• Form a hook with your left arm while pointing your thumb toward the ceiling. Swing your fist around as if you were punching someone in the jaw. Hinge on your left foot so that your knees and hips face right (left hook). To protect your face, snap your arm back.

• Repeat on the right side, rotating the right foot and knee so that the hips face forward (right hook). Return to the starting posture, guarding your face with your hands.

Also Read: Top 7 Boxing Punching Combinations with Tips and Mistakes

3.4. Round 3: Jab, Cross, Left Uppercut, and Right Front Kick

• Begin by standing with your feet shoulder-width apart, lurching so that your left foot is slightly ahead of your right foot and your knees bent. To protect your face, keep your hands up.
• With your left hand, throw a jab, then a cross with your right.

• Pull the left hand next to the left hip with the palm facing up, then punch forward and up as if pounding someone in the stomach. Pivot on your left foot so that your knees and hips face right (left uppercut).

• Take a tiny step backward with your left foot, pulling your hands up to defend your face. Raise your right knee, lean your torso back, and kick the ball of your right foot straight forward.
• Return to the beginning with your hands guarding your face.

3.5. Round 4: Jab, Cross, Right Roundhouse Kick, Left Front Kick

• Begin by standing with your feet shoulder-width apart, lurching so that your left foot is slightly ahead of your right foot and your knees bent. To protect your face, keep your hands up.
• Throw a jab with your left hand, then a cross with your right, and finally another jab with your left.

• Step diagonally forward, to the left, with hands shielding the face, turning toes out to the left. Roundhouse kick the bag with your right foot, pointing toe, and just make contact with the shin bone.

• Place the right foot slightly behind the left, draw the left knee in, lean back, and kick the ball with the left foot straight forward.
• Return to the beginning with your hands guarding your face.

3.6. Round 5: Cross, Left Uppercut, Right Hook, Left Roundhouse Kick

• Begin by standing with your feet shoulder-width apart, lurching so that your left foot is slightly ahead of your right foot and your knees bent. To protect your face, keep your hands up.
• When they aren't punching, throw a cross, then a left uppercut, then a right hook, bringing wrists up to shield the face.

• So that the right foot is in front, hop your feet. With the toes turned out to the right, step diagonally forward and to the right with the right foot. Roundhouse kick the bag with your left foot, pointing your toe and just making contact with the shin bone.

• Return to the starting position with hands guarding face.

3.7. Round 6: Jab, Cross, Jab, Cross, Left Roundhouse Kick, Right Roundhouse Kick

• Begin by standing with your feet shoulder-width apart, shifted so that your left foot is slightly ahead of your right foot and your knees bent. To protect your face, keep your hands up.
• Throw two jab/cross combos, always punching right-left-right-left and bringing your hands up to shield your face in between punches.

• Position your feet such that your right foot is in front. With the toes turned out to the right, step diagonally forward and to the right with the right foot. Roundhouse kick the bag with your left foot, pointing your toe and just making contact with the shin bone.

• In a right-foot-forward posture, place your left foot on the ground and hop your feet so that your left foot is in front. Then, with toes turned out to the left, walk diagonally forward and to the left with your left foot. Roundhouse kick the bag with your right foot, pointing toe, and just making contact with the shin bone.
• Return to the beginning with your hands guarding your face.

3.8. Speed Round: Jab, Cross

• Begin by standing with your feet hip-width apart and your knees bent, with your left foot slightly in front of your right foot. The face is guarded by fists.
• Without stopping to reset, alternate throwing a jab with the left hand and a cross with the right hand. You don't need to rotate your left as much as you would in a typical jab/cross combo.

3.9. Sparring (Partner Drills)

• Grab a partner; one should hold their gloves up in a guard position, palms facing away, hands protecting the face. For 30 seconds, the other partner will throw jabs, making contact with the guard's right glove at the flat wrist area. Repeat for another 30 seconds.
• Continue throwing crosses without changing positions, making contact with the opposite partner's left glove. Repeat for another 30 seconds.