Kickboxing Workout

The origins of this form of martial art can be traced back to almost 2000 years ago to Asia. A perfect blend of techniques of Karate and Muay Thai, a martial art form from Thailand, it is today popular as not just a self defense technique but also a workout. So what is it about kickboxing that makes it so popular? Of course the fact that kickboxing allows you to burn up to 500 calories in an hour makes a huge case in the favor of kickboxing. Add to that the fact that it helps in working out almost all muscle zones in your body including your arms, shoulders, abs, thighs, and butt, and you have a winner of a workout in your hands. Also experts have heralded the stress relieving benefits of kickboxing. Kickboxing drills, if done properly with correct techniques can have amazing results.

But before you start on a kickboxing workout, it is important to keep a few things in mind. Kickboxing is very intense and therefore you may want to start out with a low intensity workout routine before moving onto kickboxing if your fitness levels are not up to the mark. Before you actually sign up for a class, it maybe a good idea to check out a trial class. Always join a reputed class as you want to learn proper techniques, without which there is a possibility that you may hurt yourself. It is important that you wear proper clothes and footwear. You may consult your kickboxing instructor about what is appropriate for class. Even the best workout may not work very well if you do not wear comfortable clothing. While it is tempting to start out with complete enthusiasm and overdo the workout, try to control the urge as you may end up hurting yourself in the bargain. If you suffer from any medical problems it is important that you consult a doctor before signing up for a class.

Basic Moves for Kickboxing

Before you start out on a kickboxing workout it is imperative to understand some of the basic moves of kickboxing. Kickboxing moves for beginners, though easy to understand, will need some practice on your hand before you get the technique right. These basic moves needed for this workout comprise four types of punches and three types of kicks. These moves are described below.

• Jab: A jab is a punch that is straight in its movement motion. The target for such a punch is generally the nose region. If you are standing with your right foot forward, then to deliver a jab, you need to rotate your right hip forwards while extending the right arm. Allow the fist to be parallel to the floor when it is fully extended and recoil fast.
• Cross: The nose of your opponent is again the target in this punch. While delivering the cross stand with your right foot in front and then turn the left foot, knee and hip to the right. Now move the left shoulder and the left arm to the right. Twist your forearm in such a manner that at full extension your fist is horizontal. Do not allow your elbow to lock.
• Hook: A hook is a punch that is thrown in a circular motion and targets the ear and the cheek of the opponent. Stand with your left foot forward in fighting stance. Turn on the ball of your left foot moving your left knee, hip, shoulder and arm at the same time while punching from left to right. Move your left forearm so that it is parallel to the floor.
• Uppercut: An uppercut as the name suggests is a punch that is thrown in the upper direction with the target area being the chin of your opponent. Place your left foot forward and drop your right hand. Bend both knees and twist your hips to the left. While doing so allow the right fist to move upwards. Ensure that your left fist is guarding your face.
• Front Kick: A kick with the heel of the foot targeting the knee, groin and chest areas is known as the front kick. Stand with your left foot forward and then shift your weight to the right foot. Move your left knee up to your chest with your foot flexed out. Kick out from the hip, punching with your heel. Recoil immediately and resume fighting stance. It is a movement similar to kicking down a door.
• Roundhouse Kick: This is a circular kick with your leg forming an arc targeting the knees and the head. Stand with your right foot forward. Bend your right knee and turn on the left foot with your hips turning to the left. Move your right leg by moving from right to left, extending the kick from the knee with your toes pointed.
• Side Kick: This is considered to be one of the strongest kicks as the force is derived from the glutes and targeted at the torso and chest areas. Stand with your left foot forward and turn your hips to the right. Move your left knee towards your chest and extend it to the left side pushing through with the heel. At this point of time you are balancing your upper body towards the right.

Now that you know what the basic moves are, you can use these techniques to create a routine that will allow you to get all the possible benefits.

Kickboxing Workout

Now you can try kickboxing combinations of different types for a full-fledged workout. The routine given here is a ten minute workout routine. When you start on this workout, let your pace be slow. Increase your speed as you become more proficient with the routine. Increasing the height of kicks will ensure that the routine is rigorous and taxing. One set of this workout burns about 85 calories. Once you are familiar with the different kickboxing techniques, you can develop your own workout at home.

Kickboxing Workout Routine
Time	Kickboxing Moves
2 minutes	Jab - Cross - Uppercut (Lead with left)
2 minutes	Jab - Cross - Hook - Uppercut (Lead with right)
1 minute	Front kick (First left then right)
1 minute	Roundhouse kick (First left then right)
1 minute	Side kick (First left then right)
30 seconds	With left foot forward, Jab (left)- Uppercut (right) - Front kick (left)
30 seconds	With right foot forward, Jab (right) - Uppercut (left) - Front kick (right)
30 seconds	With left foot forward, Jab (left) - Cross (right) - Roundhouse kick (left)
30 seconds	With right foot forward, Jab (right) - Cross (left) - Roundhouse (right)

After nine minutes of the workout, give yourself one minute to allow the body to cool down before repeating the set again. As mentioned earlier increasing the speed with which you perform the kickboxing exercises and increasing the height will make the workout more rigorous. Kickboxing workout may be tiresome in the beginning but it is good way to add variety to your working out routine and also teaches you a form of self defense.