Kickboxing: A Great Way To Get Into Shape!

Keeping a workout engaging and fun by doing something different is a great way to keep fit and you can add kickboxing to liven up your fitness routine. Following the same exercise routine day after day can get very boring and adding some punches and kicks to it can get fresh results and help to invigorate you. Kickboxing has plenty of benefits not only for your physical health but for your mental health too. It also adds a dynamic twist to your workout routine.


Kickboxing is essentially a martial arts technique that blends the punches of boxing with karate-type kicks. Karate, as well as boxing, are intensive workouts on their own, but as a blend of both these methods, kickboxing helps in upper and lower body workout and also covers the cardio component of your workout.

Warm-up and stretching

The main benefit of adding kickboxing to your exercise routine is that you thoroughly stretch your body. While most people do stretching when working out, any stretching without a specific objective can get rather careless and sometimes you may even skip it. However, in the case of kickboxing, stretching is essential as the kicking and other movements could result in muscle stress. Starting your workout routine with 15 minutes of warm-up and stretching exercises can get more results out of your workout as well as your muscles.

Kickboxing basics

You can follow a kickboxing routine either on your own or with the assistance of a trainer. Here are some basics you can follow to see some major transformational results with kickboxing.


In this part of the kickboxing workout, you can make use of speed bags or heavy bags and pads. This part of the workout involves proper techniques of punching. The hook punch and quick jab combination of techniques will help to get in shape upper arms , chest, and shoulders. Up to 2-5 minutes of following these techniques can get your heart pumping. Slowly, you can increase the length of time and speed of the punches.


There are three main types of kicks in kickboxing i.e. side, front, and roundhouse kicks. You can begin by kicking in the air at nothing. Stretching can help in increasing the kicking range. In due course, you can use the punching dummy, bag or pads for kicking. The kicking aspect of kickboxing help to tone and strengthen your leg muscles, as the entire leg is utilized to maintain your stance and balance while executing multiple kicks.

Core training

The abs and lower back muscles or your body core will get a good workout just by following the kicking and punching workout routine. Nevertheless, a complete kickboxing workout routine must include the strengthening of the back and abdominal muscles via exercises like side bends and crunches. Strengthening the core can help your kickboxing moves get better and help your stamina to grow and tone your body as well.

Burning calories

Just like any other form of aerobic exercise, kickboxing is a fantastic way to burn calories. You can burn up to 350 calories by just following a 30-minute kickboxing routine if you weigh around 155 pounds. If you are heavier and work out for a longer period of time with greater intensity, you can achieve greater calorie burn.

Toning and cardiovascular fitness

Usually, kickboxing workouts begin with a warm-up period that lasts for around 10-15 minutes and the routine then moves on to a more intensive phase of punches, kicks and knee strikes. This helps to increase your heart rate significantly and moves it into the target zone where most of the cardiovascular conditioning happens. Typically, this phase lasts for around half an hour. Not only do these exercises strengthen and train your heart, they also aid in toning other portions of the body like the arms and legs.

Coordination, balance, and flexibility

Since kickboxing follows a series of moves, it can improve your coordination. As some of the moves involve kicking on one leg, your balance will also improve. The cool down period at the conclusion of the kickboxing session includes plenty of stretching, which can help to increase your flexibility.

Improving mental health

The punching and kicking moves that are characteristic to kickboxing can aid in releasing frustration, stress, and anger. Kickboxing can also help to increase your self-esteem and confidence levels. It can also teach you basic self-defence techniques and skills.

Adding variety

Kickboxing is a good alternative to other aerobic activities such as running on the treadmill, step aerobics, etc. And if you are very bored with your current exercise regimen, kickboxing can add the zing back into your fitness routine. Each and every aspect of kickboxing will work all the major muscles of your body. The quick movement and use of muscles during kickboxing, aids to develop endurance and also speeds up metabolism. However, if you are a beginner, you may want to take it nice and slow as kickboxing is a high-intensity, high-impact workout. In no time, you will see the wonderful results of your transformational kickboxing workout.

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