The history of kickboxing can be traced back to the early 1900s when a martial art known as “Muay Thai” began to evolve in Thailand. In the 1970s, American karate practitioners who were exposed to Muay Thai started to develop their own variation of the sport, which came to be known as kickboxing.
Kickboxing has since become a popular workout regimen for people of all ages and fitness levels. It is an excellent way to burn calories, improve cardiovascular health, and increase strength and flexibility.
Compared to other cardio exercises that you may easily grow bored of, like running on a treadmill, kickboxing is more dynamic and engaging. It also gives you the opportunity to release any built-up aggression in a controlled and safe environment.
Here’s everything you need to know about getting started with a kickboxing workout.
Before you start your kickboxing workout, it’s important to familiarize yourself with the basic moves. Once you have a good understanding of the basics, you’ll be better able to follow along with a class or video.
Here are some of the most common kicks and punches used in kickboxing:
Starts by standing with feet shoulder-width apart and hands up in front of the face in a boxing stance.
From this position, you can execute any of the punches or kicks described above. Remember to keep your chin down and shoulders relaxed to help protect your head and upper body.
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Now that you know the basics, it’s time to put together a kickboxing workout. There are endless possibilities when it comes to structuring a kickboxing workout, so feel free to get creative.
Here’s a sample high-intensity interval training (HIIT) kickboxing workout recommended by the American Council on Exercise (ACE) to help you get started (2):
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Kickboxing is an excellent workout that offers the following benefits:
Kickboxing is a cardio-based workout that gets your heart pumping and can help improve your overall cardiovascular health. In turn, this can help reduce your risk of heart disease, stroke, and other health conditions (4).
Because kickboxing is a high-intensity workout, it can help you burn a lot of calories. This makes it an effective workout for weight loss (3).
Kickboxing works your whole body, including your arms, legs, back, and core. As a result, it can help tone your muscles and improve your overall strength and fitness (4).
Kickboxing involves a lot of kicking and punching movements that require a good range of motion. As a result, it can help improve your flexibility (4).
Kickboxing can also be beneficial for your mental health. Like other exercises, it triggers the release of endorphins, which can help improve your mood and reduce stress. In addition, the focus and concentration required for kickboxing can help improve your cognitive function (5).
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You can do kickboxing as often as you like, but most people do it 2 to 3 times per week. This gives your body time to recover between workouts. If you’re just starting out, you may want to start with two workouts per week and gradually increase to three as you get more comfortable with the movements.
Yes, 30 minutes of kickboxing is enough to get a good workout.
The Centers for Disease Control (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity per week (1). This equates to about 30 minutes of exercise five days per week. So, if you’re doing 30 minutes of kickboxing three times per week, you’re meeting the CDC’s recommendations.
Of course, you can do more than 30 minutes of kickboxing if you want to. If you have the time and energy, feel free to do a longer workout. Just be sure to listen to your body and take breaks as needed.
The number of calories you burn while kickboxing depends on a few factors, including your weight, intensity level, and duration of the workout.
People who weigh more, tend to burn more calories than those who weigh less. This is because it takes more energy to move a larger body.
In terms of intensity, the harder you work, the more calories you’ll burn. So, if you’re really pushing yourself during your kickboxing workout, you can expect to burn more calories than if you were going at a more moderate pace.
Finally, the longer you work out, the more calories you’ll burn. So, if you do a 60-minute kickboxing workout, you can expect to burn more calories than if you did a 30-minute workout.
Like most exercises, kickboxing poses some risks. However, there are a few safety tips you can follow to minimize your risk of injury,
These are:
Make sure you have the proper gear and clothing before starting your workout. This includes boxing gloves, hand wraps, mouthguard, and appropriate shoes.
Before you start kickboxing, be sure to warm up with some light cardio and stretching. This will help prepare your body for the workout and reduce your risk of injury.
After your workout, cool down with some light cardio and stretching. This will help your muscles recover and reduce soreness.
When you’re first starting out, it’s important to learn the proper technique for the different punches and kicks. This will help you avoid injury and get the most out of your workout. There are plenty of instructional videos and classes available to help you learn the proper technique.
When you’re first starting out, it’s important to take things slow and progress gradually. Don’t try to do too much too soon. Start with a shorter workout and gradually increase the duration and intensity as you get more comfortable with kickboxing.
Your body needs time to recover between workouts. Be sure to take at least 1 to 2 days off per week to give your body a chance to rest and recover.
Eating a healthy diet and staying hydrated will help you get the most out of your workout and reduce your risk of injury. Be sure to eat plenty of fruits, vegetables, and whole grains. Most importantly, drink plenty of water before, during, and after your workout.
Kickboxing is a great way to get a full-body workout. It’s also a fun and challenging way to exercise. If you’re just starting out, be sure to take things slow and progress gradually. Furthermore, be sure to listen to your body and take breaks as needed.
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