{"id":46700,"date":"2022-10-09T23:58:34","date_gmt":"2022-10-09T23:58:34","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46700"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"cardio-kickboxing","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/cardio-kickboxing\/","title":{"rendered":"Cardio Kickboxing: Benefits, How To And Sample Beginner Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#What_Is_Cardio_Kickboxing\" >What Is Cardio Kickboxing?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#What_Kind_Of_Exercise_Does_A_Cardio_Kickboxing_Routine_Provide\" >What Kind Of Exercise Does A Cardio Kickboxing Routine Provide?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#The_Benefits_Of_Cardio_Kickboxing\" >The Benefits Of Cardio Kickboxing<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#1_Heart_Health\" >1. Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#2_Weight_Loss\" >2. Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#3_Improved_Coordination\" >3. Improved Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#4_Improved_Balance\" >4. Improved Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#5_Stress_Relief\" >5. Stress Relief<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#6_Better_Sleep\" >6. Better Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#7_Improved_Joint_Health\" >7. Improved Joint Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#8_Increased_Endurance\" >8. Increased Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#9_Self-Defense_Skills\" >9. Self-Defense Skills<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#10_Improved_Mental_Health\" >10. Improved Mental Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#11_Fun_Workout\" >11. Fun Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#How_To_Get_An_Effective_Cardio_Kickboxing_Workout\" >How To Get An Effective Cardio Kickboxing Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#1_Practice_The_Moves_In_Slow_Motion\" >1. Practice The Moves In Slow Motion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#2_Have_A_Pre_And_Post-Workout_Routine\" >2. Have A Pre And Post-Workout Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#3_Use_Proper_Equipment\" >3. Use Proper Equipment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#4_Fuel_And_Hydrate_Properly\" >4. Fuel And Hydrate Properly<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#Sample_Cardio_Kickboxing_Workout_For_Beginners\" >Sample Cardio Kickboxing Workout For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#Warm_Up\" >Warm Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#Main_Workout\" >Main Workout<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#Block_A\" >Block A<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#Block_B_8ct_combo\" >Block B (8ct combo)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#Block_C_16ct_combo\" >Block C (16ct combo)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#Cool_Down\" >Cool Down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Kickboxing is a brutal, high-octane sport. It is an off-shoot of Muay Thai, the national sport of Thailand. The name \u2018kickboxing\u2019 was first coined in Japan in the 1950s, when American Karate practitioners started to incorporate Muay Thai techniques into their own art (<\/span><a href=\"https:\/\/www.worldkickboxingnetwork.com\/history\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">This stand-up combat sport uses punches and kicks; hence the name \u2018kickboxing\u2019. Opponents face each other in a ring, and the aim is to either knock out your opponent, or score enough points to win by decision. <\/span><span style=\"font-weight: 400;\">Boutique fitness studios across the globe are now offering cardio kickboxing classes, which are based on the same principles as the sport, but without the contact.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike traditional Muay Thai or kickboxing training, which is more focused on developing technique and power, cardio kickboxing is designed to be a full-body workout that gets your heart rate up and burns calories. It&#8217;s less about learning how to fight, and more about getting a great workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s everything you need to know about <a href=\"https:\/\/betterme.world\/articles\/fun-cardio\/\">cardio<\/a> kickboxing, including the benefits of this type of exercise, how to get started, and a sample beginner workout.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Kickboxing\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Cardio_Kickboxing\"><\/span><strong>What Is Cardio Kickboxing?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cardio kickboxing is a type of workout that combines elements of boxing, Muay Thai, and karate. It usually takes place in a group fitness class setting, with music playing to help keep participants motivated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The class will typically involve punching and kicking combinations that are performed for set periods of time, followed by brief rest periods. The aim is to keep moving for the entire class, and to get your heart rate up so that you can burn calories and fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The basic movements in a cardio kickboxing class are relatively simple:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jab:<\/b><span style=\"font-weight: 400;\"> A quick, straight punch with your lead hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cross:<\/b><span style=\"font-weight: 400;\"> A powerful punch thrown with your rear hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hook: <\/b><span style=\"font-weight: 400;\">A punching movement where you rotate your body and arm to strike your opponent with the side of your fist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Uppercut: <\/b><span style=\"font-weight: 400;\">An upward punching movement, usually used when an opponent is bent over.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cardio kickboxing classes usually last for around 45 minutes to an hour. They can be quite challenging, but they&#8217;re also a lot of fun.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/low-intensity-steady-state\/\"><i>Low Intensity Steady State Cardio: Yay Or Nay?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Kickboxing\"><img decoding=\"async\" class=\"aligncenter wp-image-44384 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575-1024x576.png\" alt=\"cardio kickboxing\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Kind_Of_Exercise_Does_A_Cardio_Kickboxing_Routine_Provide\"><\/span><strong>What Kind Of Exercise Does A Cardio Kickboxing Routine Provide?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cardio kickboxing is an excellent form of aerobic <a href=\"https:\/\/betterme.world\/articles\/steady-state-cardio\/\">exercise<\/a>. An aerobic exercise is any type of activity that gets your heart rate up and makes you breathe more heavily.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When performed regularly, aerobic exercises can help to improve your cardiovascular fitness and reduce your risk of heart disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aerobic exercises are often contrasted with anaerobic exercises, which is any type of activity that is performed at a high intensity for a short period of time. Examples of anaerobic exercises include sprinting and lifting weights.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How many calories you burn during a cardio kickboxing class will depend on your weight, intensity level, and how long the class lasts. However, the American Council on Exercise estimates that this high-energy workout can burn between 350 and 450 calories an hour (<\/span><a href=\"https:\/\/www.acefitness.org\/about-ace\/press-room\/press-releases\/284\/ace-helps-exercisers-kick-their-way-to-fitness-with-cardio-kickboxing\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardio kickboxing can also be a great form of resistance training. Resistance training is any type of exercise that helps to build muscle and bone mass. It can be performed using your own body weight, or with external weights such as dumbbells or barbells.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For it to have the muscle-building benefits, the resistance must be significant enough that it challenges your muscles. To make cardio kickboxing an effective form of resistance training, you can hold dumbbells while you punch and kick.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Kickboxing\"><img decoding=\"async\" class=\"aligncenter wp-image-43554 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486-1024x576.png\" alt=\"cardio kickboxing\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_Of_Cardio_Kickboxing\"><\/span><strong>The Benefits Of Cardio Kickboxing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cardio kickboxing provides all the benefits of <a href=\"https:\/\/betterme.world\/articles\/30-mins-of-cardio-a-day\/\">aerobic exercise<\/a>, plus some additional ones. Here are some of the main benefits of this type of workout:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Heart_Health\"><\/span><strong>1. Heart Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Despite being one of the most important organs in the body, the heart doesn&#8217;t get much of a workout in our day-to-day lives. It&#8217;s also exposed to a lot of stress from things like unhealthy diets, smoking, and sedentary lifestyles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular aerobic exercise helps to keep the heart muscle strong and healthy. It also reduces the risk of heart disease by lowering blood pressure and improving cholesterol levels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20614130\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you&#8217;re deep into a 55-minute cardio kickboxing class, several processes are taking place that are good for your heart health, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The arteries are dilating to allow more blood flow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The heart is pumping more blood with each beat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The left ventricle (the chamber of the heart responsible for pumping oxygenated blood to the body) is enlarging and getting stronger.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The heart rate is increasing, which makes the heart work harder and get stronger.<\/span><\/li>\n<\/ul>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Kickboxing\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Weight_Loss\"><\/span><strong>2. Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardio kickboxing can be an effective weight-loss tool, especially when combined with a healthy diet. To lose weight, you need to create a calorie deficit, which means you need to burn more calories than you&#8217;re consuming (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardio exercises like kickboxing are a great way to burn calories. As we mentioned earlier, you can burn between 350 and 450 calories in just one hour of cardio kickboxing. Combine that with a healthy diet, and you&#8217;re well on your way to achieving your weight-loss goals.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Improved_Coordination\"><\/span><strong>3. Improved Coordination<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardio kickboxing is a great workout for improving coordination (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4187584\/\"><span style=\"font-weight: 400;\">o<\/span><\/a><span style=\"font-weight: 400;\">). The punching and kicking movements require you to use both your arms and legs, which can help to improve the coordination between the two sides of your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a valuable skill to have, as good coordination can help you perform everyday activities more easily and reduce your risk of injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Improved_Balance\"><\/span><strong>4. Improved Balance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardio kickboxing also helps to improve balance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4187584\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). The constant movement and changing of positions (from standing to squatting to kicking) challenge your sense of balance and help to improve your balance over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Improved balance is important for falls prevention, as well as overall joint health especially in older adults (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6635278\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Stress_Relief\"><\/span><strong>5. Stress Relief<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There&#8217;s no doubt about it, cardio kickboxing is a great way to blow off some steam and relieve stress. The physical exertion can help to release built-up tension, and the punching and kicking movements can be cathartic.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, the endorphins released during exercise can help to improve your mood and reduce stress levels (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2013.00027\/full\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Better_Sleep\"><\/span><strong>6. Better Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Poor sleep is linked to a number of health problems, including obesity, type 2 diabetes, and depression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK19961\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Getting regular exercise can help to improve sleep quality (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4341978\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardio kickboxing is a great workout for improving sleep quality. Physical activity can help to tire you out, and the endorphins released during exercise can help to <a href=\"https:\/\/betterme.world\/articles\/cardio-versus-fat-burning\/\">improve your mood<\/a> and reduce stress levels.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Kickboxing\"><img decoding=\"async\" class=\"aligncenter wp-image-43415 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/22.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Improved_Joint_Health\"><\/span><strong>7. Improved Joint Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular aerobic exercise like cardio kickboxing helps to improve joint health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4152859\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It does this by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing the production of synovial fluid, which lubricates the joints.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthening the muscles around the joints.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improving range of motion.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Healthy joints are important for overall mobility and quality of life.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/\"><i>Is Walking Cardio? Here\u2019s What Experts Say<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Increased_Endurance\"><\/span><strong>8. Increased Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Endurance is the body&#8217;s ability to sustain <a href=\"https:\/\/betterme.world\/articles\/cardio-fat-burning-zone\/\">physical activity<\/a> for an extended period of time (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Endurance_Exercise\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Kickboxing is a great workout for increasing endurance because it challenges both your aerobic and anaerobic energy systems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The constant movement in kickboxing elevates your heart rate and challenges your cardiovascular system. The bursts of speed and power also challenge your anaerobic energy system.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Improving your endurance can help you to better meet the demands of <a href=\"https:\/\/betterme.world\/articles\/cardiovascular-endurance-exercises\/\">daily life<\/a> and physical activity.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Self-Defense_Skills\"><\/span><strong>9. Self-Defense Skills<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While cardio kickboxing won&#8217;t turn you into a professional fighter, it can give you the basic skills and confidence you need to defend yourself in a dangerous situation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The punching and kicking movements can help to build strength and power, while the defensive drills can teach you how to react if someone tries to attack you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your confidence will also improve, which can be helpful in a self-defense situation.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Improved_Mental_Health\"><\/span><strong>10. Improved Mental Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular exercise has been shown to improve mental health. It can help to reduce stress and anxiety, and it can also improve mood and cognitive function (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1470658\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research into depression and anxiety has shown that exercise can be as effective as medication in some cases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC474733\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). There are notable changes in the brain which are caused by exercise and that can translate into improved <a href=\"https:\/\/betterme.world\/articles\/what-to-eat-after-cardio\/\">mental health<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"11_Fun_Workout\"><\/span><strong>11. Fun Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Last but not least, cardio kickboxing is just plain fun! It&#8217;s a great workout for people who get bored easily, as it&#8217;s always changing and there&#8217;s never a dull moment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, the group atmosphere of most classes can help to motivate you and make the time fly by.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Kickboxing\"><img decoding=\"async\" class=\"aligncenter wp-image-43333 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953-1024x576.png\" alt=\"cardio kickboxing\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_An_Effective_Cardio_Kickboxing_Workout\"><\/span><strong>How To Get An Effective Cardio Kickboxing Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It might seem like all you have to do while performing your kickboxing workout at home is throw a few punches and kicks in the air, but there&#8217;s a little bit more to it than that. Here are some tips to help you get the most out of <a href=\"https:\/\/betterme.world\/articles\/cardio-7-days-a-week\/\">your cardio<\/a> kickboxing workout:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Practice_The_Moves_In_Slow_Motion\"><\/span><strong>1. Practice The Moves In Slow Motion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like all other exercises, proper form is important in kickboxing. Before you start throwing punches and kicks at full speed, take some time to practice the moves in slow motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This will help you to get a feel for the correct form and ensure that you&#8217;re using the right muscles. It&#8217;s also a good way to prevent injuries. Below are some tips for proper form while performing common kickboxing moves:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay on the balls of your feet: <\/b><span style=\"font-weight: 400;\">you&#8217;ll be on your feet for the majority of the workout. The balls of your feet provide more stability and allow for better balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Brace your core: <\/b><span style=\"font-weight: 400;\">a strong core is important for both stability and balance. Be sure to engage your core muscles throughout the workout. This will also help create force and resistance while you&#8217;re punching and kicking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t extend your limbs fully during a movement: <\/b><span style=\"font-weight: 400;\">when you&#8217;re throwing a punch or kick, stop just before your arm or leg is fully extended. This will help keep your joints soft, prevent hyperextension and injuries.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Footwork is another important part of kickboxing. It helps you to stay balanced and provides the foundation for all of your punches and kicks. There are two main types of footwork used in kickboxing:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shuffle:<\/b><span style=\"font-weight: 400;\"> this is a quick, side-to-side movement that helps you to stay light on your feet. It&#8217;s often used to create distance between you and your opponent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stance:<\/b><span style=\"font-weight: 400;\"> there are three main stances used in kickboxing: orthodox (right-handed), southpaw (left-handed), and switch. Each stance has its own advantages and disadvantages, so it&#8217;s important to learn all three.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Orthodox: <\/b><span style=\"font-weight: 400;\">this is the most common stance used in kickboxing. It provides more power for your right hand, which may be your dominant hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Southpaw:<\/b><span style=\"font-weight: 400;\"> this stance is the opposite of orthodox. It provides more power for your left hand, which may be your non-dominant hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Switch: <\/b><span style=\"font-weight: 400;\">this stance is used when you need to quickly change directions or when you want to confuse your opponent.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Other stances such as the horse stance, cat stance, and crane stance are also used in kickboxing, but these are the three most common.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Kickboxing\">start transforming your life now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Kickboxing\"><img decoding=\"async\" class=\"aligncenter wp-image-41618 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919-1024x576.png\" alt=\"cardio kickboxing\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Have_A_Pre_And_Post-Workout_Routine\"><\/span><strong>2. Have A Pre And Post-Workout Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">What you do before and after <a href=\"https:\/\/betterme.world\/articles\/cardio-on-leg-day\/\">your workout<\/a> is just as important as the workout itself. Be sure to warm up before you start kicking and punching to get your muscles loose and to prevent injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple 5-10 minute warm-up of light cardio and dynamic stretching is all you need. After your <a href=\"https:\/\/betterme.world\/articles\/cardio\/\">workout<\/a>, it&#8217;s important to cool down and stretch again. This will help your muscles to recover and prevent soreness.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Use_Proper_Equipment\"><\/span><strong>3. Use Proper Equipment<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While you don&#8217;t need much equipment to do a kickboxing workout at home, there are a few things that can help to make it more effective. Investing in a quality pair of gloves, hand wraps, and a punching bag is worth the money.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gloves: <\/b><span style=\"font-weight: 400;\">using gloves will help to protect your hands and wrists while you&#8217;re punching. It&#8217;s important to choose a pair of gloves that fit snugly and are comfortable to wear.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hand wraps:<\/b><span style=\"font-weight: 400;\"> hand wraps provide support for your wrist and knuckles. They also help to absorb the impact of your punches.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Punching bag: <\/b><span style=\"font-weight: 400;\">a punching bag is a great way to increase the intensity of your workout. It also provides an opportunity to practice your punches and kicks.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"4_Fuel_And_Hydrate_Properly\"><\/span><strong>4. Fuel And Hydrate Properly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardio kickboxing will help you to burn a lot of calories, so it&#8217;s important to fuel your body properly before and after your workout. A pre-workout snack should be high in carbs and low in fat to give you energy (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/6\/5\/1782\/htm\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Post-workout, you&#8217;ll want to replenish your glycogen stores with a carb-rich meal or snack. Be sure to stay hydrated throughout the day, especially on days that you&#8217;re working out. Drinking plenty of water will help your body to recover and prevent muscle soreness (<\/span><a href=\"https:\/\/blog.nasm.org\/workout-and-nutrition-timing\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Cardio_Kickboxing_Workout_For_Beginners\"><\/span><strong>Sample Cardio Kickboxing Workout For Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here is a sample cardio kickboxing workout for beginners, adapted from the Athletics and Fitness Association of America (<\/span><a href=\"https:\/\/blog.afaa.com\/a-breakdown-of-cardio-kickboxing\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It includes a warm-up, main workout, and cool-down. Some acronyms are used in the main workout section. They stand for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">RHFS \u2013 Right-Hand Fighting Stance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">LHFS \u2013 Left-Hand Fighting Stance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">HS \u2013 Horse Stance<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up\"><\/span><strong>Warm Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">RHFS:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jab x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jab\/Cross (\u00bd tempo) x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hook x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Uppercut x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hook\/Uppercut x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping Jacks (transition to LHFS and repeat)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knee strike\/March three x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Front Kick (low)\/March three x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">DBL Step touch\/sidekick (alternating sides) x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back kick\/March three x 8<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Main_Workout\"><\/span><strong>Main Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Block_A\"><\/span><span style=\"font-weight: 400;\">Block A<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">HS:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 Jabs R moving R\/4 Jabs L moving L x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 Jabs R\/L\/R\/L (tempo)\/2 Uppercut (slow) x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hook (slow) x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 Alt Jabs (tempo)\/4 uppercut (tempo)\/2 hooks (slow) X 8<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Block_B_8ct_combo\"><\/span><span style=\"font-weight: 400;\">Block B (8ct combo)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">RHFS:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jab\/Cross\/Hook (4) Boxer\u2019s shuffle (4) X 4<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change Boxer\u2019s shuffle to front knee\/back knee X 4<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change back knee to back kick x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump rope (transition to LLFS)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Block_C_16ct_combo\"><\/span><span style=\"font-weight: 400;\">Block C (16ct combo)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">LHFS:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hook R\/L (4) Boxer\u2019s shuffle (4) x 4<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change Boxer\u2019s shuffle to step L, right knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change Knee to front kick<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping Jacks (transition to LLFS)<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Cool_Down\"><\/span><strong>Cool Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Static stretching for all major muscle groups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Foam rolling (optional)<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cardio kickboxing is a great way to get a full-body workout. It&#8217;s also an effective way to burn calories and improve your cardiovascular health. If you&#8217;re new to kickboxing, be sure to start with a beginner-level workout and gradually increase the intensity as you get more comfortable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always warm up and cool down before and after your workout, and be sure to stay hydrated throughout the day.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Kickboxing\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Cardio_Kickboxing\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Kickboxing is a brutal, high-octane sport. It is an off-shoot of Muay Thai, the national sport of Thailand. The name \u2018kickboxing\u2019 was first coined in Japan in the 1950s, when American Karate practitioners started to incorporate Muay Thai techniques into their own art (9). This stand-up combat sport uses punches and kicks; hence the name [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46726,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61,49],"tags":[],"coauthors":[125],"class_list":["post-46700","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cardio Kickboxing: Benefits, How To And Sample Beginner Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 CARDIO KICKBOXING \u27a4 is a great way to get your heart pumping and to tone your whole body. Read on to learn more about the benefits of cardio kickboxing and how to get started.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cardio Kickboxing: Benefits, How To And Sample Beginner Workout\" \/>\n<meta property=\"og:description\" content=\"\u2605 CARDIO KICKBOXING \u27a4 is a great way to get your heart pumping and to tone your whole body. Read on to learn more about the benefits of cardio kickboxing and how to get started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1302849463-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3\"},\"headline\":\"Cardio Kickboxing: Benefits, How To And Sample Beginner Workout\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/\"},\"wordCount\":2556,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1302849463-scaled.jpg\",\"articleSection\":[\"Cardio Workouts\",\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Kickboxing is a brutal, high-octane sport. It is an off-shoot of Muay Thai, the national sport of Thailand. The name \u2018kickboxing\u2019 was first coined in Japan in the 1950s, when American Karate practitioners started to incorporate Muay Thai techniques into their own art (<\/span><a href=\\\"https:\/\/www.worldkickboxingnetwork.com\/history\/\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">This stand-up combat sport uses punches and kicks; hence the name \u2018kickboxing\u2019. Opponents face each other in a ring, and the aim is to either knock out your opponent, or score enough points to win by decision. <\/span><span style=\\\"font-weight: 400;\\\">Boutique fitness studios across the globe are now offering cardio kickboxing classes, which are based on the same principles as the sport, but without the contact.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Unlike traditional Muay Thai or kickboxing training, which is more focused on developing technique and power, cardio kickboxing is designed to be a full-body workout that gets your heart rate up and burns calories. It's less about learning how to fight, and more about getting a great workout.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's everything you need to know about <a href=\\\"https:\/\/betterme.world\/articles\/fun-cardio\/\\\">cardio<\/a> kickboxing, including the benefits of this type of exercise, how to get started, and a sample beginner workout.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Cardio Kickboxing?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Cardio kickboxing is a type of workout that combines elements of boxing, Muay Thai, and karate. It usually takes place in a group fitness class setting, with music playing to help keep participants motivated.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The class will typically involve punching and kicking combinations that are performed for set periods of time, followed  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/\",\"url\":\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/\",\"name\":\"Cardio Kickboxing: Benefits, How To And Sample Beginner Workout - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1302849463-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 CARDIO KICKBOXING \u27a4 is a great way to get your heart pumping and to tone your whole body. 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Read on to learn more about the benefits of cardio kickboxing and how to get started.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/cardio-kickboxing\/","og_locale":"en_US","og_type":"article","og_title":"Cardio Kickboxing: Benefits, How To And Sample Beginner Workout","og_description":"\u2605 CARDIO KICKBOXING \u27a4 is a great way to get your heart pumping and to tone your whole body. 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It is an off-shoot of Muay Thai, the national sport of Thailand. The name \u2018kickboxing\u2019 was first coined in Japan in the 1950s, when American Karate practitioners started to incorporate Muay Thai techniques into their own art (<\/span><a href=\"https:\/\/www.worldkickboxingnetwork.com\/history\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">This stand-up combat sport uses punches and kicks; hence the name \u2018kickboxing\u2019. Opponents face each other in a ring, and the aim is to either knock out your opponent, or score enough points to win by decision. <\/span><span style=\"font-weight: 400;\">Boutique fitness studios across the globe are now offering cardio kickboxing classes, which are based on the same principles as the sport, but without the contact.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Unlike traditional Muay Thai or kickboxing training, which is more focused on developing technique and power, cardio kickboxing is designed to be a full-body workout that gets your heart rate up and burns calories. It's less about learning how to fight, and more about getting a great workout.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's everything you need to know about <a href=\"https:\/\/betterme.world\/articles\/fun-cardio\/\">cardio<\/a> kickboxing, including the benefits of this type of exercise, how to get started, and a sample beginner workout.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is Cardio Kickboxing?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Cardio kickboxing is a type of workout that combines elements of boxing, Muay Thai, and karate. It usually takes place in a group fitness class setting, with music playing to help keep participants motivated.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The class will typically involve punching and kicking combinations that are performed for set periods of time, followed  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/cardio-kickboxing\/","url":"https:\/\/betterme.world\/articles\/cardio-kickboxing\/","name":"Cardio Kickboxing: Benefits, How To And Sample Beginner Workout - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/cardio-kickboxing\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1302849463-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 CARDIO KICKBOXING \u27a4 is a great way to get your heart pumping and to tone your whole body. 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