Simple Yet Effective Cardio Kickboxing Workouts

What is Cardio Kickboxing

Some of you might be wondering, what is the difference between kickboxing and cardio kickboxing. Here it goes, kickboxing is a full-contact combat sport based on punching and kicking. Historically developed from karate, kick boxing encompasses a mixture of boxing and Karate. On the other hand, cardio kickboxing combines full body aerobic exercises with boxing and various other martial art moves. It is effective in building stamina, improving flexibility, enhancing coordination and burning calories. This is because you can build lean muscles with this challenging workout. Yes, it may sounds like both kickboxing and cardio-kickboxing involve similar cardio elements. However, cardio kickboxing is just for cardio, not self-defense or fighting and because of this it focuses much more on the calorie burning aspect of the sport.

Cardio kickboxing is a combination of movements like punches, kicks and strikes. Despite the name, it is a non-contact workout as all the punches and kicks are thrown into the air or onto the pads.

Punches include:

• Jabs: a straight punch with hand on leading side of the body
• Crosses: a straight punch that uses the lagging side of the body
• Hooks: a hooking motion that allows you to punch your opponent on the side by rotating one hand round
• Uppercuts: a hooking motion that goes form down to up and you aim for your opponent
• The list goes on, however the above punches are the most common and form the majority of the movements.

Kicks, blocks and strikes include:

• Shin blocks: bring your knee up and elbow down in a crunching motion. Your knee should meet and touch your elbow of the same side
• Front kicks : bend your knee towards your chest, then extend your leg forward
• Stance switch: hop quickly and switch feet
• High kicks : hop rear leg to the front leg position while simultaneously kick the front foot up by rotating your leg and hip to the sideway
• Back kicks: bend your knee towards your chest, then extend your leg behind you, pushing out through the heel, foot flexed
• Sidekicks: a kick that comes from a sidewards stance

Benefits of Cardio Kickboxing

1. Burns Mega Calories

According to the American Council on Exercise, cardio kickboxing is a high energy consumption workout that can burn between 350 and 450 calories per hour. Cardio kickboxing is a fast paced and high energy consumption class that will burn a lot of calories and as a result will lead to increased metabolism. It is undeniably one of the best ways to burn fat. As you burn fat and slim down, you are replacing the fat with lean muscle that give your body a healthier and stronger appearance.

2. Gets Healthier and Fitter

By practicing cardio kickboxing, your hear rate will be elevated. At the same time, your increased heart rate is in an intense zone in which cardiovascular conditioning takes place. Cardio conditioning can allow you to have a daily calorie deficit, thus allowing fat loss. The loss may include the belly fat which is difficult to lose. By losing all the excessive fat, the risk of you developing heart diseases, certain types of cancer and diabetes is low.

3. Reduces Stress

Cardio kickboxing is an effective way to relieve stress and frustration as exercising releases the hormones such as serotonin and dopamine that help improve your mood and block the feelings of pain. This is proven by a study conducted by researchers at Oxford University’s Institute of Cognitive and Evolutionary Anthropology. In addition, reduced stress levels have been shown to aid in weight loss – further helping one lose weight.

 4. Boost Energy

Attending cardio kickboxing classes has been shown to boost your energy levels according to Mayo Clinic. This is because your heart and lungs begin performing more efficiently and as a result the blood becomes more oxygenated. This enables the muscle tissues to produce energy better for themselves.

5. Variety

People might be bored with their usual cardio routine: plodding along on the treadmill or the stair climber. Sonner or later, they are going to lose motivation to go to the gyms. Cardio kickboxing is certainly a good choice if they want be motivated all the time in order to achieve their fitness goals. In order to enjoy the ongoing health benefits of cardio kickboxing, look for a 30-60 minutes class that you can attend on a consistent basis.

6. Improve coordination

Cardio kickboxing will improve your coordination as it trains your brain to react and utilize both your right and left sides – coincidently, this has been shown to aid the brain’s ability to process and store information and as result increased levels of cardiovascular activity have been shown to reduce one’s risk of developing alzheimers.

Cardio Kickboxing Workouts Structure

Below is perfect workout routine even if you have a busy schedule as it only takes you a short amount of time. Why not just take a 30 minutes break from what you are doing to hit your fitness goals and get healthier? The good thing about cardio kickboxing is that you do not need to prepare any equipment, all you need to do is to find a little bit of space to carry out the workouts. Thus, throw all your excuses away and start moving your body to enjoy the huge health benefits that cardio kickboxing offers. Before you start, remember warming up yourself is very important to prevent injuries.

Warm Up

Arm Swing x 30
Arm Circle x 30
Torso Circles x 30
Torso Rotation x 30
High Knee March x 30
Standing Side Crunch x 60
Standing Crisscross Crunch x 60
Up and Out x 60
Jumping jacks / Jump Rope x 120

Round One

(Start with left leg at the front)
Jab + Cross x 10 (switch stance and repeat)
Jab + Cross + Jab x 10 (switch stance and repeat)
Jab + Cross + Jab + Ducking Stance Change x 10 (5 times each side)
Jab + Cross + Uppercut + Uppercut x 10 (switch stance and repeat)
Hook + Uppercut + Uppercut + Hook x 10 (switch Stance and repeat)
Jab + Hook + Hook + Uppercut + Ducking Stance Change x 10 (5 times each side)

Round Two

(Start with left leg at the front)
Shin Block (L) + Jab + Cross + Shin Block (R) x 10 (switch stance and repeat)
Knee + Knee + Jab + Cross x 10 (switch stance and repeat)
Knee + Front Kick (L) + Front Kick (R) x 10 (switch stance and repeat)
High Kick + Knee + Shin Block (L) + Shin Block (R) + Ducking Stance Change x 10

Front Kick (L) + Jab + Cross + Front Kick (R) x 10 (switch stance and repeat)

High Kick + High Kick + Uppercut + Uppercut + Knee x 10 (switch stance and repeat)

Cool Down

How Should I Begin

• Wear comfortable workout clothing
• Prepare a small towel
• Bring water to stay hydrated
• Beginners are advised to start slow. Always listen to your body and take water breaks when necessary
• Always bear in mind it is normal to become frustrated in the beginning if you have trouble keeping it up. Do not quit but follow and listen to your instructor/trainer’s movements. Keep moving to enjoy the health benefits. Remember, practice makes perfect.

We are offering trainings at Fightzonesg, we motive each other to become better.

Therefore, if you are serious about achieving your fitness goals and getting the body that you have always wanted, why not get a FREE TRIAL form us and try today. Register Now! Enroll today and get a hands-on experience.