Why is a Cardio Kickboxing Workout Awesome?

When it comes to martial arts, most people think of Brazilian jiu-jitsu, also known as BJJ. Indeed, BJJ is one of the best ways to engage your whole body. Apart from this, you will be able to learn a basic skill that will help you feel safe at all times. With kickboxing, most people get very confused. To understand the importance of kickboxing, you need to understand the way this combat-based game has been designed. Kickboxing is a mix of martial arts techniques along with some fast cardio and boxing. Overall, a cardio kickboxing workout is one of the best forms of martial arts that is fast paced. Moreover, you get the same benefits as cardio.

For beginners who are just starting their martial arts journey, kickboxing is known to be a very good strength-based exercise that will help any athlete get ready for the workout. This also helps in building stamina and endurance. You will see improvement in body flexibility and you will be able to burn extra calories. Most people report that they lose a significant amount of weight just with the help of kickboxing.

With the help of this article, you will know, in detail, about the cardio kickboxing workout. We will also explore some of the main parts that every kickboxer needs to learn. For the beginner who is still trying to figure out some of the best exercises, we have listed some benefits along with simple exercises for kickboxers.

What is Kickboxing?

For beginners, kickboxing is an excellent combination of kicks, punches, and knee strikes. With the help of extremely organized and choreographed movements, you learn to defend yourself. Some of the main constituents that are included within kickboxing include jabs, crosses, hooks, and uppercuts. These are some of the punches with the main focus being on the upper body. For engaging the lower body, there are simple knee strikes, front kicks, sidekicks, back kicks, and roundhouse kicks. So, the combination of punches and strikes help you in full-body defense.

Who is it for?

Cardio kickboxing is a great alternative for anyone who has become bored with cardio workouts like brisk walking or jogging on a treadmill. Cardio kickboxing is also an alternative for anyone who enjoys the “semi-dance” movements found in aerobics or step classes.

What is Included in Cardio Kickboxing Workout Classes?

Beginners are recommended to join kickboxing classes given by professionals. These classes consists of a simple warm-up session that helps your body get ready for the workout. To build stamina, there are intense workouts with planks, crunches, and squats. This is followed by a simple cardio kickboxing practice session.

By the way, the practice session can run for about one hour. Furthermore, during a cardio kickboxing workout, you don’t have to hit someone. Instead, you throw punches in the air or just simply hit punching pads. Most of all, this is an intense workout and within just one hour you may burn up to 450 calories.

Incidentally, kickboxing is a great substitute for cardio. In fact, kickboxing helps you increase your heartbeat and it strengthens your heart as well. Furthermore, with kickboxing, you are able to lose belly fat and maintain your blood sugar level. Apart from this, kickboxing also helps control blood cholesterol levels. Lastly, kickboxing is great for endurance training.

Simple Beginner’s Cardio Kickboxing Workout

First and foremost, it is better to start kickboxing with the help of a professional trainer. On the other hand, if you want to start on your own, you can do that in your home. In fact, if you don’t have a gym membership, you can set up a simple at-home gym. Furthermore, a beginner, who is not aware of kickboxing, can start by dividing your workout sessions. Incidentally, a simple workout session is described below.


  • For preparation, you need to make sure you are wearing the right gym gear. Everything needs to be comfortable and stretchable. Since you are going to kick, you need to wear something that will allow you to kick comfortably.
  • Second, in case you don’t have good sneakers, you can work out barefoot as well.
  • Third, start with a simple warm-up session that can consist of rope skipping, stretching, and five-minute yoga poses.
  • After this, you can get into one-by-one punch.
  • Once you are done with upper bodywork, you can do lower body workouts. For example, you can practice kicks and strikes.
  • After practicing both, you can switch to combinations. With the help of combinations, you are able to build muscle memory that will help you.
  • After practicing combinations, move on to improve speed. For improving speed, you can use shadowboxing and speed boxing.
  • In most cases, practicing shadow boxing involves punching bag workouts as well. This will help you devise a simple strategy that you can use in real life as well.
  • Once you are done with the session, end it off with a cool-down session. Now, cool-down sessions can consist of simple yoga along with positive imagery. By the way, these help you relax and improve body and mind synchronization.

Overall, this workout session can range from 30 minutes to 60 minutes. You need to do these workouts regularly so that your body develops muscle memory. However, regularly doesn’t mean you need to work out daily. Working out just 3-5 days is enough. This will give your body enough time to heal and you will see improvement in your performance.

Bottom Line

Kickboxing is more than just a simple combat-based game. It helps in building endurance and stamina. Apart from this, kickboxing is perfect for strengthening the heart. Also, you will see improvement in your health, and you will be able to burn a lot of extra calories. Since this is a fun activity, you will be able to enjoy it more and this will help you get into shape as well. Overall, kickboxing is not just a good method of self-defense, it also helps you become strong and healthy.

For senior citizens, kickboxing is good because it has an anti-aging effect. Since kickboxing is good for all ages, it is known to be the best exercise for all. Kickboxing is not only a good sport, it is a good exercise and a functional skill that you can use in your life. From basic self-defense you can use to protect yourself to effortless movement, kickboxing can be used everywhere.