Why is a Cardio Kickboxing Workout Awesome?

When it comes to martial arts, most people think of BJJ because so far it 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 art that is fast paced, and you will be able to get the same benefit 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 have lost a significant amount of weight just with the help of kickboxing.

With the help of this article, you will be able to know in detail about the cardio kickboxing workout. We will also explore some of the main constituents 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 movement, you will learn to defend yourself. Some of the main constituents that are included within the kickboxing include jabs, crosses, hooks, and uppercuts. These are some of the punches with the main focus on the upper body. For the lower body engagement, there are simple knee strikes, front kicks, sidekicks, back kicks, and roundhouse kicks. The combination of punches and strikes will help you in full-body defense.

cardio kickboxing

What is Included in Cardio Kickboxing Workout Classes?

Beginners are recommended to join kickboxing classes with some professionals. Within these classes, you will have a simple warm-up session that will help your body get ready for the workout. For stamina building, you will have an intense exercise with planks, crunches, and squats. Then, a simple cardio kickboxing practice session is conducted.

This can consist of around 1 hour. For the cardio kickboxing workout, you don’t have to hit someone, instead, you will be throwing punches in the air or just simply hitting the punching pads. This is an intense workout and within just one hour you will be able to burn up to 450 calories.

Kickboxing is a great substitute for cardio. It will help you bring up your heartbeat and it will strengthen your heart as well. With kickboxing, you will be able to lose belly fat and maintain your blood sugar level. Apart from this, it will also help in controlling blood cholesterol levels. Kickboxing is also great for endurance training.

Simple Beginner’s Cardio Kickboxing Workout

For kickboxing, it is better to start with the help of a professional owner. If you want to start on your own, you can do that at home. In case you don’t have a gym membership, you can set up a simple at-home gym. For a beginner who is not aware of kickboxing, you can start by dividing your workout session. A simple workout session will consist of the following requirements.


  • For the 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 something that will accommodate you accordingly.
  • In case you don’t have good sneakers, you can work out barefoot as well.
  • Start with a simple warm-up session where you can perform rope skipping, stretching, and 5 minutes yoga poses.
  • After this, you can get into the one-by-one punch.
  • Once you are done with upper bodywork, you can start with the lower body workout. For this, you can practice the kicks and strikes.
  • After practicing both, you can switch to the combinations. With the help of combinations, you will be able to build a muscle memory that will help you.
  • After practicing the combinations, move to improve speed. For improving speed, you can rely on shadowboxing and speed boxing.
  • In most cases, practicing shadow boxing involves the punching bag workout 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, complete it off with a cool-down session. Cooldown sessions can consist of simple yoga along with positive imagery. This will help you relax and improve your body and mind synchronization.

Overall, this workout session can range from 30 minutes to 60 minutes. You need to be regular so that your body develops muscle memory. Being regular 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. 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 will help 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 that you can use to protect yourself to effortless movement, kickboxing can be used everywhere.