Most people primarily associate kickboxing workouts with relentless physical contact, conjuring images of intense sparring sessions and high-impact strikes. However, this perception doesn’t mean the sport is unsafe or unsuitable for a wider audience.

In fact, what if I told you that kickboxing offers substantial benefits for both youngsters and older adults? It’s not just about combat; it’s about fitness, health, and well-being.

A study published in Frontiers in Medicine revealed that kickboxing can significantly improve markers of osteoporosis and sarcopenia in adults aged 50 to 85. These findings highlight that kickboxing is more than just a high-energy workout; it can also play a vital role in maintaining and improving bone health and muscle mass in older adults.

Because of its enormous health benefits, I want to help you better understand what kickboxing is all about. By breaking down the basics and shedding light on its advantages, you’ll feel more confident and motivated to give it a go. So, let’s dive in and explore how kickboxing can become a valuable part of your fitness routine, regardless of your age.

Table of Contents:

• What is Kickboxing?
• Types of Kickboxing

1. Competitive kickboxing
2. Non-competitive kickboxing
3. No-contact Kickboxing (Cardio Kickboxing)

• Kickboxing Punches and Kicks
• Types of Kickboxing Workouts
• Benefits of Kickboxing
• Basic Kickboxing Equipment
• FAQs
• Overview
• References

What is Kickboxing?

Kickboxing is an exciting combat sport. It combines moves from boxing, Karate, and Muay Thai. Techniques include punches, kicks, knee strikes, and elbow strikes.

Kickboxing began in Japan in 1959. The sport and the term “kickboxing” took shape in the mid-60s. It was developed to blend the best techniques from different martial arts. This allowed martial artists to test their skills in full-contact fights, unlike the point-based competitions of the time.

Kickboxing’s global popularity soared in the 1980s. Joe Lewis, a famous martial artist and former karate champion, played a key role. He introduced kickboxing to the West. He saw it as a way to improve fitness, self-discipline, and mental toughness. His efforts helped make kickboxing a respected sport in North America and Europe.

Today, kickboxing is well-regulated with standardized rules and competitions. Various organizations ensure safe and fair competitions. They also provide rankings and host world championships for top athletes.

Kickboxing is also a popular fitness workout. Many people use it to boost cardiovascular health, build strength, increase flexibility, and reduce stress. The intense workouts offer a full-body challenge.

Kickboxing workouts are available for all fitness levels, from beginners to advanced. These classes mix aerobic exercises, resistance training, and technique drills. They provide a fun and challenging workout.

In summary, kickboxing is more than just a combat sport. It’s a great way to get fit, learn self-defense, and build mental toughness. Whether you want to compete or just get in shape, kickboxing offers many benefits for all ages and abilities.

Types of Kickboxing Workouts

As with most combat sports, kickboxing comes in various styles and types.

You’ll often hear about Japanese and American-style kickboxing, but generally, it can be categorized into three main types:

1. Competitive kickboxing

Competitive kickboxing is a form of the sport where fighters train and compete professionally. They aim to build successful careers in kickboxing, which involves rigorous training, intense sparring sessions, and participating in competitive events such as tournaments or championship bouts.

Fighters in competitive kickboxing follow structured training regimens designed to improve their skills, stamina, strength, and overall performance. They work with experienced coaches, attend training camps, and often undergo specific conditioning programs to prepare for fights. Sparring sessions are a crucial part of their training, allowing them to practice and refine their techniques in a controlled yet competitive environment.

Competitive kickboxing events are organized according to established rules and regulations. Fighters compete against opponents in their weight class, showcasing their skills in striking, defense, footwork, and strategy. The goal is to win matches either by knockout, technical knockout, or by accumulating more points than the opponent over the duration of the fight.

The competitive nature of kickboxing events adds an element of excitement and adrenaline, attracting both participants and spectators who appreciate the skill, athleticism, and strategy involved in the sport. Successful fighters in competitive kickboxing can achieve recognition, titles, and accolades within the kickboxing community, making it a rewarding and prestigious endeavor for those passionate about the sport.

2. Non-competitive kickboxing

Non-competitive kickboxing is a variant of the sport that emphasizes self-defense skills, fitness improvement, and overall well-being rather than competitive fighting. Unlike competitive kickboxing, where fighters aim for careers in the sport and participate in intense sparring and competitive events, non-competitive kickboxing is more focused on personal development and fitness goals.

In non-competitive kickboxing, practitioners typically engage in a variety of activities to improve their skills and fitness levels. These may include drills to enhance striking techniques such as punches, kicks, knee strikes, and elbow strikes. Additionally, practitioners often work on defensive techniques, footwork, and movement patterns to improve their ability to defend themselves effectively.

Another key aspect of non-competitive kickboxing is conditioning. This involves exercises to build strength, endurance, flexibility, and cardiovascular fitness. Workouts may include strength training exercises, cardiovascular exercises like jumping rope or running, and flexibility drills such as stretching.

Unlike competitive kickboxing, where fighters train with the goal of defeating opponents in the ring, non-competitive kickboxing practitioners do not engage in sparring or full-contact fighting. Instead, they may practice techniques on pads, bags, or with partners in a controlled manner to simulate real-life scenarios without the risk of injury.

Non-competitive kickboxing is often popular among individuals who are looking for an engaging and effective workout that also teaches valuable self-defense skills. It can be suitable for people of all ages and fitness levels, and many gyms and fitness centers offer non-competitive kickboxing classes tailored to different experience levels.

3. No-contact Kickboxing (Cardio Kickboxing)

No-contact kickboxing, also known as cardio kickboxing, focuses on fitness and technique without sparring or physical contact with opponents. It combines elements of traditional kickboxing with high-intensity aerobic exercises, making it an excellent workout for improving cardiovascular health, strength, and overall fitness.

In cardio kickboxing, participants practice fundamental kickboxing techniques like punches, kicks, knee strikes, and elbow strikes. These movements are typically performed in sequences or combinations designed to elevate the heart rate and burn calories.

The workouts often include:

• Bag Work: Punching and kicking heavy bags to simulate the resistance and impact of a real opponent, helping to build power and endurance.
• Pad Work: Practicing techniques on focus mitts or kick pads held by a partner or instructor to improve accuracy and form.
• Aerobic Exercises: Incorporating movements like jumping jacks, burpees, and high knees to increase cardiovascular intensity.
• Strength Training: Using bodyweight exercises, dumbbells, or resistance bands to build muscle and enhance overall strength.

One of the main benefits of no-contact kickboxing is that it offers a high-energy, full-body workout that can be adjusted to any fitness level. It’s suitable for beginners looking to get into shape, as well as seasoned athletes wanting to maintain their conditioning. Since there’s no sparring, the risk of injury is significantly reduced, making it a safer option for those concerned about physical contact.

Cardio kickboxing classes are popular in gyms and fitness centers, often set to energetic music to keep participants motivated and engaged. The emphasis is on fun, fitness, and learning proper technique, providing a comprehensive workout that improves physical health and boosts mental well-being.

Kickboxing Punches and Kicks

Below are the three core kicks and four punches in kickboxing:

Jab

As you probably know, a jab is a quick, straight punch thrown with your lead hand. It’s one of the most fundamental techniques in kickboxing and serves multiple purposes. Although it may not be the most powerful punch in your arsenal, the jab is crucial for gauging distance, disrupting your opponent’s rhythm, and setting up more powerful combo attacks.

By consistently throwing jabs, you can keep your opponent at bay and create openings for more significant strikes. The jab is also effective for maintaining control of the ring or sparring area, allowing you to dictate the pace and flow of the fight. Additionally, practicing your jab helps improve your hand speed, accuracy, and overall coordination, making it an essential component of any kickboxing routine.

Cross

As you can tell by the name, a cross is a cross-body punch. In other words, it is a more powerful straight punch thrown by your dominant hand with the help of your hips and shoulders. This punch generates significant power due to the rotation of your body, transferring force from your lower body through your core and into your fist.

Hook

A hook is a powerful side punch thrown in a semi-circular motion, using either the lead or dominant hand. It targets the side of the opponent’s head or body and generates force through the rotation of the hips and shoulders. This punch is versatile and effective for breaking through defenses and landing impactful strikes.

Uppercut — Kickboxing Workouts

An uppercut is a powerful punch thrown from below, often targeting the opponent’s chin. It can be executed with either hand, using an upward motion. This punch is designed to penetrate an opponent’s guard and deliver a forceful blow, typically aiming to catch them off-guard and cause significant impact.

Front Kick

The front kick, or teep, is one of the most frequently used leg strikes in kickboxing. It is often aimed at the opponent’s stomach or legs, usually above the knee. The kick is executed by thrusting the leg forward from the knee and hip, delivering the strike with the ball of the foot. This technique is effective for keeping opponents at a distance, disrupting their balance, and setting up further attacks.

Roundhouse Kick

The fighter executes the roundhouse kick with the rear foot, delivering a powerful rotational strike that makes contact with the target using the shin or the top of the foot. Unlike the karate roundhouse kick, known as mawashi geri, kickboxing practitioners do not utilize the ball of the foot for striking. This kick effectively delivers forceful blows to the opponent’s body or head, utilizing the momentum generated from the rotation of the hips and upper body.

Switch Kick

Finally, we have the switch kick, which is essentially a roundhouse kick that begins with a quick shuffle of the feet. The mechanics of the kick remain the same, but the key difference is that you rapidly switch your lead and rear foot before executing the kick. This quick switch can add an element of surprise and make it harder for your opponent to anticipate and defend against the strike.

Types of Kickboxing Workouts

Now that you know the basics of the sport, let’s explore the different types of kickboxing workouts:

Shadowboxing

Shadowboxing is a foundational exercise in kickboxing where you practice throwing punches and kicks in a freestyle manner without making contact with any objects or opponents. This routine helps you warm up your muscles, improve your technique, and increase your cardiovascular endurance.

One of the primary benefits of shadowboxing is that it allows you to focus on your form and movement patterns without the distraction of external targets. It also helps you develop speed, agility, and coordination, making it an excellent exercise for beginners and experienced kickboxers alike.

Since shadowboxing doesn’t require any equipment, you can do it anywhere, making it a convenient and versatile workout option. It’s often used as a warm-up activity before more intense training sessions or as a standalone workout to improve skills and fitness levels.

Bag Work

Bag work is an important part of kickboxing training. It means hitting and kicking a heavy bag. This helps you get better at throwing strong and accurate punches and kicks.

Unlike when you shadowbox, you need gloves and hand wraps to protect your hands. But you usually don’t need shin guards for bag work. It’s a great way to improve your skills, strength, and fitness in kickboxing.

Pad Work

Pad work is a more advanced form of training than bag work in kickboxing. It focuses on practical striking skills and involves working with a partner or coach who holds pads for you to hit.

When you practice with pads, it simulates the movements and challenges of a real fight. This helps you improve your accuracy, speed, and defense skills. Pad work is dynamic and interactive, allowing you to work on both attacking and defensive techniques.

Just like with bag work, you should wear gloves and hand wraps to protect your hands during pad work.

Touch Drills — Kickboxing Workouts

Touch drills are a great training exercise for both competitive and non-competitive kickboxers. These drills involve practicing strikes and defensive moves with a partner.

Unlike sparring, touch drills are quick and involve minimal force; you’re essentially just touching your partner, as the name suggests. This helps you work on your strike technique and accuracy without the risk of hard contact or injuries.

While touch drills are safe, it’s essential to use full protective equipment as a precaution. This includes gloves, hand wraps, and sometimes shin guards, to ensure safety during the drills.

Sparring

Sparring is the last stage of kickboxing training, where fighters engage in controlled combat to simulate a real match. It involves using about 60-80% of your striking force and speed.

While sparring helps prepare fighters for competition, it can be risky and is typically recommended for advanced kickboxers. Injuries are common during sparring sessions, so beginners are usually advised against it by professional coaches.

For safety, full protective gear is essential during sparring, including gloves, hand wraps, shin guards, and sometimes headgear.

Benefits of Kickboxing

Here are the benefits of Kickboxing Workouts:

1. Physical Fitness Boost: Kickboxing offers a significant boost to physical fitness. It’s an excellent way to improve overall conditioning, stamina, and strength. Whether you’re looking to lose weight or enhance your fitness level, kickboxing can be a highly effective workout.

2. Stress Relief: Kickboxing is not just about physical fitness; it’s also a great way to relieve stress. The combination of intense workouts, punching, and kicking can be a cathartic release for pent-up tension and stress. Plus, the endorphins released during exercise can elevate your mood and leave you feeling refreshed and energized.

3. Self-Defense Skills: Kickboxing is more than just a workout; it’s also a practical way to learn self-defense skills. In a world where safety is paramount, knowing how to defend yourself can provide peace of mind and confidence. Kickboxing teaches valuable techniques for protecting yourself in various situations, making it a valuable skill to have.

4. Social Connections: Kickboxing is not just about individual fitness; it’s also a great way to build social connections. Participating in kickboxing classes or training sessions allows you to meet like-minded people who share your passion for fitness and self-improvement. The camaraderie and mutual support in kickboxing environments often lead to strong friendships and a sense of community, making your fitness journey more enjoyable and fulfilling.

Basic Kickboxing Equipment

You don’t need to buy a ton of equipment to start kickboxing, but having some basic gear is important:

Hand wraps: Hand wraps are essential gear for kickboxing. They provide support and protection to your wrists, knuckles, and thumbs during training and sparring sessions. Hand wraps also help absorb sweat and maintain hygiene inside your gloves, keeping your hands comfortable and reducing the risk of injuries.

Boxing gloves: Boxing gloves are a crucial piece of equipment for kickboxing. They protect your hands and wrists during training and sparring by cushioning the impact of punches and kicks. Boxing gloves come in various sizes, weights, and styles to suit different training needs and preferences. It’s essential to choose gloves that fit properly and provide adequate support for your hands while allowing you to move freely and comfortably during workouts.

Mouthguard: A mouthguard is a vital piece of protective gear for kickboxing. It helps prevent injuries to your teeth, gums, lips, and jaw during intense training sessions and sparring matches. Mouthguards cushion impacts and reduce the risk of dental damage or jaw injuries caused by punches, kicks, or accidental collisions. Wearing a mouthguard is essential for maintaining oral health and ensuring safety during kickboxing activities.

As you progress, you might want to add shin guards, kickboxing shorts, and other protective gear like groin protectors and chest guards.

Related Articles for Kickboxing:

• Melt Your Fat Fast with 20-Minute Kickboxing Workout At Home
• The Art of Shadow Boxing: Technique and Tone

FAQs — Kickboxing Workouts

What equipment do I need to start kickboxing?

To begin kickboxing, you’ll need basic gear like hand wraps, boxing gloves, and a mouthguard. As you progress, you may also require shin guards, kickboxing shorts, and additional protective gear.

Is kickboxing suitable for beginners?

Yes, kickboxing can be suitable for beginners. Many classes offer beginner-friendly sessions where you can learn the basics and gradually build your skills and fitness level.

Can kickboxing help with weight loss?

Yes, kickboxing is an excellent workout for burning calories and improving overall fitness, making it effective for weight loss when combined with a healthy diet.

Is kickboxing safe?

Kickboxing can be safe when practiced with proper techniques and under the guidance of qualified instructors. Using protective gear and following safety protocols can further reduce the risk of injuries.

How often should I practice kickboxing?

The frequency of kickboxing practice depends on your fitness goals and schedule. Generally, aiming for 2-3 sessions per week can yield noticeable improvements in strength, endurance, and skill over time.

Overview — Kickboxing Workouts

Kickboxing workouts provides a wide range of advantages for physical fitness, stress relief, self-defense skills, and social connections.

While concerns about injuries are valid, practicing with caution and proper techniques can greatly minimize the risk of serious injuries like a broken nose.

To get started, find the type of kickboxing that aligns with your goals and interests. Consider joining a kickboxing club near you to begin your journey and experience the transformative benefits firsthand.

I look forward to hearing about your first lesson and the exciting experiences you’ll have in your kickboxing journey!

References;

• Lin YA, Chen LH, Chen FP, Wong AM, Hsu CC, Chen JY. The Effectiveness of a Group Kickboxing Training Program on Sarcopenia and Osteoporosis Parameters in Community-Dwelling Adults Aged 50-85 Years. Front Med (Lausanne). 2022 Apr 25;9:815342. doi: 10.3389/fmed.2022.815342. PMID: 35547204; PMCID: PMC9081979.
• Ouergui I, Hssin N, Haddad M, Padulo J, Franchini E, Gmada N, Bouhlel E. The effects of five weeks of kickboxing training on physical fitness. Muscles Ligaments Tendons J. 2014 Jul 14;4(2):106-13. PMID: 25332919; PMCID: PMC4187584.
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