Kick boxing exercises

Kick boxing exercises

Let’s know about Kick boxing exercises. Kick boxing is a form of aerobic exercise that uses mixed martial arts techniques. Mixed martial arts fighters often use kickboxing techniques. Punches, kicks and knees are used in this. There are many variations of this one technique, cardio kickboxing or tiebo being one of them. This is how to understand the difference between kickboxing and cardio kickboxing.

While kickboxing focuses heavily on technique, the main goal of cardio kickboxing exercises is to improve physical activity while improving blood flow throughout the body. You do not need any special technique for this exercise. The goal of this exercise is to engage the entire body and all major muscle groups while increasing the heart rate and blood circulation. People are thinking that this practice is usually required for war or self-defense. However, it is not entirely correct to believe so. This form of exercise helps in increasing the stamina, fitness, flexibility of the body and helps in reducing the weight .

Cardio kickboxing workout structure

Cardio kick boxing exercises are commonly found in gyms. If you do not want to go to the gym, you can also do it at home through online trainers and videos.

In this workout, small exercises of one to two minutes are done. In this, exercises like jabs, crosses, hooks, undercuts and kicking are done. Sometimes this exercise is also done with plank and pushups . The aim is to burn as many calories as possible during the entire exercise. Combinations of these types of exercises are known as modified cardio workouts, with kickboxing techniques being added to make it more interesting.

Who Can Do Cardio Kickboxing?

Kick boxing exercises
Kick boxing exercises

Cardio kick boxing exercises can be done by everyone. However, this exercise can be very beneficial for those who want to lose weight. Broadly speaking, kickboxing is the best way to maintain better balance, strength, flexibility and agility in the body. This practice can be very beneficial for old people as well. Because through this improvement in physical balance and coordination is also seen. It is also the easiest and cheapest way to stay fit, as the exercise does not require any equipment. Some people do use a punching bag, but this is optional.

The purpose behind creating cardio kick boxing exercise was to help people increase strength or bodybuilding in easy ways. You can understand it just like a weight training exercise .

Benefits of Cardio Kick boxing Exercises?

You are well aware of the many health benefits of cardio workouts. Similarly, experts believe that cardio kickboxing also has many special advantages. For this a comparative study was done with some participants. For this, an attempt was made to know the effects and benefits of regular cardio exercise and kickboxing by including 30 participants. Of these, 15 participants were asked to do kickboxing training for 5 weeks. The remaining 15 people did regular cardio exercises such as jogging and sports and exercises such as tennis. On this basis their results were seen.

The experts found that the group that was given kickboxing showed significant improvements in upper body muscle strength, aerobic power, fitness, speed and agility. There was a significant improvement in the strength of the upper and lower parts of these people. The conclusion was that the kickboxing group got more benefits than the cardio workout.

According to experts, cardio kick boxing exercises are an effective way to lose weight and reduce excess belly fat . According to the American Council on Exercise, you can easily burn up to 450 calories in an hour by doing cardio kick boxing exercises. The benefits of cardio kickboxing can be compared to the benefits of swimming. The whole body gets exercise even during swimming exercise. Other studies have shown that kickboxing has neuromuscular benefits as well. Kicking and punching during exercise greatly improves body balance. Apart from this, people who are suffering from multiple sclerosis (MS) also get a lot of benefits from kickboxing.

Cardio kickboxing exercises are heavily inspired by cardio exercises, so the following benefits can also be obtained from it.

heart benefits

According to the American Heart Association, smoking, obesity , high blood pressure and a sedentary lifestyle are among the major risk factors for heart disease. With exercises like cardio workout, you can easily control weight and blood pressure. Cardio workouts increase the amount of HDL (good cholesterol) while reducing the amount of LDL (bad cholesterol) in the blood. It also improves the ability of the heart muscle as well as the body’s use of oxygen. This means that you can go about your everyday tasks without having too much energy and feeling tired. All these are very beneficial for the heart.

beneficial in relieving stress

Since cardio kickboxing is a high-intensity exercise, it helps your brain release neurotransmitters called endorphins. It is a hormone that makes a person feel happy. As you get used to the workout, your confidence will improve and you will feel better about yourself. In addition, cardio kickboxing is often an exercise performed in groups. Exercising in groups creates competition, which makes you strive to do better. All these factors will take you away from everyday stress and leave you feeling relaxed.

improve sleep

Exercising at high intensity helps you sleep better. Many researches have shown that people who exercise regularly get better sleep. However, a lot depends on the time at which you exercise. Exercising causes the release of endorphins and an increase in body temperature. That’s why experts recommend that one should not exercise before sleeping.

Cardio kickboxing exercises the right way

The great thing about cardio kickboxing exercises is that you can easily incorporate many new moves during your workout. You have already come to know about the benefits of cardio kickboxing in the above mentioned points. Now before doing this workout, it is also important to understand some of its terms.

  • Jab: Throwing a punch with the straight arm.
  • Cross: Punching with the other hand.
  • Uppercut: An arcing punch from the floor to the opponent’s (imaginary) chin.
  • Hook: Throwing a swing punch through the top of the head.
  • High Knee: Bend your legs and bring your knee up to chest level.
  • Front Kick: Punch by lifting the leg up and straightening the knee.
  • Boxer Successful: This is the resting position in which you slowly jump by moving the legs forward.

Like any other exercise, it is necessary to warm up to activate the muscles before coboxing exercise. For this you can do these exercises.

  • Boxer Successful (20 sec)
  • 10 x Toe Touch Kick
  • 20 x Torso Twist
  • 20 x chest expansion
  • 20 x wide arm circle 
  • Running in place (30 seconds)

You can also do any other exercise of your choice. Just keep in mind that the purpose behind doing this is simply to increase blood circulation, so there is no need to do these exercises for a long time. the next step in kickboxing

Variation 1

  • 10 low kicks (with both hands)
  • 10 jabs (with both hands)
  • 10 Jumping Jacks
  • 10 high kicks (from both sides)
  • 10 uppercuts (both sides)

After this take a break of 15 seconds. Continue to do Boxer Success while switching between the two exercises. now ahead

  • 10 Jumping Jacks
  • 10 hooks
  • 10 high knee
  • 10 Jumping Jacks

Variation # 2

Do each set of the exercise for 60 seconds. In between changing sets of the exercise, also do the boxer successful exercise for 10 seconds.

  • double jab, double cross, hook, front kick
  • switch sides
  • uppercut, hook, high knee, back kick
  • switch sides
  • jab, cross at high speed

Now once again take water break for 15 seconds.

  • High knee, 2x front kick, back kick, uppercut
  • repeat
  • low kick, high kick, hook, squat
  • jab, cross, uppercut, hook x2

Precautions during cardio kickboxing

During all the exercises it is necessary that you keep yourself resting at some time intervals. Never kick or punch with great intensity during kickboxing. Always start with light punches. This means keeping the tension on the joint as low as possible before reaching full extension. This way you are less prone to injury and you burn more calories.

Also, make sure that you do not dehydrate your body during exercise. That’s why 15 second water breaks are recommended during exercises. If you have any health issues, consult your doctor before doing these exercises. Choose a place for exercise where there is enough free space. There should not be any heavy objects around, due to which there is a risk of injury. Keep in mind that the best exercise is the one in which you enjoy. So be upbeat during practice. If you feel that this routine is not right for you, take the time and try other forms of exercise.