Kickboxing Workouts

Kickboxing workouts are, of course, designed to provide the optimum workout for those who compete in kickboxing.

However, these workouts are used by many who have no intention of ever actually stepping into a kickboxing ring, as quite simply kickboxing workouts may be demanding but they are extremely good conditioning and many people enjoy the training. Bag and pad work offer not only physical conditioning but for many people they relieve stress too, as does sparring - if that is something you wish to incorporate into your routine.


Kickboxing is a sport with techniques based on and adapted from Asian martial arts such as Karate and Muay Thai (also known as Thai Boxing).
The strikes used include punches, front kicks, roundhouse kicks and side kicks.
Training should include kneeing, although in some organizations and countries it may not be used in competition.

Kickboxing workouts are as challenging as you make them, the further you push yourself the greater rewards you will get. It will improve your stamina and raise your energy levels, you will gain core strength while increasing your flexibility. Although sometimes punishing, many actually find them fun.

Important: as with any physical exercise, before starting a new workout routine you should always first discuss your plans with your doctor who can assess your general condition and advise you based on this and any previous or current health concerns. Furthermore, if you are not already in good condition you should start your training gently - if not you are likely to injure yourself. You will find your fitness level improving quite quickly.

Warm-up
You should always start your workout with a warm-up of at least five to ten minutes. This could be done by going for a short run, using an exercise bike or exercises such as press-ups (push-ups), sit-ups and jumping jack type movements. Shadow boxing is also good for warming up. It is important to include stretching in your warm-up to reduce the chance of pulled muscles and other injuries. Stretching should continue during your workout including at the end as you wind down.

The training session
You will normally be looking at a workout of around thirty to forty minutes.
This will be comprised of punching, kicking, knee strikes and possibly cardio exercises such as skipping (jumping rope) too.
You can base your workout on three to five minute drills followed by by one minute of rest. Starting lightly and progressing to heavier exercises before again winding down at the end of your workout.
For example:
Three minutes of shadow boxing, including some knees and kicks.
One minute of rest.
Another three minutes of shadow boxing with more emphasis on knees and kicks this time, focus on delivering good strikes and not merely moving your hands feet and knees.
One minute of rest.
Five minutes of circuit exercises. Press-ups, sit-ups, jumping jacks, skipping and the like. Push yourself, and introduce different exercises into your routine to make it more effective and keep it interesting.
One minute of rest.
Five minutes working on the heavy bag. Work your jab, and throw hooks and crosses. Vary your striking and start to include more knee strikes and roundhouse kicks in the last half of the five minutes. Put power into your strikes. It is good practice to grab the bag (clinch) and drive your knees into it, although this technique may not be used in competition unless it is Thai rules. It is a devastating technique and a great part of any kickboxing workout.
One minute of rest.
Five minutes of striking pads if you have a training partner, or else more bagwork if you do not. This time concentrate less on power and more on putting combinations together.
One minute of rest.
Depending on your fitness level and available time you may or may not want to include a three or five minute session of pads, bag, light sparring (non contact) if you have a partner or circuit training here.
One minute of rest.
Three minutes of shadow boxing. Try to maintain good technique and a reasonable speed but you are now winding down your workout.
One minute of rest.
Lastly spend three to five minutes stretching and finally sit cross legged for a minute or so, close your eyes and take deep measured breaths. Try not to think about anything, let your mind flow and if thoughts come into your head, don’t fight them, just let them go. This may seem difficult at first but with time it will become easier and more rewarding.

Kickboxing workouts are an excellent way to get and stay fit, and have fun doing it. This is just an example of the many kickboxing workouts that are possible, you should consider joining a class or following instructional DVDs to get the most benefits.