It’s no secret that kickboxing is one of the most effective exercises for burning fat and building muscle. But what exactly is it about this sport that makes it so successful? In this guide, we’ll take a closer look at the benefits of kickboxing and how to get started yourself. So read on to find out everything you need to know about this incredible workout!
1. What is Kickboxing?
Kickboxing combines martial arts with cardiovascular exercise, allowing you to get a serious high-intensity workout in a relatively short time. It’s one of the best workouts for burning fat and toning up, but it can also help build muscle if done correctly.
In a regular boxing match, each round typically lasts 3 minutes or more, whereas kickboxing rounds are usually shorter at 2 minutes. This is because the extra 10 seconds between rounds is enough time to recover from blows and switch stance from left foot forward to right foot forward (for orthodox fighters). In addition, boxers generally train using 16-ounce gloves, making it difficult to land punches on their opponents’ heads without getting punched back in return.
Kickboxers generally don’t use gloves, allowing them to target their opponent’s head with a barrage of kicks and punches. Although the sport is commonly referred to as ‘kickboxing’, it actually involves a wide range of strikes including elbows, knees and kicks from both legs.
Boxing vs Kickboxing
The ultimate goal in boxing is to win by knocking out your opponent or leaving them unable to continue the fight within the allotted number of rounds. In kickboxing, fighters aim to win by either knockout or decision, depending on which ruleset they’re competing under.
Unlike boxing matches where a fighter can be disqualified for low-blows, kickboxers are allowed to target their opponents’ legs and body with low kicks. This means that competitors have an incentive to keep their gloves up and protect their face, rather than attempting to land a knockout blow every time.
As a result of these differences, kickboxers need a much greater level of stamina and conditioning to be able to fight for 3 rounds without breaking a sweat. In fact, some argue that the sport requires as much endurance as running or cycling does.
In addition, boxers are allowed unlimited recovery time between rounds whereas kickboxers typically have less downtime due to the faster pace of the sport as well as its focus on attacking from different angles around the ring.
2. Benefits of Kickboxing
Kickboxing is one of the most popular forms of exercise because it provides both aerobic and anaerobic benefits at the same time. Aerobic exercise is known for burning fat and building stamina, whereas anaerobic activity helps to tone muscle.
What’s unique about kickboxing in particular is that it also requires you to perform punches and kicks at both low and high intensities (emphasized during the round breaks). This means you can get the best of both worlds when it comes to cardio training.
Unlike other forms of cardio such as running or cycling, kickboxing will give your arms a great workout too. The sport also makes use of several large muscle groups which means you’ll build more lean muscle than with other forms of aerobic exercise.
Much like weightlifting, kickboxing builds strength without adding bulk in the form of lean muscle tissue. You may notice small increases in your strength levels around the 3-month mark, but otherwise kickboxing is a great way to get a lean and toned body.
Kickboxing also has a positive effect on metabolism because it increases the rate at which you burn calories after a workout session. This means that you’ll continue to burn fat even as you eat and sleep – just make sure that you’re eating clean too!
If you’re already used to some form of weight training, then adding some cardio into the mix with kickboxing will help build muscle without bulking up too much. You can expect to gain some lean muscle over time if you regularly incorporate both weight lifting and cardio training into your weekly workout schedule.
3. Getting Started with Kickboxing
Before you begin, it’s important to pick the right type of training. There are several different approaches to kickboxing so based on your fitness goals, you need to select a program that will help you achieve them.
For instance, cardio kickboxing is great if your primary aim is to lose weight and get fitter without building too much muscle mass. On the other hand, full-contact kickboxing allows fighters to hone their skills in preparation for an official match or competition.
Wherever possible, try your best not to make excuses when it comes to exercise because this will only set you up for failure down the line. Pick a time in the day when you’re at your most energetic – it doesn’t matter if this is early in the morning or late at night.
You’ll also need to invest in the right gear such as boxing gloves and hand wraps, as well as some clothing that covers your ankles and wrists for safety reasons. Trainers recommend wearing loose fitting clothes, such as tracksuit bottoms and a t-shirt with long sleeves or a kickboxing mitt.
When you first start out with any new exercise program, it’s best if you limit yourself to 3 sessions per week on nonconsecutive days (e.g., Monday, Wednesday and Friday). This will allow your body to recover from each workout before you put it under further stress. A typical training session should last 45 minutes so try not to schedule anything afterwards!
While these exercises will help you get started, there are many others that will need to be learnt from a qualified kickboxing instructor. Once you’ve been attending classes for a few weeks and have built up some stamina, you can consider increasing the intensity of your workout schedule for better results.
4. Kickboxing Exercises You Can Do At Home
Once you reach an intermediate level with your kickboxing training, it’s a good idea to start practicing at home too. This is because weather conditions in most parts of the world make outdoor workouts impractical throughout much of the year.
Fortunately, this doesn’t mean you’ll lose out on all your progress. In fact, doing low-intensity exercises such as shadow boxing or stick drills at home is great for maintaining basic skills.
While you may have all the gear you need to practice your techniques at home, it’s important to remember that kicks are only effective when they’re thrown with speed and power. This means kicking pads or bags is a better alternative than kicking stationary objects, which won’t move out of the way if you miss!
You can also use this time to develop your own set of workout exercises that will help you improve your strength and flexibility over time. While many kickboxing moves require speed, agility and skill, other exercises are more about building up endurance levels for prolonged bouts of exercise. One great example is jump squats, which require very little equipment but are extremely effective unless performed incorrectly!
As mentioned above, stick drills are a good exercise to practice at home because they only require a piece of equipment called a “stick.” You can have someone hold it out in front of you so your kicks are thrown with maximum force, which will help improve your overall leg strength.
5. What Equipment Is Needed for A Home Kickboxing Workout?
When you’re starting out with any new workout routine, equipment is usually the last thing that’s on your mind! However, if you can afford it then there are several items that may come in useful for home workouts. For example, wearing boxing gloves while shadow-boxing will allow you to throw punches with much more intensity than simply imagining them in mid-air.
Similarly, ankle and wrist wraps make great training accessories for beginners because they force you to stabilize your wrists and ankles during each kick. Not only does this increase the muscle strength in these areas, but it’s also great for improving balance too!
As noted above, kicking pads are another good piece of equipment that will help improve your overall fitness levels when used correctly. The best type of pads to use come with an adjustable strap that secures them tightly around different parts of your body – including the limbs, torso and head. If you’re a beginner then choose a pad that hasn’t been worn by other people before as this can cause infections or irritation on contact!
Another thing worth mentioning is how protective gear such as mouth guards and earmuffs should be part of any home workout routine. Not only can they protect you from serious injury when used regularly, but they also provide instant feedback if you don’t perform kicks with enough speed or power.
The final equipment item to consider is a skipping rope, which isn’t just any random piece of equipment! This is because the type of jump rope that helps boxers prepare for competition usually has thinner handles than standard ropes and are coated in leather. The reason for this is so the momentum of the rope continues during the ‘turn’ at the end of each round.
