Best Kickboxing Workout For a Perfect Summer Body
Are you tired of those long cardio sessions and lifting heavy weights but still not getting your dream body? Do you wish to do a fun workout that can effectively burn fat and develop muscles?
Then kickboxing workout has got your back. You might be well-aware of kickboxing as a sport, it’s a martial art that originated from karate and boxing.
It’s a popular martial art that primarily incorporates punching and kicks. Other than boxing, it includes a vast range of techniques to knock out the opponent.
It might sound surprising to you but, kickboxing is one of the best workouts that can help you burn that stubborn fat and develop muscle definition for that perfect summer body.
What Is Cardio Kickboxing?
Cardio kickboxing is a highly efficient exercise regimen that comprises kickboxing movements in a fast-paced manner. The cardio kickboxing sessions are mostly performed in a class with some high-tempo music to torch the motivation levels.
It offers the combined benefits of cardio exercises and strength training. You can maximize your calorie burn through kickboxing by adding some other exercises such as jump-roping, box jumps, jogging in place, etc.
Research has shown that through kickboxing, you can burn about 450-500 calories in just one hour.
Why Should You Do Cardio Kickboxing?
If you are looking for a workout that can burn calories, improve stamina and cardiovascular health then kickboxing is the best choice for you. If you think that kickboxing is only for people who have been doing martial arts before then you are wrong. Literally, anyone can take kickboxing as a sport and enjoy some great physical and mental health benefits. Apart from burning calories and losing fat, here are some perks of adding kickboxing to your fitness routine:
Toning Your Entire Body
No matter if you want to get those ripped abs or tone your legs and arms, you can tone all areas of your body through kickboxing. There is no such muscle in your body that kickboxing won’t impact.
Learning Effective Self-Defense Skills
You won’t only get a ripped physique through kickboxing, in fact you can learn self-defense skills through it. Not every workout offers a great opportunity to work on your fitness and learn a beneficial skill.
Relieve Stress and Tension
If you are having anger issues or stressing out due to some uncertain situation, then you need a way to channel that negative energy in a positive manner. Kickboxing requires continuous movements that can give you that boost of endorphins and help to relieve stress.
Improves Muscular Endurance
Kickboxing workouts are the best way to work on your muscular endurance. Through repetitive movements during kickboxing sessions, you eventually improve your endurance.
How Can You Begin Kickboxing?
As a beginner, the best way to start kickboxing is to get yourself enrolled in a cardio kickboxing class at any martial arts gym near you.
Before your first class, make sure that you keep the following things in consideration:
- Wear comfortable and performing workout gear that allows you to stretch and move freely.
- Bring a water bottle and towel with you because you will be sweating a lot.
- Have a light meal before hitting the gym.
- Focus on post-workout recovery, i.e eating healthy food and taking proper rest.
Kickboxing Workout To Try On Your Own
Warm-Up
Do all these exercises for 30 seconds
- Arm circles
- Torso circles
- Torso rotation
- Arm swing
- Standing side crunches
- Jumping jacks
First Round
In this round, we will be doing punch combinations. Each for 10-15 times depending on your stamina and physical conditioning.
- Jab- cross
- Jab- cross- jab
- Jab- cross- uppercut
- Hook- uppercut- uppercut- hook
- Jab- hook- hook- uppercut
Second Round
In this round, we will be repeating the same types of movements for 6 mins with a 30-sec rest after every 2 min.
- Throw right jab and right cross and bring your hand back in guard position
- Push your hips back and perform a squat
- Now jump back up and perform the punches combination again
Third Round
In this round, we will be working on strengthening our lower body region.
- Bend and raise your left knee towards your chest, extend your left leg behind you and push out through your left heel
- Immediately bend your knee lower your leg
- Now, bend your right knee towards your chest and kick it out the same way as before
- Repeat this movement for 1 min, 30 sec with right leg, and 30 sec with the left one
Fourth Round
- Throw a right jab, left cross, and right uppercut one after the other.
- Squat down and duck with hands in guard position
- Quickly stand back and repeat the punches combination again
- Repeat this movement for 45 seconds
Fifth Round
This round is for the cool down.
- Perform full-body stretching exercises such as cobra stretch, chest pull, shoulder pull, quad pull in this round.