What is Kickboxing?

Kickboxing is one of the most popular combat sports around the world. Kickboxing derives its name from classic boxing as it incorporates punching and other striking techniques.

It is a striking style that incorporates punches and kicks. In reality, it is an umbrella term for a wide range of combat and martial arts styles.

The essence of kickboxing is that it is a stand-up fighting style. This is to say that it focuses on striking and there is no ground fighting involved. The range of techniques depends on the individual type of kickboxing style.

Other than standard punching techniques similar to western boxing, kickboxing techniques typically include kicks and knee strikes. Some kickboxing styles involve elbow strikes, some grappling, and even headbutt.

Benefits of Kickboxing are:

Boosts Confidence Levels

Kickboxing helps you release endorphins which will give your mood a boost and help you feel more confident. Endorphins will also make you feel happier and more positive for several hours after the workout.

Improved Coordination

If you’re suffering from posture problems and have poor coordination, you can strengthen your core and improve your reflexes and coordination skills. The speedy punches and kicks in the kickboxing routine will give you a chance to focus your energy to execute each movement successfully.

Reduces Stress

You can kick and punch your way to a stress-free zone within minutes of your high-energy kickboxing routine. The movements in kickboxing challenge several core muscle groups and will give you a total body workout, fast.

Burn Major Calories

Fitness kickboxing can burn over 800 calories per hour, and you’ll be toning up your entire body as you rev up your metabolism. It’s a high-power cardio routine that’s great for weight loss and getting you in shape, fast.

How to do Kickboxing without equipment?

Kickboxing just does not mean hitting the gym in order to attain your goals. It always does not need as much equipment.

Follow the routine below in order to do a great kickboxing workout without any equipment.

Follow along with doing as many reps as possible (AMRAP) during each interval.:


Jump Rope: Pretend to be holding a jump rope at belly-button height, elbows close to ribs. Pretend to swing the rope, hopping side to side with feet together. Repeat for 30 seconds.

Squat Jumps: Start with feet together. Hope feet out wider than hip-width and immediately lower into a squat. Press through the feet to stand and jump feet together. Repeat for 30 seconds.

Punch Numbers:

In kickboxing, each punch is assigned a number. Those numbers are then used to form different combinations. When you see numbers 1-6 during the workout, here is the punch you will be throwing:

1: Jab

2: Cross

3: Lead hook

4: Rear hook

5: Lead uppercut

6: Rear uppercut


Standing in a boxer’s stance, bend your knees as you transfer your weight to your back foot and rise up. Bend your knees and transfer your weight to your front foot.

Squat Side Kicks:

Start with feet wider than hip-width apart. Hinge at the hips and knees to lower into a squat.

Press into feet to stand, then shift weight into left leg, and kick right leg straight out to the side, stacking right hip over left.

Do AMRAP for 1 minute. Do every other set on the opposite site.

Capoeira Kicks:

Stand with feet together. Swipe kick with the right leg by swinging it up and around to the right, taking a wide step to the side.

Step left foot over to right foot, then step left foot back into a lunge, so front knee forms a 90-degree angle.

Step left foot forward and repeat the motion on the other side. To make it more advanced, eliminate the step-together and progress right from the swipe kick to the lunge.

Skip knees:

Skip in place by hopping on your right leg while bringing the left knee up toward your chest. Engage your abs as the knee comes up and thrust your hips forward. Repeat as you alternate legs.

Sit-up 1-2:

Lay down with your feet flat on the floor, your knees bent, and your hands behind your head. As you lift to a sit-up position, throw a 1-2 punch (jab and cross) and then lower your body back to the starting position.

Do the specified kickboxing routine at home without any types of equipment and attain the fitness goals in a jiffy.

Read more about health and fitness here.

Similar Articles



Please enter your comment!
Please enter your name here



Most Popular