Cardio kickboxing provides an effective full-body cardiovascular workout, according to the American Council on Exercise. The combination of upper- and lower-body movements promotes strength and muscle toning, physical endurance and calorie-burning workouts. Kickboxing participants can burn as many as 450 calories an hour in the activity. Additional benefits from performing kickboxing drills include increased flexibility, sharpened reflexes and better coordination.
Basic Stance
When starting out, beginners should take each move slowly and deliberately. The drills in kickboxing pull and tug on muscles and ligaments. If not performed properly, the kicks and punches can cause muscle strain and pulls. The basic fighting stance is the starting point for most drills. It is imperative to master the stance at the beginning of each new technique. Beginners should perform drills in front of a mirror to master the basic stance. Start from a forward position with feet about shoulder-width apart and move one leg forward about 12 inches, keeping knees slightly bent. Raise both fists. If your right foot is forward, raise your right fist slightly so that it protects your face. Tuck in your chin and check your reflection in the mirror through your eyebrows. Return to the starting position and quickly get into the stance position 10 to 20 times in a row.
Punching
There are four basic punches utilized in kickboxing: the jab, uppercut, hook and cross. All four can be combined to perform punching drills. Almost all punching drills begin with a jab that comes out of the basic fighting stance. To jab, throw your fist forward. Give a jab additional power by taking a step forward as you punch. The undercut brings your fist up through your opponent's arms to connect with his face. For the hook, you typically are closer in to your opponent and you send the punch by twisting your hips. Perform a cross from your back shoulder, putting more weight into the punch. Some examples of punching drills include jab-cross or jab-cross-hook. You can do punching drills in front of the mirror or sparring with a partner in any combination.
Kicking
Kicking technique drills also can be performed in endless combinations using the four basic moves: axe, turning, front and side kicks. The axe kick is performed off your front leg from the basic fighting stance. You bring the leg up in an arc and bring it down on your opponent's heel. The side kick is one of the first moves kickboxers learn and is done sideways with the forward foot. Most kicking drills start off with a front kick, often in response to an opponent's jab. The turning kick, also called the roundhouse, is used to target any part of the opponent's body. Try drills such as side and turning kicks, or a side kick followed by a front kick, then a roundhouse.
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