Kickboxing is rooted in Asia's rich martial arts culture and dates back 2,000 years, according to KidsHealth.org. Modern competitive kickboxing did not arrive on the fitness scene until the 1970s when daring karate experts held competitions that allowed the full contact kicks and punches that were banned in karate dojos. Cardio kickboxing is a cardiovascular workout that combines the skills and techniques of martial arts with indoor boxing and traditional aerobics. These kickboxing classes are non-contact, but may utilize an upright punching bag and gloves or wraps. Cardio kickboxing is an effective way to learn simple self-defense and condition your entire body at once. They can also help relieve stress, according to AFPAFitness.com. You can attend a class at your local gym, exercise to a DVD in your living room or follow steps to create your own workout.
Step 1
Try the front kick. Stand with feet shoulder width apart, facing an imaginary target in front. Pull the right knee in to the chest. Flex the foot. Extend the foot out in front of you to kick. Keep your fists in close to your head. Brace your stomach. Return foot to the ground. Repeat both sides for four sets of eight.
Step 2
Attempt the side kick once you've mastered the front kick. Lift the right knee and kick out to the side (or direction of your target) with a flexed foot. Balance on a slightly bent left leg. Lean left. Make a fist with your hands, thumbs out. Hold fists about two inches from your head on either side. Brace your stomach. Return right foot to the ground, keeping all your weight in the stable left leg. Repeat for four sets of eight on each leg.
Step 3
Try the slightly more advanced roundhouse kick. Assume the same starting position as the side kick, with the right leg starting slightly behind the body. Swing the leg around in front with the toes pointed, kicking with the top of the shoelaces. Brace your stomach. Return right foot to the ground, keeping all your weight in the stable left leg. Repeat on both sides for four sets of eight.
Step 4
Punch; first try the cross. Face forward with legs slightly bent and feet wider than shoulder width. Keep your chest up and stomach tight. Punch out across your body from a starting position of your fists in in front of your chest, fingers facing each other and elbows in. Flex the bicep. Pull your arm back quickly. Alternate arms. Repeat for six sets of eight.
Step 5
Attempt the uppercut punch next. Make a fist with fingers facing toward you. Keep elbows in front and close to the body. Drop elbow down slightly. Punch upward and away from you, aiming level with the chin. Flex the bicep. Pull arm back quickly. Alternate arms. Repeat for six sets of eight.
Step 6
Try the hook, another basic kickboxing punch. Assume cross punch starting position. Make a fist with fingers facing each other. Swing elbow out to the side and make a circular motion toward you as though you are sweeping books off a bookshelf. Keep elbows level with your chest. Flex the bicep. Pull arm back toward you quickly. Alternate arms. Repeat for six sets of eight.
Tips and Warnings
- Cross training shoes are recommended over running shoes, as they allow for more tranverse, or side to side movement required in kickboxing classes. Depending on body type and size, cardio kickboxing participants can burn anywhere from 350 to 800 calories per hour, according to an study by the American Council on Exercise. The study revealed that the participants increased their caloric expenditure when they combined upper and lower body movements. So, when your instructor allows for the option to punch at the same time as kick, take that opportunity to increase your heart rate and burn more calories.
- When punching at a bag, it is important to wear boxing gloves or wraps to protect your knuckles and wrists. Be sure you have medical clearance from your physician before you perform any cardio kickboxing exercises.
Things You'll Need
- Cross training shoes
- Space to kick in all directions
- Water
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