Kickboxing: Ditch Boring Gym Routines & Discover This Action-Packed Workout

Most people primarily associate kickboxing with relentless physical contact. But it doesn’t mean it is unsafe.

What if I told you kickboxing can be beneficial for youngsters and older adults alike?

A study published in Frontiers in Medicine showed that kickboxing can improve osteoporosis and sarcopenic markers in adults aged 50 to 85. (1)

Because of its enormous health benefits, I want to help you better understand what kickboxing is so you can feel more confident to give it a go. Let’s dive in!

What is Kickboxing?

Kickboxing is a combat sport that combines elements of traditional boxing with Karate and Muay Thai.

The idea of kickboxing originated in Japan in 1959, but kickboxing as a sport and the term itself only emerged in the mid-60s. Its worldwide popularity, however, surged in the 80s, mostly through the works of Joe Lewis, a world-renowned martial artist who brought kickboxing to the West.

Today, kickboxing is a regulated sport with standardized rules and competitions.

Types of Kickboxing

As is the case with most combat sports, there are multiple variations, styles, and types of kickboxing.

You will hear about Japanese and American-style kickboxing, yet you can categorize it into three main types:

• Competitive kickboxing
• Non-competitive kickboxing
• No-contact (cardio) kickboxing

Competitive and non-competitive kickboxing are the same in the sense that they’re both contact sports. The “only” difference between them is the aspirations of the athletes.

Competitive kickboxing is for fighters who are pursuing a career in the sport. This means rigorous training regimens, honing their skills, intense sparring, training camps, working with elite-level coaches, and ultimately competing in events.

Non-competitive kickboxing, on the other hand, is for people aiming to learn self-defense and improve their overall fitness. While there’s no sparring involved, touch drills are a staple in this form of kickboxing, as its focus is mostly on technique and conditioning. Of course, pad and bag work is unavoidable.

Finally, no-contact kickboxing, also known as cardio kickboxing, focuses solely on training with bags and pads. Mastering fundamental techniques in this discipline is crucial before transitioning to contact kickboxing.

Kickboxing Punches and Kicks

Here are the three core kicks and four punches in kickboxing:

Jab

As you probably know, a jab is a quick, straight punch you throw with your lead hand. It’s not all-powerful, but it’s excellent for gauging distance and setting up combo attacks.

Please add a YouTube tutorial video for each of the kickboxing strikes

Cross

As you can tell by the name, a cross is a cross-body punch. In other words, it is a more powerful straight punch thrown by your dominant hand with the help of your hips and shoulders.

Hook

The hook is a side punch thrown by either the lead or the dominant hand. Unlike the previous two, the hook is thrown in a semi-circular motion.

Uppercut

An uppercut is a powerful punch you throw from below, often targeting the opponent’s chin. It can be thrown with both hands.

Front Kick

The front kick or a teep is the most used leg strike in kickboxing. Often aimed at the opponent’s stomach or legs (usually above the knee), the front kick comes from the knee and the hip and is delivered with the ball of the foot.

Roundhouse Kick

The roundhouse kick, a potent rotational strike launched with the rear foot, makes contact with the target through the shin or the top of the foot. Unlike the karate roundhouse kick, known as mawashi geri, the kickboxing version eschews the use of the ball of the foot for striking.

Switch Kick

Finally, we have the switch kick, which is essentially the roundhouse kick that starts with a quick feet shuffle. The mechanics of the kick are exactly the same, with the only difference being you quickly switch your lead and rear foot before throwing the kick.

Types of Kickboxing Workouts

Now that you’re familiar with the basics of the sport, we can delve into the types of kickboxing workouts:

Shadowboxing

Shadowboxing is a freestyle routine where you practice moving around and throwing kicks and punches without actually hitting anything.

It is a great starter exercise to warm up your body and get the blood pumping. Shadowboxing can get you in the zone for a workout and lower injury risk when you move on to contact drills.

Shadowboxing does not require any equipment.

Bag Work

Bag work is something I used to include in my own workouts back in the day. For those practicing kickboxing, it is an inevitable part of any session.

As you can imagine, bag work involves kicking and punching a heavy bag. Bag work improves the skill and effectiveness of punches and kicks, emphasizing power and accuracy.

Unlike shadowboxing, working the bag requires protective equipment like gloves and hand wraps, but shin guards are not necessary.

Pad Work

Pad work is a step up from bag work, as it emphasizes functional striking skills. It involves working with a partner or coach who holds the pads in different positions and instructs you on how to hit them.

Practicing with pads replicates the dynamics of a real fight, honing your accuracy, speed, and defensive skills. Pad work engages participants in a dynamic exchange, sharpening both offensive techniques and defensive maneuvers.

Just like with bag work, you need gloves and hand wraps for safety.

Touch Drills

Touch drills are an excellent workout for competitive and non-competitive kickboxers because they involve practicing strikes and defense with a partner.

Unlike sparring, touch drills are fast-paced but aren’t powerful, as you’re essentially just touching your partner, hence the name. Touch drills can help develop strike technique and placement, but they’re virtually risk-free, as there’s no hard contact involved.

Although they are safe, touch drills typically involve full equipment as a standard precautionary measure.

Sparring

Sparring is the final step of kickboxing training. Although it involves controlled pace, speed, and power, sparring is the closest you get to an actual kickboxing match.

Usually, fighters utilize about 60-80% of their ability (mainly striking force) to prepare one another for a competition.

Sparring can be risky, so it’s best left to advanced kickboxers. Injuries are common during this type of training, so most professional coaches wouldn’t suggest it for beginners.

As you can imagine, full equipment is necessary for sparring.

Benefits of Kickboxing

Here are the advantages of kickboxing:

• Physical fitness improvement: In my experience, very few activities can compare to kickboxing in terms of boosting conditioning and stamina (2). Also, it is very effective for weight loss.
• Stress reduction: Striking in combination with dynamic movement can help relieve stress. Kickboxing workouts release endorphins, thus boosting mood.
• Self-defense skills: Even if you live in a seemingly safe neighborhood, a situation can always arise where self-defense becomes crucial. Kickboxing can be a lifesaver here, literally.
• Social interaction: Most sports foster a sense of camaraderie, but this is especially noticeable in combat sports. Challenging workouts and mutual support build strong, lasting friendships.

Basic Kickboxing Equipment

You don’t have to buy ten pieces of equipment before joining a kickboxing class. However, I recommend getting the basic gear right away, including:

• Hand wraps: They are crucial for protecting the wrists, knuckles, and thumbs. Hand wraps also help absorb sweat and maintain hygiene inside gloves.
• Boxing gloves: These come in various sizes, weights, and styles. Beginners typically start with lighter gloves for speed and maneuverability.
• Mouthguard: It’s crucial to have a mouthguard to prevent injuries to your teeth and jaw.

With time, you will need shin guards, special kickboxing shorts, and additional protective gear like groin protectors and chest guards.

Wrapping Up

Kickboxing offers numerous benefits.

I understand the concern about injuries, but rest assured, cautious practice significantly reduces the risk of a broken nose. Find the type of kickboxing that suits your goals, and join your nearest kickboxing club to kickstart your transformation.

Don’t forget to fill me in on the details of your first lesson.

References

1. Lin YA, Chen LH, Chen FP, Wong AM, Hsu CC, Chen JY. The Effectiveness of a Group Kickboxing Training Program on Sarcopenia and Osteoporosis Parameters in Community-Dwelling Adults Aged 50-85 Years. Front Med (Lausanne). 2022 Apr 25;9:815342. doi: 10.3389/fmed.2022.815342. PMID: 35547204; PMCID: PMC9081979.
2. Ouergui I, Hssin N, Haddad M, Padulo J, Franchini E, Gmada N, Bouhlel E. The effects of five weeks of kickboxing training on physical fitness. Muscles Ligaments Tendons J. 2014 Jul 14;4(2):106-13. PMID: 25332919; PMCID: PMC4187584.

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