Kickboxing Exercise Routines for Weight Loss.
Kickboxing Exercise Routines for Weight Loss
Kickboxing is a great way to stay physically active while working towards your weight loss goals. It combines high-intensity cardiovascular exercise with strength training and can help you burn up to 750 calories per hour. Here are some kickboxing exercise routines to add to your weight loss program:
Warm-up Routine
Every exercise program should begin with a proper warm-up. For a kickboxing warm-up, start with a two to three-minute low-intensity cardio workout, such as jumping jacks or jogging in place. Then stretch your muscles, especially the ones that you'll be using during the workout, such as your calves, quads, hamstrings, and upper body.
Once you've warmed up and stretched, get into the basic stance of kickboxing. Stand with your feet shoulder-width apart, knees bent slightly, and your hands up in front of your face. This stance prepares you for the kicks and punches during the workout.
Beginner Routine
If you're new to kickboxing, start with a basic routine that includes the following moves:
- Jab: Punch with your front hand while keeping the other hand up to protect your face.
- Cross: Punch with your back hand, rotating your hips for maximum power.
- Front Kick: Lift your lead knee and extend your foot forward, keeping your hands up for balance.
- Roundhouse Kick: Pivot on your back foot and kick with your lead leg, aiming for your opponent's midsection.
Repeat each move for one-minute intervals with a 20-second rest in between. Do three sets of each exercise, then finish with a cooldown and stretching session.
Intermediate Routine
Once you're comfortable with the basic moves, add more complex combinations to your workouts. Try the following intermediate routine:
- Double Jab-Cross: Throw two quick jabs with your lead hand, followed by a cross punch from your back hand.
- Front Knee-Roundhouse Kick: Lift your lead knee and perform a front kick, then pivot on your back leg and execute a roundhouse kick with your lead foot.
- Uppercut-Hook: Swing an uppercut punch with your back hand, followed by a hook punch with your lead hand.
- Jump Squat: Do a normal squat, but jump explosively into the air before returning to the starting position.
Perform each move for 45 seconds, with a 15-second rest in between. Complete three rounds of the circuit, then cool down and stretch.
Advanced Routine
For an even more intense workout, try an advanced kickboxing routine that includes the following moves:
- Superman Jab-Cross: Take a big step forward with your lead foot, then swing your back leg around and throw a jab-cross combination in midair.
- Spinning Back Kick: Pivot your entire body and execute a powerful roundhouse kick with your back foot, aiming for your opponent's head or torso.
- Plank Jack: Start in a high plank position, then jump your feet out and in like you're doing a jumping jack while maintaining your core stability.
- Biceps Curl-Shoulder Press: Hold dumbbells in both hands and perform a bicep curl, then press the weights above your head for a shoulder workout.
Perform each move for 30 seconds, with no rest in between. Repeat the circuit for three rounds, then cooldown and stretch.
Conclusion
Kickboxing is a fun and effective way to lose weight while improving your whole body health. Remember to start with a warm-up, progress from the beginner routine to the intermediate and finally the advanced routine. You can also add variety to your kickboxing workouts by using boxing gloves and punching bags. With commitment and consistency, kickboxing can help you reach your weight loss goals faster.