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Kickboxing for Weight Loss

Kickboxing for Weight Loss

Kickboxing is one of the fastest ways to lose a serious amount of weight. It burns more calories than running or swimming does. You can lose between 600 and 800 calories per session. But if Kickboxing is such a good workout, why aren’t more people doing it? Well, it isn’t a workout for wimps. Read on to discover the benefits of kickboxing and how to implement it in your current workout.

Why should I choose Kickboxing and not another Martial Art?

There are numerous great Martial Arts out there, from which you certainly are going to profit. However, many of this Martial Arts demand a certain background knowledge or aren’t as flexible for amateurs and their specific fitness goals.

Kickboxing on the other hand, can easily be changed depending on your preferences. No matter if you want to benefit from the cardiovascular advantages, learn to defend yourself, lose weight or beat someone up.


Weight loss with Kickboxing

Many kickboxing trainer choose different times for specific kickboxing workouts. As an example: When I was practicing kickboxing in Vienna, we always had cardio kickboxing workouts between 5 and 6 pm. The “traditional” workout, with fighting, learning how to block and hitting targets, started at 6:15 pm.

But you don’t have to practice in groups, if you don’t want. Even if it’s much more fun. There are many types of workouts which you can do completely alone to lose weight with kickboxing.

However, as a guy who deeply loves Martial Arts, I can only recommend you to give it a shot and sign up in a dojo. You will meet awesome people, learn fantastic things and the most important reason: Have a lot of fun!

Read on to learn how a typical session looks like and how to lose weight with kickboxing.

A typical Kickboxing Session

The beginning of a kickboxing session consist of 10 to 20 minutes stretching, which should never be done after the warm-up, always before!

Many people claim that you should warm up before you stretch to minimize the risk of injuries. My personal experience teached me the opposite. It’s not proven that any of these options is better than the other, yet I never had injuries when I stretched before warm up.

Kickboxing stretching moves

However, I also tried to stretch after warm up and the result was that my tendons hurt, even days after the training. Many other folks I know experienced the same. It’s quite possible that I overstretched and didn’t feel the pain because my muscles were pumped with blood.

Therefore I always stretch before I warm up. In the end you have to find the perfect routine for yourself.

If you are interested in learning more about proper kickboxing stretching, just take a look at our kickboxing stretching moves.

Now let’s take a look at the warm up.

The Kickboxing Warm Up

A warm up, as the term implies, should warm you up. Sounds obvious? Well, many people still don’t get that. They run for 5 minutes or makes some push-ups just to raise their pulse. But that’s not enough. Your whole body needs to be pumped with blood and feel warm.

Especially if you are doing a workout which includes nearly every muscle in your body like a kickboxing weight loss workout. Depending on your fitness level in can take 5 minutes or 20. You will know that your body is ready when you feel warm. It really is that simple.

Kickboxing Warm Up

Here is a warm up plan which you should try. You can change the warm up to your preferences.

  • 2 to 3 minutes of jump rope. No excuses! Jumping rope is one of the best cardiovascular workouts. If you don’t own a jump rope: buy one! If you don’t know how to do it: Read this!
  • 40 jumping jacks. Control your movement and do it fast.
  • 25 squats with your body weight.
  • 5 lunges with each leg
  • 15 hip extensions
  • 10 hip rotations with each leg
  • 5 forward leg swings with each leg
  • 5 side leg swings with each leg
  • 15 push ups
  • 5 forward swings with each arm
  • 10 shoulder rotations
  • 30 – 90 seconds planking

Do some testing and try different numbers of repetitions. If the warm up above is too easy, just do it a second or third time.

“What if your warm up is harder than my workout?”

Don’t get frustrated. I know a lot of people who started very small and reached a impressive level. Just do half of the numbers above and you should be good.

Now let’s come to the fun part:

The Kicks and Punches

It’s essential that you perform the moves correct. Not only to avoid injuries, but also to gain the most from your kickboxing weight loss workout. It’s not easy to do the moves correct, so take a good look at the following images and descriptions.

Lose weigth kickboxing

First of all: The Fighting Stance

Stand with your knees slightly bent; Place your feet shoulder-width; Put your right foot behind your left foot, but place it along the toe-heel line;

I know a little complicated, so just take a look at this picture and you will understand what I mean:

Kickboxing for weight loss

If you place one of your feet too far left, right, forward or backwards, you will lose mobility or balance. You can also reflect this stance and put your left foot in the front.

The First Punch

A straightforward punch, also called jab, which aims at the nose or solar plexus. If your right foot is in front, you strike with your right fist. You can also hit your imaginary target with your left hand, but keep it simple for now and practice this move.

Kickboxing for Weight Loss

While you punch, rotate your right hip forward and extend your right arm. Rotate your right fist so that your forearm is parallel to the floor, when you complete the punch. Immediately after the punch reverse your whole move and return to your original position.

Start slowly and get faster with every punch. You will only need minutes to get comfortable with this technique. Always remember: You will lose more weight with kickboxing when you perform the moves as good as you can.

I recommend to repeat this move at least 50 times before you go to the next one.

The Cross Punch

Similar to the jab, but with an important difference. You strike with the opposite hand of your front foot. So if your left foot is in the front, use your right fist to perform the move.

Kickboxing for Weight Loss

When you perform the punch, turn your right foot, knee and hip to the left, followed by the right shoulder and your right arm. Don’t forget to rotate your fist so your forearm looks on the ground.

Like the jab, the cross punch should be performed as fast as possible. Start slowly and increase the speed. Don’t forget: The power in this move originates from the hips. Without the hip movement the cross punch loses its strength.

The Roundhouse Kick

A legendary kick, which got popular through Chuck Norris. There are many variations for this move, but let’s keep it simple and learn the most popular one. Lift your back knee and let the foot follow.

Losing weight with kickboxing

Your standing leg has to rotate on the ball of the foot, until your toes point into the opposite direction of your opponent. While you perform your kick, extend/open your hip and hit your opponent with your shin.

Don’t let your sparing partner grab your foot. Reverse your move after the hit. Watch this video with Jason Warren and you will know how to perform the kick.

But Isn’t Kickboxing dangerous?

The Good News: Most of the times only professionals sustain serious injuries. Of course there are always risk, when you start a new sport. Even if you are familiar with the sport, you can still hurt yourself.

Just follow this simple rules and you won’t have any serious trouble, except having to buy smaller jeans:

  • Don’t overdo the stretching
  • Don’t make high kicks, if you’re not stretched enough
  • Don’t fight without protection
  • Don’t get sloppy with your moves
  • Don’t start the training without warming up

That’s all folks! Now it’s your turn. Have you ever tried Kickboxing or any other Martial Art? Are you considering it now, but aren’t 100% sure yet? Tell it in the comments!