Kickboxing

Kickboxing

The low-down: The American derivative of the ancient art of Thai boxing involves pad and bag work, kicks and punches, cardio work (strengthens the heart and lungs) and bodyweight exercises like press-ups, crunches and squats. Provides an intense, full-body workout, especially good for building fast-twitch muscle fibres.

Calories burned: 600-800 per hour.

Weight loss: 8/10

Muscle building: 6/10

Strength building: 7/10

Toning: 7/10

Moves You Can Use

Here are a few moves that you can try at home:

• Roundhouse kick: Stand with the right side of your body facing an imaginary target with your knees bent and your feet shoulders' width apart. Lift your right knee, pointing it just to the right of the target and pivoting your body toward the same direction. Kick with your right leg, as though you are hitting the target. Repeat with your other leg.
• Front kick: Stand with feet shoulders' width apart. Bend your knees slightly, and pull your right knee up toward your chest. Point your knee in the direction of an imaginary target. Then, kick out with the ball of your foot. Repeat with your other leg.
• Side kick: Start with the right side of your body facing a target. Pull your right knee up toward your left shoulder, and bend your knees slightly as you kick in the direction of your target. The outside of your foot or heel should be the part that would hit the target. Repeat with your other leg.

Currently, one popular form of kickboxing is known as aerobic or cardiovascular (cardio) kickboxing, which combines elements of boxing, martial arts, and aerobics to provide overall physical conditioning and toning. Unlike other types of kickboxing, cardio kickboxing does not involve physical contact between competitors — it's a cardiovascular workout that's done because of its many benefits to the body.

Cardio kickboxing classes usually start with 10-15 minutes of warm-ups, which may include stretching and traditional exercises such as jumping jacks and push-ups, followed by a 30-minute kickboxing session that includes movements such as knee strikes, kicks, and punches. Some instructors may use equipment like punching bags or jump ropes.

After this, at least 5 minutes should be devoted to cooling down, followed by about 10 minutes of stretching and muscle conditioning. Stretching is really important because beginners can strain ("pull") their muscles, and slow, proper stretching helps relax muscles and prevent injury

Instructional videos and DVDs are also available if you're interested in trying a cardio kickboxing routine at home.