Originally a combat sport, Kickboxing is a muscle sculpting sport that involves kicks and punches as its main moves and draws inspiration from Boxing, Capoeira, and Karate

Kickboxing is an exciting sport that relies on a person’s bodyweight during movements, and burns an astonishing 500 to 800 calories an hour!

Many health benefits

#1 Kickboxing builds many mental and physical skills.

#2 Since this is an adaptation of different fitness sports, kickboxing helps a person evolve their reflexes and self-defense mechanism .

#3 An amazing stress reliever, it develops the body’s self-defense mechanism. In addition, it builds agility and speed, promoting weight loss.

#4 This is a medium-to high-intensity exercise that involves cardio and strength training moves ,without external equipment or weights. Consequently, this builds body strength, stamina, and performance.

Planning your moves

All the Kickboxing moves are made in a standing position, with knees slightly bent. This particular stance builds and extensively stabilizes the muscles of the lower body. In addition, the upper body is equally engaged in strength moves of punches, hook, and jabs, that build endurance and stability.

A sample workout plan


  • Jump rope – Holding an imaginary jump rope in your hands, start with jumping movements in quick succession for 30 seconds.
  • Squat Jumps – With feet hip-width apart, lower down to a squat, then stand up and move to a jump. After that, come down to a squat, and repeat for 30 seconds.
  • Runners – Start with the right leg in front and the left, a step behind. Then, switch their positions with a jump but at the same spot. Do this continuously for 30 seconds.

Woman boxing


  • Side Squat Kicks – One of the traditional moves in boxing is where one lowers oneself down to a squat and upon rising, kicks sideways. The higher you kick, the more intensive the workout.
  • Capoeira Kicks to Lunges – Kick out in the front moving sideways in one single swipe action move. Then, move into a deep lunge and repeat the motion with the other leg. Here, Kickboxing combines the Capoeira kick with Lunges to add extra flavor to the workout.
  • Cross Punches, Jabs and Climbers – Start with feet hip-width apart, bend slightly at the knee and start punching out in front. This is termed Jabbing. Do this for 10 seconds and then, combine it with Cross Punches. Follow this with Mountain Climbers.

Add Hooks, Uppercuts, Front Kicks, Roundhouse Kicks, Side Kicks, Cross-arm Punches, and Jabs to the list above, and you have a complete 45 to 60 minute workout.