30 minutes full body kickboxing workout

At a cardio kickboxing class, you can expect a full-body workout that triggers every muscle of your body, with a strong focus on your core. The rapid movement in cardio kickboxing also improves flexibility, balance, and coordination, and can help you build faster reflexes. Experts have seen that through kickboxing you can burn around 900 calories every hour. According to Harvard Health, a 125 pounds person can burn 300 calories in 30 minutes of straight kickboxing, whereas a person whose weight is around 85 pounds will burn 444 calories in the same session.

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The simple way to practice kickboxing at home is by practicing shadow boxing. Shadowboxing is the combat sports exercise in which you throw punches in the air as if your opponent is standing in front of you. It is practiced in boxing and is used mainly to prepare the person training engages in stronger physical activity. It’s a solo training in which you train which means you are practicing your boxing techniques without any partner or equipment.


There are two methods of shadow boxing

  1. By practicing your own form
  2. Repeat your experience in sparring

Practicing your form means that you are executing the kicks and feet in the air and that you are aware of your hip position, your heel position, and also your elbow position as well. So that means shadow boxing is the absolute way for beginners to get trained in their skills and get faster.

The next level of training is that you are practicing the defensive moves over the offensive moves. That means you have to imagine that you are standing in front of your opponent and he/she is executing the punches and you are weaving, parrying your opponent’s punches, and defending yourself.

Is punching the bag a good workout?

A heavy bag workout is a great workout for enhancing your power and also for strength training because it helps you to build up muscles. With the heavy bag, you can practice punching and kick with a stronger force, which with the passage of time improves your strength and punching power also. Typically heavy bags are from 3 to 5 feet long, and they are made for boxing. Although we can use them for high kicks, and along with that we need to have high and low kicks, knee strikes, and other attacks as well.

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Benefits of kickboxing.

30 minutes full body kickboxing workout

There are several advantages of kickboxing, it benefits your whole body along with your mind. The good thing about kickboxing is that you don’t need to spend too much time in the gym exerting yourself, instead, you can do it at home too. Just work hard for 30 minutes, pay attention and ultimately you will get better results in a week. You don’t have to practice it daily. Instead, do it 3 times a week, that is sufficient.

Kickboxing also helps you to improve your cardiovascular health, burn fats, and also helps you to build up stronger core muscles.


Can you use a punching bag for kickboxing?

If you are planning to practice kickboxing on a punching bag you can either fill the punching bag with lots of substance or you can also fill them with something a lot heavier. Teardrop heavy bags are better suited for kickboxing because the bag allows you to incorporate better knees and uppercuts.


30 minutes workout.

Spending 30 minutes in your workout will help you to build up strength and power. But you have to be sure that you have to work on your huge group of muscles such as your chest, back, and your legs muscles as well. So for HIIT training, you have to work on kettlebells, along with that you have to spend some time executing the punches and kicks on the heavy bag. This workout will surely help you a lot in burning calories.

Try to spend quality time with 30 minutes by spending some time on a high-intensity kickboxing workout, which will result in overall fitness, helps you to develop lean muscles, and increases your body endurance as well. A 30-minute workout also helps you to increase your heart rate, burn huge amounts of calories, and provides you with aerobic fitness too.

Kickboxing workout.

Jumping, squatting, jab, and cross

To perform a kickboxing workout, you need to do it in such a way that your arms are in the guard position and your right foot is in the forwarding position. Now execute the right jab, in a way that you are rotating your fist in the downward position and punching your arm strongly. Similarly in the left cross, lift your left heel from the ground, and punch your left arm in the forward direction, also move your left hip into the punch, now again get your arm back into the guard position.

Immediately move your hip back and lower it into the squat position, quickly jump upward, and get rotated at a 180-degree angle. Get on the floor with your left foot.

Repeat the above-mentioned process on your left side.

Cardio kickboxing workout.

Cardio kickboxing is always challenging but also great fun. When you challenge yourself with various movements, and intensities your body and mind get stronger enough that you become able to cope up with any type of harsh situation. There are mainly three types of cardio kickboxing that include front, side, back, and roundhouse kicks, which will surely elevate your heart rate up :-More Details

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