Though you use powerful, strong moves, don’t let kickboxing intimidate you.
After you are warmed up, you begin a series of movements that are drill-oriented.
Once the class is going at full speed you’ll want this good form to carry over. You’ll want to listen and watch how these warm-ups look and execute with good form. Slower squats and kicks will be introduced, as will the various punch motions that you will use: jab, cross, hook, and uppercut each have a unique motion. Think of it as a rehearsal not only for your memory but for your muscles. InstructionĪt the beginning of class, the instructor will take you through a warm-up that mimics some of what you will do in class.
Running shoes will prevent you from proper lateral movement (side shuffles, etc). While you can probably show up in any sneakers and do fine, it is recommended to wear cross-training or studio shoes. You will also want to choose the right shoes. You don’t want to throw out your shoulder or cause too much stress on your joints. You will also see some people hold dumbbells instead however, if your class is moving at a fast pace, I don’t recommend holding three or five-pound weights. If you do choose to use weighted gloves (I really like them) they weigh between half a pound and a pound each. One of the great things about the format of cardio kickboxing is that you just show up and follow along! Some people use weighted gloves to enhance their workout, but this isn’t recommended for a beginner. How Does Cardio Kickboxing Work? Equipment If you only go through the motions then expect to only burn 55 calories, however if you push as hard as you can and work against yourself (push and pull your arms and legs against themselves) every step of the way then you can easily burn 176 calories with this routine.Use the links below to quickly navigate this guide: The reason this is such a large range is because of the reason stated above. For this 11 minute routine that comes out to 55 to 176 calories total. With this routine you can see a calorie burn anywhere from 5-16 calories per minute. However the vast majority of exercisers never push themselves to the safe maximums that their body is actually capable of.
It is important to know your limits and how to interpret the signals your body tells you so you can safely work at your maximums without pushing to a point of danger.
It is very easy with this type of workout to only go through the motions rather than really push against yourself, as your body will be constantly telling you to slow down or stop. As with our other kickboxing routines the amount of effort you put into this workout is directly related to the amount of calories you will end up burning. We have four separate groups that are to be done in as little time as possible, only stopping to take a short break in between each individual group. Once that total cycle is complete we switch to a new combination of kickboxing moves and another bodyweight exercise. Then we repeat the same combination of kickboxing moves leading with the other side of the body before repeating the bodyweight exercise again. To do that we take a combination of kickboxing moves and repeat them ten times leading with one side of the body and then complete 10 repetitions of a traditional bodyweight exercise in a different plane of motion. This is meant not only to challenge your body physically but also to challenge you mentally, as you have to change training styles/motor pathways very quickly while still focusing on form and control. This gives a whole new challenge in trying to maintain control of your body during the kicks and punches before and after doing a taxing total body exercise. leading with one side then the other we have taken that idea and added intervals of traditional bodyweight exercises following each change in kickboxing combinations and leading side. This time instead of our usual design where we have combinations of punches and kicks etc. We are always getting requests for more kickboxing workouts so we thought we would deliver up a new kickboxing routine but this time with a bit of a twist.