The best Kick Boxing Exercises at home

This is the basic (but extremely rough) conditioning of a kick boxing fighter that you can perform without leaving your home.

It is a fact that kick boxing has produced some of the leanest, strongest and most athletic bodies in existence. Take this basic training and you will understand why.

Here are the best 4 tips Kick Boxing Exercises at home:


Round 1 (warm-up)


Jump rope maintaining a consistent rhythm for three minutes. Don’t worry if the rope gets caught in your legs a couple of times. Rest 30 seconds.

Repeat two to four times, depending on your level of training.

Round 2


Hold a fighting stance, hopping from one foot to the other, and throw medium-force punches, as well as jabs and uppers, for three minutes. Rest for 30 seconds.

Repeat two to four times.

Round 3


Apply the same principle as in the previous exercise, varying the intensity of the blows and circling the sack for three minutes. Rest 30 seconds.

Repeat two to four times.

Round 4


To finish, do three to five rounds of medicine ball spins or rock climbers, whichever you prefer. Rest 30 seconds after each round.

Kick Boxing Exercises at home
Kick Boxing Exercises at home

Kick Boxing for women: know its benefits

Would you like to learn how to fight kick boxing or are you just looking for a complete exercise to get in shape? In any case, it is important that you know what this discipline consists of and take into account some tips before starting your workouts.

What is kick boxing?

Kick boxing as we know it today is the result of the combination of karate, May Thai and western boxing. However, it is also a term that is used to encompass a series of sports that combine kicking and punching.

It is practiced as a physical activity, personal defense or contact sport.

Difference between boxing and kick boxing

In relation to competition, both are combat sports, whose final objective is the knockout (a blow that leaves the fight) and obtaining points for the correct combination of blows, but in terms of rules there is an important difference between boxing and kick boxing: while in the first only the hands can be used, in the second the use of the legs is also allowed to launch kicks.

But if you are not interested in training to participate in championships, it does not matter! You can also do it in an amateur way because it is a very complete exercise.

Kick boxing for women

For women, kick boxing is an exercise option that helps improve physical, mental, and spiritual fitness. It is a discipline where the whole body is worked, combining the agile boxing blows with the powerful kicks of karate.

This sport tones the whole body, but, in addition, the practitioners learn very useful self-defense techniques: kicks, blows, feints, as well as knowing how to anticipate the movements of their opponents.

Kick boxing rules and combinations

Like all martial art, kick boxing combinations have more to do with the elegance and agility of the person who performs them than with the number of punches and kicks.

Among the most used movements are the jab, cross, crochet, uppercut; and multiple kicks like low kick, med kick, high, front, hook, etc. With the exception of Japanese kick boxing, knee kicks are not allowed.

Kick boxing: benefits for body and mind

In addition to learning kick boxing bases of multiple martial arts when practicing health benefits have many, for example:

  • It is an excellent aerobic exercise that helps you burn fat.
  • Tones the body.
  • Improves balance and coordination.
  • You learn important self defense techniques.
  • His movements and strokes are an excellent stress reliever.
  • Kick boxing for women gives you strength, empowerment and confidence, which you will project in all aspects of your life.

Factors to consider when learning to fight kick boxing

If you want to start in this sport, you must have the basic equipment: bandages for the hands, protections for the tibia, helmet, dental protector and gloves that adapt to your weight and size.

In a study where the effects of kick boxing were analyzed in people who trained for 1 hour, 3 times a week, for 5 weeks, the result was a significant improvement in muscle power, flexibility, agility, aerobic power, and anaerobic fitness.

In addition, it was concluded that this is an activity that improves physical condition, as long as it is accompanied by good nutrition. So it is advisable to consult with a nutritionist the ideal diet that you should follow to see results in the shortest possible time.

You already know the principles and movements of kick boxing, benefits for your health and personal safety; it only remains for you to get to work to start in this complete sport, a mixture of ancient disciplines with modern fighting techniques.

Kick boxing workout for beginners

In this quarantine, at Bolivia we promised to remind you every day that you stay at home so that you do not go out and avoid more corona virus infections. It is even important that you follow the recommendations of the WHO (World Health Organization), which recommends that you wash your hands well, do not put your hands in your mouth; nose or eyes and that you clean yourself often.

So that you do not lose the enthusiasm in your home, we decided to launch a section with the aim that you learn to do certain sports and stay in the rhythm. Even if you have little space in your house, you can encourage yourself to do some exercises.

In this case, we will give you some recommendations to do a kick boxing workout, one of the sports that work the most muscles. Be careful, the idea is that you learn to do the movements and follow some tips, so you can do it alone. Go ahead and try, but be careful doing it!

Tips for doing kick boxing:

  • Stretch and warm up for 10-15 minutes.
  • Perform three sets of 15/20 sit-ups.
  • Perform 30 to 40 push-ups.
  • Focus before starting training.
  • Space is needed to allow for fully extended kicks and punches.
  • It can be very useful to have a mirror in front of you so you can measure the blows and movements you make.
  • Breathe when defending, exhale when striking.
  • Walk doesn’t run while doing the practice.

Kick boxing benefits:

  • You will burn a lot of calories.
  • Tones all parts of the body.
  • Improves cardiovascular and respiratory function.
  • Release adrenaline and eliminate stress.
  • Improve concentration and your reflexes.

Kick Boxing Equipment

The thing to be clear about is that space is needed to allow for fully extended kicks and punches. Perhaps this is enough to start with, but you can also add a boxing bag – keep in mind that you have to hang it kick boxing pants, resistance bands or jump ropes, kick boxing gloves, bandages, among others. A full-length mirror can also be very useful to see if we are doing them in the correct way.

Kick Boxing techniques: basic punches and kicks

The one two: It is the most basic of this discipline. You have to be on guard, the inside of the forearms glued to the side of the body and the closed fists covering the chin. The legs should be slightly bent, the left goes back and the foot is horizontal. First the left arm is stretched (blow) and then the right; The important thing is that this has to be successive since as soon as we release one hand the other has to be covering us again.

  • The hook
  • The paralytic
  • Rib kick
  • Head kick
The hook

It is similar to one two but the blow does not come out straight but comes out sideways. It is important to hit with the knuckles so as not to fracture the wrist.

The paralytic

You have to be on your guard – you can put your left or right foot back – and throw the kick by turning your whole body; the most important thing is to put all the weight on the supporting foot and turn it until the toes are facing backwards, it is turned in conjunction with the body. The kick always has to go sideways and is hit with the shin. In the paralytic, it hits 3 parts of the leg: the calf, the thigh or the knee and the knee is where the kick hurts the most.

Rib kick

This kick is similar to the paralytic but here the target is the torso, the ribs. For this kick a greater elongation is needed, therefore it will take longer to master it.

Head kick

It is the same as the previous two but sticks to the head, but it is advisable to start doing it when the other kicks are mastered since it needs a lot of elongation.

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Some question about kickboxing exercise at home

What kind of exercise is kickboxing?

Kick boxing as we know it today is the result of the combination of karate, May Thai and western boxing. However, it is also a term that is used to encompass a series of sports that combine kicking and punching. It is practiced as a physical activity, personal defense or contact sport.

What is Kickboxing Cardio?

The Cardio Kick Box, Cardio kickboxing, CKB or Aero Kick Boxing, is a training method that combines simulation games of all kinds of martial arts and contact sports (such as Karate, Taekwondo, Boxing, Kick Boxing , or the other martial art) with aerobics.

What part of your body does kick boxing help you?

In the kickboxing classes in Sabadell we will strengthen the quadriceps in the upper part of the legs and the hip abductors to kick with more force, but also strengthen the soles and tibia is anterior muscles of the lower leg.

What is kickboxing for kids?

Kick Boxing is a discipline that requires a quick reaction capacity. It is practiced by means of direct and very fast blows, and in order to react to this type of impacts, the capacity of reflexes is worked from the first moment.

If you have any question about Kick Boxing Exercises at home. Please, comment below. We will try solving your problem. Thank you.

About Tobibur Rahman

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