Kickboxing to Lose Weight

We know for a fact that to get into shape, an important thing to do is to get up, work out, and keep moving. But aside from weight loss, exercise has also been shown to help improve prevent certain diseases and improve the overall condition of the body. Many are the methods of exercising. And just recently, another sport has emerged to become the newest weight loss craze in town–kickboxing.

Kickboxing may be a form of leisure, sport, or part of a weight loss program. But it seems that the latter should be the most common reason of engaging in this field for kickboxing necessitates a total body workout which is a great fat-burning and muscle-building technique. A more popular form that is practiced by many people around the world is cardio or aerobic kickboxing.

What is Cardio Kickboxing?

Kickboxing has gone through many changes since it dawned in America in the 1970s. The sport was basically born due to the banning of full contact kicks and punches on martial art competitions. Eventually, it was combined with aerobics to produce cardio kickboxing, an overall cardiovascular workout minus the physical contact among participants that aims to promote fitness and physical conditioning.

This intense, aerobic workout usually lasts for an average of 1 hour and begins with a 10-minute warm up exercises that may include stretching, crunches, and push ups. This phase is crucial before a person begins with the punching proper as warming up helps stretch and relaxes muscles making them more flexible, especially large muscle groups of the thighs, legs, shoulder, back, and neck to prevent injury. Stretching also increases the body’s range of movement as well as preventing muscle stiffness saving you from post-exercise body pains.

Following this is a 45-minute kickboxing session. This may include a series of full-intensity kicks, punching, hand strikes, knee strikes, and other defense moves. Punching bags and gloves may sometimes be used depending on the instructor or the program. After this, the person or participant should cool down to help the body adjust from the workout. The entire workout burns an average of 350 to 450 calories, but depending on the effort you are exerting during a session this may rise up to 800 to 1000 calories per hour.

Benefits of Cardio Kickboxing

Like any exercise programs, the primary objective of cardio kickboxing is to achieve a healthy physique. It improves fitness in three areas: stamina, muscle fitness, and flexibility.

Stamina or the ability of the heart to deliver oxygen efficiently to the body’s cells is enhanced by any regular aerobic exercise. Because the muscles need more oxygen and glucose for energy, the heart rate also increases to pump more blood to the muscles. This improves the efficiency of the heart, lungs, and muscles. Kicks and punches will also improve muscle strength and endurance, as well as precision and muscle coordination. Weight loss comes as a “side effect” from the overall activity that requires the burning of calories for the energy needs of the muscles being used.

Cardio kickboxing may also have an impact on releasing stress. Psychologically speaking, the act of throwing punches and kicks is said to help alleviate a person’s stress level and fatigue. A stunt taught in kickboxing is also one way of learning martial arts that can be used as a defense method that can be translated in real situations.


1. Before starting a cardio kickboxing program, see to it that you have consulted your physician regarding this. Certain medical conditions may not be allowed to practice such as it may do more harm than good for the body.

2. Look for a properly-trained and certified kickboxing instructor. When done properly, kickboxing should yield health benefits instead of harm. A qualified instructor or coach should teach you the proper techniques to prevent injury to the muscles especially for beginners.

3. A warm up forms an important part of an exercise routine. Hence, this should always be taken seriously. Stretching in the form of jumping jacks is one good way of warming up.

4. Beginners should begin with the fundamental moves. Proper execution and body alignment is always the key to a successful program. For starters, avoid premature high kicks especially when you have little or no experience at all. Do not overstretch and extend your muscles only as high as you can without getting hurt. If you are using fitness DVDs or tapes, pay special attention to the instructions given all through out the episode.

5. Remember to breathe properly, exhaling as you kick and inhaling as you retract your muscles. Keep breathing or take shallow breaths. Do not hold your breath as you run the risk of spiking your blood pressure and you’ll become dizzy and may suffer serious consequences.

Weight Loss Exercises You Can Do At Home

At any given time, one third of the American population is trying to lose weight using various programs and dieting. For these people, they know there is definitely a truth behind the need of having to exercise harder in order to lose weight. But working out doesn’t necessarily mean hitting the gym, because you can exercise right inside the comfort of your own home with these exercise routines that are guaranteed to target areas and tone your muscles.

Household Exercise Equipment

If you are on a tight budget, converting your home into your own gym might really help. But despite of the inadequacy of the sophisticated gym equipment, your house may also have its own range of tools to help you exercise.


Weights are the most commonly encountered exercise equipment especially for those who are aiming to tone their muscles by means strength training. However, they are not cheap. As the weight sets go heavier, so does the price. So, we sometimes feel the need to improvise. In the case of hand weights, water bottles are the closet counterpart. Because of its shape, it allows for an excellent grip. And the great thing about it is its hollow container. It’s very versatile–you can fill it with about anything. Water would be the most typical content, but sand may also be a good alternative. It is much denser and heavier. In addition, the weight of the water bottle is determined depending on the amount of material YOU are going to stuff. Although we suggest that you fill it to the brim with the lids tightly closed. Why? Because it is important that the contents should be evenly distributed to prevent injury to your wrists.

Exercise mat

Exercise mats are also necessary for one’s workout. They improve traction and protect the user as well as the gym equipment from injury. So even when at home, it is still essential to use exercise mats. Usually, exercise mats are made of rubber or vinyl. But you may also use a rug or a firm mattress as an alternative to exercise mats.

Chairs and Stairs

A sturdy chair and stair steps are great items for abdominal and leg exercises. But they can also be used with push-ups and a host of other routines too.

Weight Loss Exercise

There’s nothing else that can beat regular exercise as a weight loss tool. So here, we gathered a few simple routines which you can practice while at home. But before anything else, let us remind you that prior to engaging in these activities, check first with your physician whether it is appropriate with your current health condition.


Whether it’s on a chair or a stair, step-ups are by far one of the easiest, yet most effective routine in targeting the quads and buttocks. Your feet should be both flat on the floor for the starting position. Then, raise your right foot and place it on the chair (or stair). Do the same with the remaining foot to lift your body up, and then back to the starting position. Repeat the same procedure starting with the left leg.

Lateral Raise

While holding down your dumbbells (or your improvised ones), slight bend your elbows, and lift both arms to your sides to your shoulder level. You can also modify this by lifting it all the way up just like flapping your arms. However, it is essential to avoid swaying the body during this motion.

Bodyweight Squats

The bodyweight squat is a variant of the squat. This type of strength training utilizes several large muscles of the lower body including the muscles of the buttocks, hips, and thighs, which is effective for building the muscles of the buttocks and legs.

Body weight squats require no special equipment; however, this should be done in higher repetitions. This procedure is done by standing upright while placing your hands behind the head. Slowly bend the knees to a sitting position while maintaining a straightened back. Then gradually push your body upwards back to the starting position.


One of the most effective exercises to tone the abs without having to move much is the plank. To begin, assume a prone position (face down) with the elbows under your shoulders. Slowly raise the body up off the floor with the weight resting on the elbows and toes. One should maintain a straight line from the head to the knees. The abdomen and buttocks should be kept contracted to avoid the body from sagging down the floor. Stay in this position for at least 30 seconds or more.

Next Page »