6 Week Kickboxing Program (2023)

FAQs

How long does it take to see results with kickboxing? ›

How soon will you see results? “If you're going to class at least three days per week and are eating a relatively clean diet, then you can expect to start seeing results within three weeks since these workouts are highly effective at burning fat and toning,” says Lopez.

So, how often should you take Kickboxing practice? If your primary goal is to burn fat and get in shape, training kickboxing three times a week will get you in excellent condition. If you want to compete in the sport on a high level, five or more Kickboxing practices weekly will be required.

30 minutes is just the right amount of time to build strength as well. You just have to make sure that you are exhausting the big muscle groups such as the chest, legs, and back. We do this at BRKM through HIIT training, and we are not only punching and kicking the bags, but we also use kettlebells.

weight loss per week. So, if you reduce your calorie intake by 500 calories daily and do kickboxing, you will be able to lose 1.34 lbs. per week.

Tone and Strengthen Your Entire Body

Kickboxing strengthens and tones your legs, arms, glutes, back, and core all at once. You're moving through the entire workout, causing you to burn more calories while strengthening your muscles. This equates to fat loss, not muscle loss!

A disadvantage of kickboxing is that you won't learn how to move as well as boxers who are frequently practicing and improving their footwork. Your stance will be square which opens the middle of your body and your head movement also won't be as good as someone who has trained in boxing.

Is Boxing Harder Than Kickboxing? I don't think any of the two sports is harder than the other. In kickboxing, you have more techniques to learn and master, but the more limited rules of boxing mean the level of the allowed techniques will be much higher.

In terms of weight loss kickboxing scores higher in terms of burning calories but you will probably feel hungrier after training whilst HIIT seems to reduce your appetite. I would call it a draw and there's no scientific evidence to prove one is more effective than the other.

Reason 3: The gym is not mentally challenging.

Kickboxing and martial arts will develop both your body and mind. The techniques and exercises used in kickboxing will help you burn calories, tone up, lose fat and develop flexibility but thy will also challenge you mentally.

Does kickboxing tone your stomach? ›

As mentioned above, kickboxing is an excellent cardio workout, which means it also works to tone the body faster than other forms of exercise. Kickboxing is particularly helpful in toning the belly and sides of the tummy, or those hated love handles.

About 30% of Americans experience lower back pain, and kickboxing probably will not be the best option for them. If you are already experiencing issues with your lower back, the amount of strain that throwing kicks can put on this area of your body, as well as your hips, is not worth the exercise benefits.

According to research, the cardio-conditioning involved in kickboxing exercises is a highly effective way to burn stubborn belly fat.

However, the swift whole-body movements required in kickboxing could also cause injuries. Back, knee, hip and shoulder strains are all common among kickboxers, found a study in the Journal of Strength and Conditioning Research.

How Many Days a Week Should I Do Kickboxing? As many as you want to as long as your body is holding up to the stress and demand you're placing on it. A slow technical session is going to put a lot different demand on your body than a HIIT style heavy bag workout.

Kickboxing training helps to build muscle mass, boosts your metabolism and pushes your body to lose weight even faster. Moreover, it is a great cardio workout, which means it can help to tone your body faster than other forms of exercise. Kickboxing is particularly helpful in toning the belly and love handles.

Kickboxing can be good for your heart, joints, strength, balance, and coordination. It's a great way to tame stress, too. But always check with your doctor before starting a new fitness routine. You can expect a physically demanding workout, especially if you go all-out for an hour-long class.

Elbows, knees, and spinning backfists are forbidden. Clinch fighting, throws and sweeps (with the exception of foot sweeps) are forbidden. Bouts are usually 3 rounds (lasting 2–3 minutes each) with a 1-minute rest in between rounds.

If you're in your 30s and think it's too late to start training in martial arts, you could be mistaken. Just because you didn't reap the benefits of joining a gym at a young age, doesn't mean you can't take advantage of learning a martial art now.

Kickboxers require high levels of lower-body speed and power. Strength training can be performed on the same day as kickboxing training, preferably after kickboxing separated by at least 6 hours.

Is kickboxing harder than karate? ›

Both of these martial arts are effective for self-defense. However, the power behind Kickboxing can't be disregarded. Therefore, it is a bit more potent than Karate when it comes to being able to defend yourself from any attack. You approach the attacker much more aggressively, disregarding the damage you might cause.

Circuit training, high intensity interval training (HIIT) and strength training are excellent ways of improving anaerobic fitness, and can mimic the start-stop pattern of a kickboxing match. This also gets fighters used to working maximally again, after a short recovery period.

Kickboxing is very effective for self-defense, even though you don't learn grappling or ground combat. You will get physically fit and strong and have the technique and knowledge to read your attacker and respond quickly and precisely.

While there hasn't been any super-recent science analyzing the pay-offs of your punching, one study from 2014 did find that kickboxing improved upper-body and aerobic power, anaerobic fitness, flexibility, speed, and agility. In other words, you hit every aspect of physical training.

Kickboxing builds self-confidence by shattering the physical and mental limitations you've imposed on yourself. It teaches you that with proper training and dedication, anything is possible. This, of course, permeates far beyond the reaches of the gym and into your personal life.

Typical cardio kickboxing classes run from 30 minutes to 1 hour, depending on the gym or studio. Despite the name, cardio kickboxing is a noncontact workout. All punches and kicks are thrown into the air or onto pads.

As a type of martial art and contact sport, kickboxing is loaded with cardio movement and strength-building exercises that work out the entire body.

If your only goal is to get in great physical condition, then you should choose Crossfit. It is a high-intensity fitness program that will get you into great shape. If you want to learn self-defense in the process and go at your own pace, then Kickboxing is the better option for you.

What is a good kickboxing routine? ›

There is no magic food for kickboxing. Success comes from a complete diet. Your carbohydrates should be complex, as opposed to refined products, like sugar and white bread. Protein should come from natural sources as much as possible.

Cardiovascular Exercises

Burning 500 calories a day, every day, would help you to drop 1 pound of fat each week, decreasing breast size and trimming belly fat. Choose exercises that work the major muscle groups in your body such as brisk walking, running, cycling, swimming, kickboxing and rowing.

Kickboxers need power, speed, and strength during fights. Having a combination of these helps to improve technique and performance. That is why weight training and body weight exercises can prove to be very useful in the long term.

Kickboxing provides a great workout with many positive benefits, but it also has negative consequences. Some of the pros of kickboxing include reducing stress levels, boosting confidence and coordination, and giving you an energy boost. In contrast, its cons include high injury rates and excessive exercise frequency.

You can gain many mental and physical benefits from learning kickboxing fighting techniques without ever applying them to sparring or competitions. Depending on your interests and goals with Kickboxing and martial arts, you may take one of a few different approaches to training.

Kickboxing allows women to reduce fat, tone and strengthen their bodies simultaneously. Because kickboxing is a full body workout, women can also increase their cardiovascular fitness, improve coordination, burn calories and increase their flexibility.

Legs (Quadriceps, hamstring, calves, glutes)

That includes your quadriceps and glutes, which are crucial when throwing kicks. Upper leg strength is fundamental in Kickboxing, so you will feel these muscles work and will usually be sore all the time at the beginning of your Kickboxing training.

How many hours do kickboxers train? ›

It varies—24–36 hours in many cases. But there may also be workouts in the gym—cardio, for instance, or some strength training.

Attend kickboxing class regularly.

As a beginner, you'll need to take classes 3 times a week, and work out on your own at least twice a week. Most professional fighters will train 2-3 times per day 4-6 times per week.

While kickboxing does burn a lot of energy and will make gaining weight much more difficult, you do gain one thing: muscle. Kickboxing is an intense activity and stresses muscles in your upper body, lower body and core. When your muscles are stressed, they're forced to recover.

Kickboxing provides an aerobic workout that burns calories and can help you lose weight. Research shows that elite and amateur kickboxers have more muscle mass and lower percentages of body fat. A person who weighs 155 pounds can burn 372 calories during just 30 minutes of kickboxing.

According to Harvard Health, if you are about 125 lbs, you will burn about 300 calories for every 30-minute kickboxing class that you take. On the other hand, if you are 200 lbs, then doing kickboxing for 30 minutes will burn you about 450 calories.

Workouts like boxing and kickboxing naturally work the core, and all fighters always end a training session with abs. Having a strong core will not only give you the desired look of a six-pack, but it will also help prevent back pain and maintain good posture.

Running and kickboxing burn about the same number of calories -- but kickboxing has a slight edge. According to research published by the Harvard Medical School, a 125-pound person running at 5 mph burns 240 calories in a half-hour. A person of the same size burns 300 calories kickboxing in the same amount of time.