What is Cardio Kickboxing?
Cardio kickboxing is a fun, high-energy workout that mixes martial arts moves with fast-paced cardio. Think punches, kicks, and combos—without the need to spar or fight anyone. It’s perfect for burning fat, building strength, and relieving stress.
Why Choose Kickboxing for Fitness?
- Burns up to 800 calories per hour
- Tones your whole body
- Builds endurance and strength
- Improves heart health
- Boosts confidence and mood
Sounds like a win, right?
Essential Kickboxing Equipment
Before jumping in, you’ll need a few basics:
Kickboxing Gloves or Kickboxer Gloves
They protect your hands and wrists during punches. Choose gloves that fit well and have good padding.
Shin Guards and Shin Pads
These protect your legs during practice, especially if you’re doing light sparring or kicking a heavy bag.
Kickboxing Shorts and Gear
Wear shorts or gym clothes that stretch and let you move freely. No jeans or heavy clothing!
Kickboxing Pads and Bags
If you’re training at home, a kickboxing bag or pads help you practice punches and kicks with power.
Kickboxing Belts and Ranking
Did you know kickboxing also has a belt system?
Kickboxing Belt Order
The typical belt order is:
White → Yellow → Orange → Green → Blue → Brown → Black.
Each belt shows your skill level and progress.
Kickboxing in the UK
If you’re in the UK, you’re in luck. There are amazing gyms and clubs offering classes for all levels.
Kickboxing London & Kickboxing London UK
London has plenty of options, from fitness-focused gyms to pro-level dojos.
Kickboxing Manchester
Manchester also has great clubs with experienced coaches ready to train you.
Beginner Cardio Kickboxing Workout Plan
Here’s a simple 20-minute beginner routine:
- Warm-up (5 min) – Jumping jacks, high knees
- Combo 1 – Jab + Cross (30 sec)
- Combo 2 – Front kick + Jab (30 sec)
- Rest – 30 sec
- Repeat – 3 rounds
- Cooldown (5 min) – Stretch your legs, arms, and back
Keep it short and consistent. Progress comes with time.
Moving to Intermediate & Advanced Level
Once you’re comfortable:
- Add uppercuts, hooks, and roundhouse kicks
- Use kickboxing pads or bags for power practice
- Try longer combos and shadow boxing
- Increase workout time and reduce rest
Muay Thai vs Kickboxing: What’s the Difference?
Muay Thai uses punches, kicks, elbows, knees, and clinching. It’s more technical and powerful.
Kickboxing focuses on punches and kicks—more suitable for fitness and beginners.
Choose Muay Thai if you want to fight. Choose kickboxing if you want to get fit.
Common Mistakes Beginners Make
- Skipping warm-up
- Throwing punches without form
- Training too hard, too soon
- Not staying hydrated
- Not wearing the right gear
Avoid these and you’ll enjoy faster progress.
How to Stay Motivated
- Track your workouts
- Set small weekly goals
- Find a workout buddy or class
- Celebrate progress (even small wins)
Eat Right for Cardio Kickboxing
Pre-Workout Snacks
- Banana
- Light oatmeal
- Protein bar
Post-Workout Meals
- Grilled chicken + rice
- Protein shake
- Eggs + whole wheat toast
Don’t forget to drink water—before, during, and after.
How to Measure Progress
- Are you lasting longer in workouts?
- Are your punches faster and stronger?
- Are you losing weight or inches?
- Did you level up in belts?
Keep a notebook or use a fitness app to track.
Going Pro or Competing?
You don’t have to, but if you want to take it to the next level:
- Join a local tournament
- Get a coach
- Train consistently and safely
It’s a journey—enjoy every step.
Safety First
- Always use gloves and shin guards
- Rest if you’re sore or injured
- Stretch before and after every session
- Start slow and build up over time
Final Thoughts
Kickboxing is more than a workout—it’s a lifestyle. Whether you’re a total beginner or already training regularly, it helps you stay fit, confident, and strong. All you need is the right mindset, a few basic tools, and the will to keep showing up.
Train hard. Have fun. Stay strong.
FAQs
1. Can I do kickboxing even if I’m not fit yet?
Yes! Kickboxing is great for beginners. Start slow and build your fitness step by step.
2. Do I need special gear to begin?
You’ll need gloves, comfy workout clothes, and ideally shin guards. That’s enough to get started.
3. Is cardio kickboxing better than going to the gym?
Cardio kickboxing is more exciting and burns more calories than regular gym workouts. Plus, it’s never boring.
4. What’s the difference between kickboxing and Muay Thai?
Muay Thai uses elbows and knees. Kickboxing is simpler and better for beginners or fitness goals.
5. How often should I train?
2-3 times a week is great for beginners. You can increase as you get stronger.