Cardio Kickboxing Routines

Cardio kickboxing has its origin in Thai sport of kickboxing, which makes the participants sweat. Cardio kickboxing routines are taught in aerobic studios, wherein, the participants facing a big mirror, learn the specific punches and kicks, usually to the beat of dance-music. A few minutes exercising with jump rope can be included as warm up exercises before workout. The punches done with precision and power, strengthen your upper body and tone the muscles. The kicks strengthen the legs, especially, the hamstring muscles of the thighs. If your teacher keeps you bobbing, weaving and jumping amidst the kicks and punches of the cardio kickboxing routines, your heart rate will stay elevated for the whole session. Cardio kickboxing workouts will leave you drenched in sweat and energized. Cardio kickboxing exercises can be called a fresh style of martial arts, which blends the grace of boxing with the powerful maneuvering of kicking style. Boxing tips and techniques are useful in mastering this form of exercise.

Cardio Kickboxing Routines

Though cardio kickboxing is a good form of cardiovascular exercises, cardio kickboxing routines are not suitable for all bodies and temperaments. You don't need to switch to cardio kickboxing exercises if you are satisfied with your existing cardio workout plan. If you have tight hamstrings, or if you have a back problem, you should not try cardio kickboxing workout. Warm up exercises to begin and cooling down and stretching should be strictly followed. The position you will return to, after every punch and kick will be as follows: your feet are kept at about shoulder width apart and one foot is set back from the other at a slight angle, while your fists are up around your temples, guarding your face. The types of punches which are commonly included in the cardio kickboxing moves are jabs, crosses, hooks and uppercuts.

    * Jabs: A straight punch, packed with power (on the face of your imaginary opponent) is called jab.
    * Crosses: Crosses are rear hand analogs of jabs.
    * Hooks: Stretch your leading hand fully and in an arc, the punch is targeted towards opponent's temple and cheek (remember, you will be shadow boxing, there is no contact with resistance pad or punching bag).
    * Uppercuts: Uppercuts are to be thrown with rear hands, targeted towards opponent's chin from downside.

The roundhouse kick, front kick and side kick are the types of kicks, taught during cardio kickboxing routines.

    * Front Kick: Stand facing your opponent. With your back leg, you have to deliver a front kick into the opponent's trunk (chest, stomach or groin), which is just like slamming the door shut with your back kick.
    * Back Kick: Imagine the target advancing from side. Bend the leg in the knees, turn it slightly and deliver the kick, as if striking him with the heel.
    * Side Kick: Side kick is delivered by the front leg. Raise the front leg straight up but sideways and to full extent, to deliver the kick.
    * Roundhouse Kick: Stand with your side facing the opponent and lift your front leg, bend the knee and throw a kick in one hard motion.

Cardio kickboxing workout can be a part of cardio workouts at home without equipment. You will be able to master the cardio kickboxing moves, step by step, depending upon your level of preparation and your capacity, while some of the advanced cardio kickboxing moves may require more skill, co-ordination and maneuvering.

Sample Cardio Kickboxing Routine

    * First step - 2 sharp jabs
    * Second step - a Cross
    * Third step - a hook
    * Final step - an upper jab

You can design various combinations of punches and kicks, after watching actual kickboxing videos. Read more on kickboxing moves for beginners.

If you include intensive aerobic moves in your cardio kickboxing routines, it can help you burn as much as 500 - 800 calories per hour and as an added benefit, it can boost your confidence to defend yourself during a real world combat situation. Although cardio kickboxing routines cannot be regarded as training for real world combat situations, they can be considered as great stress relievers. You can be lean and strong from shoulders to calves, building up self confidence as well as a positive self image.