Kickboxing Workout At Home With Free Printable Routine

Quick Links :

As the world becomes increasingly busy, finding time to hit the gym can be a challenge. However, staying fit and healthy is crucial for both physical and mental well-being. Kickboxing is an excellent way to get a full-body workout, improve cardiovascular health, and relieve stress. The good news is that you don't need to leave your home to enjoy the benefits of kickboxing. With a few simple pieces of equipment and a free printable routine, you can get started with a kickboxing workout at home.

One of the primary advantages of kickboxing is its versatility. Whether you're a beginner or an experienced athlete, kickboxing can be adapted to suit your fitness level. It's also an excellent way to improve coordination, balance, and overall physical fitness. Plus, the mental benefits of kickboxing cannot be overstated. The intense physical activity and focused movements can help reduce stress and anxiety, leaving you feeling more centered and focused.

In this article, we'll take a closer look at the benefits of kickboxing, provide a comprehensive guide to getting started, and offer a free printable routine to help you get started with your kickboxing workout at home.

Benefits of Kickboxing

Kickboxing offers a wide range of benefits, making it an excellent addition to any fitness routine. Some of the most significant advantages of kickboxing include:

• Improved cardiovascular health: Kickboxing is an intense physical activity that gets your heart rate up and keeps it there. Regular kickboxing workouts can help improve cardiovascular health, reducing the risk of heart disease and stroke.
• Weight loss: Kickboxing is an excellent way to burn calories and shed pounds. The intense physical activity and focused movements make it an effective way to lose weight and maintain weight loss.
• Increased flexibility: Kickboxing involves a range of movements that help improve flexibility and range of motion. Regular kickboxing workouts can help increase flexibility, making it easier to move and perform daily activities.
• Stress relief: The intense physical activity and focused movements of kickboxing make it an excellent way to relieve stress and anxiety. The physical activity helps reduce tension and promote relaxation.
• Improved coordination and balance: Kickboxing involves a range of movements that help improve coordination and balance. Regular kickboxing workouts can help improve overall physical fitness and reduce the risk of injury.

Getting Started with Kickboxing at Home

Getting started with kickboxing at home is easier than you think. Here are a few simple steps to help you get started:

• Invest in a few simple pieces of equipment: You'll need a few basic pieces of equipment to get started with kickboxing at home. These include a pair of hand wraps, a jump rope, and a punching bag or pad.
• Find a quiet and safe space: You'll need a quiet and safe space to practice kickboxing at home. Find a room with enough space to move around and a smooth floor that won't slip or cause injury.
• Warm up and stretch: Before starting your kickboxing workout, it's essential to warm up and stretch. This will help reduce the risk of injury and improve flexibility.

Free Printable Routine

Here is a free printable routine to help you get started with kickboxing at home:

Warm-up (5 minutes)

• Jumping jacks: 30 seconds
• Dynamic stretching: 20 seconds (leg swings, arm circles, hip circles)
• Jumping jacks: 30 seconds
• Dynamic stretching: 20 seconds (leg swings, arm circles, hip circles)

Monday ( Upper Body Workout)

• Punching bag or pad work: 3 rounds of 3 minutes, resting for 1 minute between rounds
• Jump rope: 3 rounds of 3 minutes, resting for 1 minute between rounds
• Shadowboxing: 3 rounds of 3 minutes, resting for 1 minute between rounds

Tuesday (Lower Body Workout)

• Kicking drills: 3 rounds of 3 minutes, resting for 1 minute between rounds
• Jump rope: 3 rounds of 3 minutes, resting for 1 minute between rounds
• Calf raises: 3 rounds of 20 reps, resting for 1 minute between rounds

Wednesday (Rest Day)

• Take a day off and rest. Your body needs time to recover and rebuild.

Thursday (Core Workout)

• Plank: 3 rounds of 30 seconds, resting for 1 minute between rounds
• Russian twists: 3 rounds of 20 reps, resting for 1 minute between rounds
• Leg raises: 3 rounds of 20 reps, resting for 1 minute between rounds

Friday (Total Body Workout)

• Punching bag or pad work: 3 rounds of 3 minutes, resting for 1 minute between rounds
• Jump rope: 3 rounds of 3 minutes, resting for 1 minute between rounds
• Shadowboxing: 3 rounds of 3 minutes, resting for 1 minute between rounds

Saturday and Sunday (Rest Days)

• Take the weekends off and rest. Your body needs time to recover and rebuild.

Tips and Tricks for a Successful Kickboxing Workout at Home

Here are a few tips and tricks to help you get the most out of your kickboxing workout at home:

• Start slow and increase intensity: Don't try to do too much too soon. Start with shorter workouts and gradually increase the intensity and duration as you become more comfortable.
• Focus on proper form: Proper form is essential for getting the most out of your kickboxing workout and reducing the risk of injury. Make sure to focus on proper form and technique throughout your workout.
• Stay hydrated: Staying hydrated is crucial for any workout. Make sure to drink plenty of water before, during, and after your kickboxing workout.
• Mix it up: To avoid boredom and prevent plateaus, mix up your workout routine regularly. Try new moves, incorporate different equipment, and change up your routine to keep things interesting.

We hope you've enjoyed this comprehensive guide to kickboxing at home. With a few simple pieces of equipment and a free printable routine, you can get started with a kickboxing workout at home today. Remember to start slow, focus on proper form, and stay hydrated to get the most out of your workout.