7 Kickboxing Moves You Can Practice At Home

woman doing kickboxing moves

Are you tired of the "same-old, same-old" motions and exercises when it comes to your weight loss and fitness routines? Do you ever wish there was something you could do to spice things up? If that sounds like your situation, we would like to introduce you to the idea of adding kickboxing to your program. Kickboxing is one of the best ways to lose weight, and it is fun, too. Adding kickboxing moves to your routine is not hard, and once you learn the proper techniques, you can incorporate them as part of your regular workout routine.

First, we will offer numerous solid reasons why you should adopt a kickboxing routine that you can do at home. You may be surprised to learn some of the proven benefits of kickboxing. Next, we will show you seven popular kickboxing moves that you can practice and perfect at home.

Why Incorporate Kickboxing Moves Into Your Routine?

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Kickboxing is a calorie-melting workout that is derived from the ancient martial art of Muay Thai. Using punches, knees, and kicks, it is the ultimate cardiovascular workout and a great addition to any home routine. Used in different combinations and sequences, these kickboxing moves can be a fun and exhilarating way to add spice to otherwise boring routines.

Kickboxing requires balance, stamina, conditioning, athleticism, and agility... but don't get discouraged if you don't see yourself as having those strengths and attributes just yet. Once you begin to practice these routines, you will start to see your body changing and your abilities will increase as you continue.

1. Tones Your Entire Body

Kickboxing moves bring a level of fitness to your body that is unparalleled. You will rely on short bursts of speed instead of steady-rate cardio activity and, as a result, the calories can't help but burn away. Kickboxing tones the entire body because it brings the entire body into play. As your body gets fit, your heart, lungs, and other organs and systems will all become healthier too.

2. Relieves Stress

Punching and kicking during a workout can enable you to redirect anger and frustration in the right direction. Instead of taking out negative energy by venting to another person, you can pour that aggression into a workout. Kickboxing is taxing to both mind and body, and both your mind and body will appreciate the stress relief you gain. Your overall mood will likely improve after a vigorous kickboxing routine.

3. Teaches Self-Defense

Many people turn to kickboxing moves not for exercise alone, but for self-defense. Learning techniques that you can use to defend yourself is empowering and practical. Most trainers will show you how each move works in a defensive application as well as how it benefits you in your workouts.

4. Builds Strength and Stamina

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As your body begins to melt fat and your overall muscle tone improves, it will greatly increase your strength and stamina. This will help you to be able to do other things in your life that you may not have been able to do before; such as skiing or mountain climbing.

5. Improves Posture

Kickboxing tones your body, and one benefit is that it will pull your body out of the posture it has been conditioned to for so long. This is especially good if you have poor posture or sit at a desk for long periods of time. Once your posture improves, you will no longer be comfortable to slouch or sit in the same position. You will want to get up and move.

6. It's Fun

Kickboxing is fun to learn and fun to do. Adding variety breaks up the monotony of other routines, and kickboxing is a great way to bring that variety. Beginners may want to take it slow at first because kickboxing is an undeniably high-intensity activity. But learning something new and making progress is part of the fun!

7. Provides an Alternative to Repetitive Workout Routines

Doing the same exercises and movements over and over can become boring. Kickboxing moves provide an alternative to standard gym workouts. Consider joining a kickboxing class along with practicing these moves at home. Meeting new people and starting something new can be a great motivator and help you overcome burnout.

8. Helps Build Self-Confidence

When you start something that challenges you and you finish it, you will feel more confident about yourself and your abilities. Kickboxing will challenge you and push you beyond where you thought you could go. Once you conquer these routines, you will feel like you are ready to take on the world.

7 Kickboxing Moves You Can Practice At Home

The following kickboxing moves are sure to get you up and going. You may need to enlist the help of a trainer or someone who does kickboxing regularly to learn proper technique in detail, but you can also watch videos to supplement the information here and help you practice these kickboxing moves correctly at home.

1. Jab Punch

Stand with your left foot about 12 to 20 inches in front of your right, both feet facing forward. Lift your left hand in front of your chin and keep your right hand slightly behind it. This is called a fighter stance. Jab forward with your left hand, quickly punching with a straight arm. Return your left arm back to your body, with the hand close to your cheek. This will get you into the habit of protecting your face. Then, jab forward with your right arm, repeating the process. Following these steps, alternating arms, and remember to bring the non-jabbing hand back into position to protect your face.

2. Cross Punch

Get into the fighter stance as described directly above. Punch with your right arm so that it moves in front of your body and slightly to the left. Aim for what would be chin level of an imagined opponent. Return your fist back toward your face (rather than down at your side) while keeping your left fist near your chin. Repeat with the left hand moving toward the right and chin level to an opponent. When you perform this move, remember to put your all into the striking motion, keeping your abs tight and your face protected with your non-punching hand.

3. Hook

Once again, begin in fighter stance. Instead of punching straight, as you would with a jab, make an arc with your arm, hitting from the side while you pivot your hips and legs and put them into the punch. Focus on your biceps, shoulders, and obliques while doing this technique. This can be done with or without a striking bag.

4. Upper Cut

For this move, you will start with both arms bent at the elbow and your legs shoulder-width apart. From fighter stance, flex both arms and then alternate upward punches in a quick rhythm. Continue alternating sides, focusing on your core and arm muscles.

5. Lunge With a Kick

This kick usually works best with a heavy punching bag, but if you don't have one, don't get discouraged. Practice the steps in front of a mirror at first to modify and advance your technique. Begin by standing a few feet behind the bag if you have one, step back with your right foot into the lunge, then burst upward, driving pressure through your left heel for leverage as you return to a standing posture. Immediately extend your right leg and kick "through the bag" (remembering to follow through) with your heel first. Do ten reps with each leg, concentrating on your core and leg muscles.

6. Sidekicks to Left and Right

A heavy bag is suggested for this move, too, but it is not absolutely necessary. Get into fighter stance with your right leg back, your left arm guarding your face, and your right hand in front of your chin. Rotate your hips leftward and pivot on your left foot while kicking with the right. Keep your knee raised as you snap your heel as you perform a full-motion kick. After doing about ten of these with your right leg, switch legs. Concentrate on your hand positions and your core when you perform these kickboxing moves.

​7. Knee Strike

From fighter stance, drive one knee up and forward, bringing your heel toward your buttocks in order to create a sharp triangle. Thrust your hips forward while maintaining your hands in position to protect your face. Make contact with the bag (if you are using one), before returning to a strong fighting stance. This move will involve the glutes, core, and hamstrings, and it will also stretch and strengthen your hip flexor muscles.


woman doing leg workout

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You can't go wrong by adding kickboxing moves to your exercise routine. It is a fun way to get fit, relieve stress, build strength, and learn self-defense techniques. We hope this article has piqued your curiosity about kickboxing and the awesome results you can get by incorporating it into your workout.

Consider learning the techniques mentioned here and then add more to them. Once you learn the basics, you can put together many combinations which will keep you even more motivated. Think about joining a class just for fun or to help push you even further along the path to achieving your weight loss and overall health goals. Before you know it, you may look and feel like a pro.


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