Coach Zoe Have fun while you workout and burn fat, everything you need to know about cardio kickboxing for weight loss.
Cardio kickboxing workouts can be intimidating. There seems to be a well coordiated choreography that looks great if you know what your doing, and kind of awkward if not.
And what does throwing the word “cardio” in front of “kickboxing” do to change the workout? Whether you plan on stepping into the ring or not, the fitness aspect of kickboxing is inherent.
Cardio kickboxing is the workout version of the martial art of kickboxing. Where we use the movements, intensity, and even programming to get in a serious sweat without the blood.
Whether you are hitting a heavy bag or shadowboxing (a cool way to say punching the air) you will be working harder than you thought possible. Except you will forget that your are doing a workout because it is just so much darn fun.
The technique and form of kickboxing are still something you want to work on, but there’s not a heavy focus on it. We are going from “throw your hook to get a knock out,” to “throw your hook to work your abdominals.” See the difference?
Cardio kickboxing is a fun and exciting way to “fight” for your fitness, reduce stress, and build confidence.
Is cardio kickboxing effective?
Cardio kickboxing is an effective way to improve full body speed, power, agility, coordination, and endurance while improving your physique. Its high intensity nature makes it ideal for improving full body strength due to its fast and vigorous muscular contractions while also improving aerobic efficiency (a.k.a VO2 max).
Anyone can add cardio kickboxing to their workout routine since it requires no equipment, can be easily modified, and is supplemental to any fitness goal.
Can anyone do cardio kickboxing? Pretty much! As long as you are comfortable with trying something new and maybe even feeling a little silly at first.
Now there is a lot of twisting and quick change of directions. Just like with any exercise or program ALWAYS get cleared by a physician if you are unsure.
What is so great about cardio kickboxing is you can adjust the workouts to your pace, just like any other exercise! You don’t need to start super fast or intense or even do all of the movements.
Cardio kickboxing workouts can be modified to be minimal impact just like a squat jump can be modified. And as you get more comfortable and familiar with the techniques, you can progress in your performance and moves.
Is kickboxing good for belly fat?
When combined with a nutrient dense, calorie-deficit, kickboxing can help you reduce total body fat and strengthen core muscles, resulting in a flatter and tighter belly over time.
With all of the rotational movement and crunching, your abdominals get worked in every direction. Six pack abs without a million sit ups? Sign me up! There is not one part of the body that is not working in some way or another.
Although you cannot spot reduce (i.e. choose where you lose fat) cardio kickboxing is a tool you should add to your fitness arsenal because it burns a lot of calories per session and boosts your metabolism.
When you are trying to lose weight, consistency is so important to getting results. You want to maintain a routine and cardio kickboxing allows you to do that. It is so diverse that it’s much easier to avoid fatigue and soreness. Both of which can make you lose motivation to workout.
How many times a week should I do cardio kickboxing?
Cardio kickboxing can be done as much as 6 days per week (leaving at least one day for rest).Â
Kickboxing is a very functional workout with organic movements. Most traditional exercises are in one, maybe two planes of motion. Think forward and backward, side to side, or rotational.
Because kickboxing is so diverse, you get it all. And the more functional you train, the less likely you will develop imbalances and injuries from repetitive movement patterns.
Of course, ANY exercise can become too repetitive if you do the same thing in the same way with the same intensity. But there is less of a chance that will happen with cardio kickboxing.
Keep in mind that high intensity training is very taxing on the body, so if you are training more than 3 or 4 days per week, be sure to vary your intensity and duration as well as include strength training to avoid muscular imbalance.
What does kickboxing do to a woman’s body?
Physically, kickboxing improves a woman’s speed, power, agility, coordination, reaction time, flexibility, endurance, and overall athletic performance.Â
However kickboxing offers many more benefits that go beyond physique and ability.
Kickboxing is intense and aggressive, giving you a great way to let out that extra steam and stress. I like ot think of it as self-care after a particularly difficult or frustrating day haha.
One of my favorite things about kickboxing is how empowering it is. It boosts my confidence and makes me feel like the total BAD ___ that I am (or at least that I like to think I am!). It reminds me that I am tough and strong and can do anything I set my mind to.
How much weight can I lose in a month with kickboxing?
You can lose as much as 4-8 pounds in a month with kickboxing when paired with a healthy diet and calorie deficit.
Every person is different and weight loss is not often linear, but a healthy and sustainable rate of weight loss is 1-2 pounds per week to avoid malnutrition, burnout, and injuries. Be sure to check in with your doctor to find a weight loss plan that works for your personal lifestyle and conditions.
Cardio kickboxing for weight loss at home
So you are ready to start cardio kickboxing to lose weight, but you need something you can do at home? I got you covered!
I have a killer FREE 4-Week Kickboxing Workout Plan that is designed with a new video everyday. Just save the PDF to your phone, click on the video for that day, and start sweating!
This plan is designed with strength AND cardio kickboxing workouts so you can maintain muscle as you lose weight. Helping you shed fat and get that defined muscle tone that shows off all your hard work. Sign up below for weekly motivational tips, content updates, and exclusive offers sent straight to your inbox along with your FREE 4-Week Kickboxing Workout Plan PDF.
For more fat loss tips and workouts, check out my post At Home Cardio Workout Videos That Shed Fat For Good.
Cardio kickboxing for weight loss at home for beginners
As a beginner, get started with cardio kickboxing with a quick tutorial that demonstrates and explains the movements to reduce risk of injury and build confidence.
You can check out my Cardio Kickboxing Basics Tutorial on YouTube! Learn the basics of boxing and kickboxing techniques so you can feel like a pro as you fight your way to fitness. This at home kickboxing tutorial is designed to help you learn the fundamentals of punches and kicks used in kickboxing workouts.
For beginners, I recommend starting with short sessions such as 10 minute kickboxing workouts and gradually build up every week or two. Head over to my Kickboxing Cardio Workout | 10 Minute HIIT | Full Body to get started!
Cardio kickboxing benefits for women looking for weight loss
You’re reading this because you are looking to lose weight, right? Most of us workout for body composition, strength, endurance, and flexibility to some degreee or other. That is all health fitness.
Cardio kickboxing is the perfect exercise because it improves your health AND skill fitness. Skill fitness is a great way to let out your inner athlete.
By improving skill fitness you will improve balance, coordination, speed, power, reaction time, and agility. All things that keep you young and better able to keep up with your kiddos.
Weight loss, health, performance, and a fun mom ready to play? Sounds like you NEED to try cardio kickboxing!
Try any one of my Cardio Boxing/Kickboxing workouts. We’ll mix it up, sweat A LOT, and have fun while doing it!
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