how do i learn kickboxing

How Do I Learn Kickboxing?

Kickboxing has become a growing trend for fitness enthusiasts. It is a type of martial arts that involves punching, kicking, footwork, and many moves.

There are different types of kickboxing, all with different rules and set of moves. Nevertheless, it is an effective sport for maintaining fitness while enjoying it.

Kickboxing is mostly practised under the guidance of experts, but you can easily learn kickboxing on your own, at home.

Whether you're an experienced fighter looking for some extra training or you're a complete beginner who's interested in learning how to kickbox, this article is for you. In it, we'll explore the benefits of solo practice, and we'll give you some tips on how to get the most out of your training. So keep reading to learn more!

Kickboxing FAQs

That's not to say you cannot pick up great self-defence skills at a Karate School. Just find the right style and a good instructor. However, the fluidity that comes with Kickboxing will train you to focus on attacks, blocks, and counters.

Kickboxing is better than Taekwondo for MMA fighting because it is a more versatile style that fits better within the rules of cage fighting. In addition, it trains you how to use kicks and punches to fight at all ranges, while Taekwondo focuses too much on kicks and point fighting.

Kickboxing allows women to strengthen, tone, and reduce fat simultaneously. Since kickboxing is a total-body workout, women will also increase flexibility, burn calories, improve coordination and increase cardiovascular fitness in a fun and positive environment.

Kickboxers should lift weights to enhance their kickboxing performance in the ring. Gone are the days when lifting weights was seen as making you slow. When a strength training program is designed to improve reactive ability and high-velocity strength, you will get faster.

The short answer is - it depends. Although boxing and kickboxing may seem pretty similar, they are two very different types of martial arts. The main difference between the two is that in kickboxing, both hands and feet can be used, while only the hands can be used in boxing.


Is Kickboxing Good For Beginners?

The answer is Yes! Kickboxing is a great choice for anyone who wants to get fit or burn calories for weight loss. In addition, beginners can improve their stamina and cardiovascular health by kickboxing.

Ideal Crossfit Workout

Most people get into CrossFit training for losing weight or building stamina. However, there is no doubt that CrossFit is an effective workout for burning calories because it consists of HIIT.

Kickboxing combines the benefits of CrossFit and martial arts training. As CrossFit helps you achieve a ripped physique, kickboxing will not only make help in physical condition but will also strengthen the body and build endurance.

Beginners might find it difficult to stick with CrossFit because of its intense nature and less fun. However, kickboxing is a sport with a high element of fun. So, it’s easier to stick with it.

Boosts Energy

Many beginners complain about low energy and feeling exhausted after some days of training. Kickboxing is something that you can try to combat this issue.

Kickboxing can revive your metabolism and gives a kick start to your vitality. It gives the burst of energy that is a basic requirement for any workout.

You will naturally have a boost in your energy levels through kickboxing. And when all that extra energy pumps in, you can accomplish anything you dream of.

Builds Stamina

Having increased stamina is very important not only for training but also for routine activities. Having good stamina allows you to do daily activities less fatigue and exhaustion.

Kickboxing is a great workout for increasing your stamina and building muscle endurance. Kickboxing combines the advantages of weight training and cardio.

It is because, when you are kickboxing, you are breaking muscles fibres. The same principle occurs in weight training.

So, kickboxing doesn’t only build your stamina but also helps in developing endurance.

Starting Kickboxing At Home

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To learn kickboxing on your own, you need to know the basics and the equipment you will need. You can’t just watch some videos of professional boxers on the internet and try to copy them.

You must play your cards right if you wish to start kickboxing at home.

Finding Space

You can’t throw punches and kicks in your small bedroom or kitchen unless you don’t wish to get injured. So having a big space for practising kickboxing is a basic need.

It’s recommended to have open space such as your terrace or garden. If you don’t have it in your home, you can move the furniture in your lounge to create some room for practising kickboxing. 

Getting The Equipment

If you wish to spar with a punching bag, then, of course, you will need one. However, before sparing on a punching bag, it’s crucial to wrap your hands properly and use gloves.

Here is how you can choose the right pair of punching gloves. If you are learning kickboxing on your own, you won’t need any protective headgear. But if you wish to spar with others, then it is compulsory.

While kickboxing, you need to be able to move freely. So, it’s always a good idea to get yourself performing and comfortable boxing gear.

Making A Plan

When you start kickboxing, the excitement and thrill will push you in trying professional moves every day. But if you don’t want to get yourself injured, make sure to keep calm and progress gradually.

First, learn the basic punches and kicks and practice them as much as possible. Then, try to practice in front of a mirror to develop a perfect boxing stance over time.

Then, write down a weekly plan consisting of what you will be practising each day and the hours dedicated for training.

You should never rush for copying the professional moves you see online. You can become a great boxer only if you practice the basics to perfection.

Also, write down your rest days on the plan. If you overtrain your body and don’t take the required rest, it will have no benefit.

Rigorous training without rest leads to muscle exhaustion, due to which you won’t be able to train. And, after some time, you will lose the motivation for kickboxing.

Sticking To Healthy Diet

Don’t try to follow a low-carb and low-fat diet if you are beginning to learn kickboxing. Instead, you should eat according to your body requirements for optimal performance.

You don’t have to cut down carbs from your diet to lose weight fast. If you are following a low-carb diet and kickboxing to lose weight quickly, you could damage your overall health.

Kickboxing requires energy, and energy comes from eating healthy. So even if you are trying to lose weight, your carbs intake should be optimal.

About 40 minutes before a kickboxing session, you should fuel yourself by intaking around 200-300 calories light meal. 

Some of the pre-workout snacks for eating before a kickboxing session are; bananas, a cup of unsweetened Greek yogurt, and dry fruits.

Proteins should be taken after you finish the training and during breakfast. Some of the high-protein sources are; eggs, chicken breast, fish, and dairy products.

Watching Videos

For developing your posture, and perfecting the basic moves watching videos can be very beneficial. However, you must stick to a single coach when you learn the basics.

Different coaches have different techniques. So even if the basic fighting techniques are the same, their teaching method could be different.

Following the famous boxers on social media and keeping up with trends in sport will increase your interest and become a hobby for you.

Watch tutorials online to develop perfection in the basics of boxing. It will help you a lot to learn kickboxing on your own.

Things To Avoid When Starting Kickboxing

As a beginner, it’s very common to make mistakes. The first couple of days will be very exciting for any beginner, and they will be spending hours training.

But as you start to feel exhausted, your excitement starts to die. Of course, there is nothing to stress about because this is normal for all beginners.

Here are the most common beginner kickboxing mistakes that you should avoid.

Rushing Into The Workout

You should never, we repeat, never skip the warmup and start kickboxing. Unfortunately, beginners tend to ditch the warmup because they don’t find it exciting.

Warming up before kickboxing can help you stay safe from injuries. Stretching before kickboxing is also very important as it rushes blood and oxygen flow into muscles.

Some of the basic warmup exercises you can try are; shoulder stretch, calf stretch, trunk rotation, push-ups, and pull-ups. Try to do 3-4 sets of each exercise with 20-25 reps.

Not Engaging Core

While kickboxing, beginners mistake focusing only on the upper body movements while neglecting the core and legs.

The upper body and lower body movements should be synchronized while kickboxing. You should focus on your footwork, torso rotation while hitting punches, and rotating your body while maintaining balance and stability.

Without properly engaging the core, you are putting your body into a position where it is less stable. Moving your upper and lower body together can help you keep the body aligned.

Holding Your Breath

It’s easier to be carried away with emotions and not focus on breathing while kickboxing. Unfortunately, holding your breath while you are training can cause a concussion.

You should try out some breathing exercises to help you develop lung capacity. And, when you are boxing, make sure that you don’t breathe.

It might sound silly that why would someone hold their breath. Yes, no one would hold their breath intentionally, but while boxing, the problem occurs automatically if you are not focusing.

Wrong Foot Position

Again, this is a common problem related to the wrong box stance. In addition, the wrong position of your feet while training or not rotating feet continuously can cause severe injuries.

Your feet should be just a little more open than the width of your shoulder. You should be standing on the front side, i.e. the balls of your feet.

The back of your feet should never be flat; try to think that the back of your feet is at an angle of 45 degrees with the ground.

Trying To Copy Professional Moves

Beginners always want to ditch the basics of boxing. Instead, they try to train and fight above their level.

The reality is that trying to go fast will only result in tiredness and injuries. It’s good to be motivated by professional boxers but not try to copy their moves as a beginner.

You can only become a great boxer if you train consistently and learn not to rush in.

Kickboxing Gloves: How Do They Compare To Boxing Gloves?

If you’re new to the exciting world of boxing, finding the right gloves can seem a little daunting. There are hundreds of styles, types, and brands -- and not to mention how confusing the sizing can be! However, choosing the right pair of gloves is one of the most crucial things you can do when you’re just getting started in the ring. In addition to affecting the quality of your training, wearing the wrong gloves can greatly increase your chance of injury over time. They are an essential part of training, and having at least one or two reliable pairs is one of the first steps to getting started. But as you begin to sort through the sea of options available, you’ll quickly find that there are far more options than what you might have thought initially.

It can be pretty difficult to know which one you should choose with all of these choices. This is especially true if you're not aware there are some major differences between kickboxing gloves and boxing gloves. What are those differences, you ask? Keep reading to find out!‍

Boxing Gloves Vs. Kickboxing Gloves

Besides boxing, there are many different types of martial arts in the world. From Karate to jiujitsu to Kung Fu and Krav Maga, martial arts comes in many forms. However, one of the martial arts that has become increasingly popular is kickboxing.

Unlike boxing, Kickboxers use their feet as weapons of superiority over their opponent in addition to throwing a flurry of punches with their fists. 

The gloves used in kickboxing and classic boxing are both used for protection, but how exactly do they compare?

The differences come primarily because of the intended use. 

Boxing is a sport that requires quick, heavy punches for prolonged periods. The main point of contact for each punch is on the knuckles of the hands, so it’s important they are well-protected.

On the other side, kickboxing is a martial art whose protective gear must be suitable for striking, catching, clinching, and blocking kicks. 

Here are the key differences:

Shape And Style

Boxing Gloves. 

The primary weapon of every boxer is their fist. The clenched fist delivers a powerful and dense punch. That’s why most boxing gloves are rounded at the fingers - to help make a more natural fist.

Since wrist protection is of the utmost importance, boxing gloves tend to have a larger cuff area attached to the hands with lace or Velcro. The idea is to make the gloves a natural extension of the forearms. 

Of course, there are many differences in the shape of boxing gloves that come from different brands. For example, some tend to have a rounded shape, while other brands are slightly flatter. Some boxing gloves are more angled in the fist area and thinner at the wrists. The overall goal of all popular boxing brands is to achieve a perfect position of tightly clenched fists.

The weight distribution of boxing gloves is exclusively geared to rapid combinations of strong hits that distinguish them from kickboxing gloves.

Kickboxing Gloves. 

The shape of kickboxing gloves resembles that of boxing gloves, but there are some differences. For one, kickboxing gloves are squarer in shape and less rounded. As a result, they are not as aerodynamic as other gloves, and they are difficult to make quick combinations with. Since the function of these gloves is different from that of boxing, most of them are slightly open at the palm and with a smaller cuff for greater flexibility. Kickboxing gloves usually don’t have a mesh area in the palms like most boxing gloves do, which is one of their distinctive features. 

The Padding

Boxing Gloves. 

Boxers primarily use their fists to throw punch after punch to take down their opponent. This puts a lot of stress on the knuckles, so boxing gloves are typically made with a lot of protective padding in this area.

Most boxing gloves don't include padding around the wrists and the palms. Although, you may find a little extra padding on lace-up gloves to make up for the lack of natural support usually provided by a strong Velcro strap.

Kickboxing Gloves. 

Compared to boxing gloves, the padding on kickboxing gloves is evenly distributed. The knuckle and thumb padding is not as prevalent in these types of gloves as they are in boxing gloves, but the padding on the back of the hand is much more. That’s because kickboxing fighters need better protection against the strong kicks that they use to defeat their opponent.  


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Boxing Gloves. 

Boxing gloves are quite rigid compared to kickboxing gloves -- and that’s okay because, as we mentioned, they act as a natural extension of the hands! They’re designed to prevent the wrist from flexing while throwing a punch. That’s why the cuffs in a boxing glove are bigger. Even the wrist area is much tighter as compared to other gloves. 

Kickboxing Gloves. 

The best way to differentiate a kickboxing glove from a boxing one is to test the flexibility. Try simply opening your hand in the glove. If you find it’s too rigid, that’s probably a boxing glove. Kickboxing gloves are more flexible when clenching the fist and less rigid than boxing gloves. The simple science behind its design is that kickboxing involves clinch and kicks. Catching hold of your opponent is an integral part of this type of combat. Flexible gloves and movements allow fighters to get in a clinch and even catch their opponent’s kicks. That’s why these gloves don’t have a grip bar - to ensure maximum flexibility. Easy opening and closing of the hands is a significant feature separating kickboxing gloves from boxing gloves. 

The Thumb Area

Boxing Gloves. 

In boxing gloves, the thumb is tucked in tight, as close to the fist as possible, commonly protected behind the knuckle padding. It is usually attached with a strip at the glove to keep it in place or fully attached with leather up between the thumb and the hand. In boxing, you want to keep your thumb out of the way as much as possible to prevent it from getting hit or injured.

Kickboxing Gloves.

On a kickboxing glove, having your thumb a little less ‘tucked in’ to the hand can go a long way and help with grip when catching and clinching. These gloves usually have a straight thumb directly moulded into the glove frame.  

Which Gloves Should You Choose?

Now that you understand the main differences between the two types of gloves, you're probably wondering if it matters at all which one you use. Can you use kickboxing gloves for boxing? Can you use boxing gloves for kickboxing? Or should you stick to only gloves meant for a specific martial art? The short answer is - it depends.

Although boxing and kickboxing may seem pretty similar, they are two very different types of martial arts. The main difference between the two is that in kickboxing, both hands and feet can be used, while only the hands can be used in boxing. In addition, kickboxing involves punches and kicks, while boxing entails punches and blocks. With that in mind, kickboxing gloves are designed to provide fighters with more flexibility in their hands to catch kicks - even in close quarters. On the other hand, Boxing gloves are designed to provide extra cushioning and support to the knuckles as fighters unleash a flurry of punches onto their opponent. 

For training purposes, either kickboxing or boxing gloves will do, but when giving it everything you got in the ring, stick with the appropriate glove for the specific sport.   

How To Pick The Right Size

To find the very best boxing or kickboxing gloves for your boxing journey, you first must determine the right size for your needs. 

Gloves are always displayed in ounces. The most common sizes found are 10 oz, 12 oz, 14 oz, and 16 oz. Of all the sizes, 10 oz gloves are the most popular for bag and pad workouts, while sizes 14, 16, 18, and 20 oz gloves are used for sparring.

As the size is determined by the amount of padding inside the glove, a heavier weighted glove means your hand will have more protection, but it will also slow down your punching speed. Most beginners opt for bigger gloves to be on the safe side and work their way down towards competitive weight as their skills improve. 

What Is The Difference Between Boxing And Kickboxing?

The main difference between boxing and kickboxing is that kickboxing incorporates striking motions with the legs and the arms. "While the lower body is engaged in boxing, it's even more so with kickboxing because you're throwing kicks and engaging even more muscle groups. Wee hit and kick pad in this class--unlike cardio boxing/kickboxing classes where you're shadowboxing/kicking."

Cardio kickboxing classes are also very popular at health clubs, but the areas we mention are different from your traditional boxing/kickboxing classes. For example, if you are looking for more of a cardio calorie burn, cardio kickboxing classes go through similar basic moves that you would find in kickboxing, but without the impact of actually hitting anything. This makes it a lower impact workout, but often with more continuous movement to keep your heart rate. 

When it comes to different types of classes, kickboxing is where you may find more variety of approaches. "Boxing is pretty universal style-wise. Kickboxing has various styles, including American (the kind most people envision when they think of kickboxing), Muy Thai (also includes clinches, elbows, knees and kicks to the leg) and even French known as 'Savate'".

How Hard Of A Workout Is It?

Focus workout boxing like most workouts; with boxing or kickboxing classes, you get what you put into it. Both workouts are extremely versatile and challenging and can be a great addition to anyone's normal workout routine.

If you follow the combinations as they're shown, you'll get a serious workout, but you can always modify or dial it down to match your current fitness level or if you have an injury. So it's like a studio cycle in that respect, in that you can try and match the instructor step-for-step or simply ease off a bit, so you're not struggling, which is never the desired result.

These classes provide cardiovascular training as well as strength building. "Boxing will help with your hand-eye coordination, cardio endurance, confidence, weight loss, and development of upper body strength. In class, we jump rope and do different forms of cardio for warm-up, running drills, and bodyweight exercises. Everyone is at their own pace; you just have to be comfortable punching and kicking."

Besides the physical benefits of the class, boxing and kickboxing classes offer mental benefits. It's also a therapeutic way of relieving stress--by hitting things--for many people, offers Healy, which isn't something you get in other classes.


Kickboxing can be a great way to get in shape, relieve stress and learn self-defence. However, there are some things you should avoid when starting. Make sure to choose the right gloves and find a qualified instructor who can help you get started on the right foot.


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