Knockout Exercises

Every year, the social media platform Pinterest releases its Pinterest Predicts report, which outlines the emerging trends for the upcoming year. This year, the platform believes that ‘Knockout Workouts’ will peak in searches, with terms such as “shadow boxing workout” rising by 60% and “kickboxing aesthetic” rising by a whopping 265%.

At FitKit, we are always here to show you the most innovative workouts and fitness trends for you to try, which is why we’re showing you how to channel your inner Bruce Lee with our guide on combat workouts and martial arts. We have even included some combat workouts for you to try in the gym.

Kiotsuke! (Attention) We are about to Hajime (Begin/Start). Dozo (Please) listen to your Sensei (Teacher) as we’re about to start.

Contents

• What are martial arts?
• Is kickboxing a martial art?
• Is kickboxing a full-body workout?
• Is kickboxing a good workout for weight loss?
• What is a kickboxing workout?
• What is a combat workout?
• Kickboxing workout exercises
• Kickboxing workout
• 10-minute kickboxing workout
• 15-minute kickboxing workout
• 20-minute kickboxing workout

What are martial arts?

Martial arts, which originated in Japan, Korea, and China, include a wide range of sports. They include movements of self-defence or attack and include sports such as judo, karate, kendo, and taekwondo. It is believed there are around 180 martial arts styles, and often, they don’t include any weapons. A martial artist has strict discipline and is on a constant journey of self-improvement of the mind, body and soul through challenges.

Is Kickboxing a martial art?

Kickboxing incorporates a mix of martial arts and combat sports. It is a hybrid of kicking and punching, as seen in many martial arts, but it doesn’t necessarily have the profound philosophies of the arts. Kickboxing applies some defensive moves within the sport but predominantly focuses on offensive movement. It is, however, a great form of exercise for those looking for a sweaty workout that strengthens the body and mental resilience.

Is Kickboxing a full-body workout?

Kickboxing is considered a full-body workout. It strengthens your legs, arms, back, core, and glutes while improving your cardiovascular strength. Kickboxing has many physical benefits besides muscle strength, including improving balance and flexibility, aerobic and anaerobic endurance, and increased focus and concentration.

Is Kickboxing a good workout for weight loss?

Due to the high-intensity level of kickboxing, it is a great workout for weight loss. During a kickboxing workout, you will find you burn a lot of calories in a short amount of time, as it is a form of exercise that combines aerobic and anaerobic exercise. Combining strength and cardio training, kickboxing is effective for those looking to tone muscles and burn a lot of calories.

What is a kickboxing workout? 

A kickboxing workout can be varied and include various exercises (which we will touch on later) and combat equipment, such as punch bags, floor-to-ceiling balls, and, of course, the trusted combination of sparring gloves and focus pads.

Suppose you are interested in attending a kickboxing workout or simply want to incorporate some kickboxing training into your workout. In that case, you should expect punching, kicking, whole-body exercises, callisthenics, timed intervals, punching bags and more. A kickboxing workout is designed to keep you on your toes and be varied in nature, keeping you agile, just like the sport.

What is a combat workout?

Often called ‘Body Combat’, a combat workout is an intense cardio workout incorporating elements of interval training and martial arts. Most body combat workouts are non-contact, so you don’t have to worry about receiving a fist to the face. Within the workout, you can expect to punch, kick and jab and increase your heart rate with high knees, squats and push-ups.

Kickboxing workout exercises

Here are some common kickboxing exercises found in workouts for you to add to your own regime.

Exercise	How to perform
Uppercuts	An uppercut is completed by delivering a punch upwards with the arms bent.
High Knees	Running on the spot with an exaggerated knee lift towards the front of your body.
Jab and Cross	Punch with your dominant hand and step forward with your lead foot. Make sure you punch forward and keep your elbow tucked. During the cross motion, pivot your back foot and punch with your back hand, making sure you transfer your weight into the punch.
Burpees	Start in a squat position. Place your hands on the floor in front of you and between your knees, making sure they are shoulder-width apart. Place your weight on your hands and kick your beet back so you are in a push-up position. Complete the push-up and jump your legs back in between your legs. Drive through your legs, jump into the air, and return to the original position.
Lead Kick (Side Kick)	Bend your lead leg and kick straight out at a 90-degree angle from the floor and your body. You should shift your centre of gravity over the rear leg. Hit the bag with your shin, just above the ankle.
Jumping Jack	Stand with your feet together, keeping your legs straight. Extend your arms fully by your sides and bend your knees. In a rapid movement, jump your feet outwards and lift your arms to just about your head. Return to the original position and repeat.
Jump Rope	Hold the jump rope with one handle in each hand, ensuring the rope is behind you. Drive the rope over your head, and just as it is about to hit your feet, jump over the rope. Keep the momentum and continue the movement, ensuring your spine is tall but neutral.
Hook	A hook is a circular punch that is thrown with the lead hand. Keep your arm bent at an angle near 90 degrees.
Jab	A jab is a straight punch that is thrown with the dominant hand.
Squat Alternating Punch Extensions	Standing with your feet shoulder-width apart, lower yourself into a squat. Rise from the squat and rotate from your right side towards the left while extending your arm in a punch. Return to the centre and squat and repeat the exercise in the opposite direction. Return and repeat.
Shadowboxing	Shadowboxing is throwing punches into the air as if you have an opponent in front of you. You can practice footwork, defensive movements and punches.

Kickboxing workout

Here are some kickboxing workouts you can incorporate into your fitness routine; we have created three different types of kickboxing workouts depending on how long you would like to exercise.

Equipment you might need for a kickboxing workout

• Punch Bag
• Boxing Gloves
• Hand Wraps
• Upper Cut Bag
• Focus Pads

All of the equipment listed above can be found within our combat range and includes kickboxing supplies from the likes of Hatton Boxing, Reebok and Fitness Mad.

Workout 1: 10 minutes

An intense 10-minute blast that incorporates elements of combat sports and kickboxing you can try in the gym. This workout is designed to get your heart rate up, your blood pumping, and the variety you need to keep your regime interesting.

This 15-minute kickboxing workout also includes elements of cardio, kickboxing movements and combat exercises to help you improve your cardiovascular fitness and endurance. Prepared to get sweaty in this seven-round workout!

Workout 3: 20-minute kickboxing workout

Combat and Kickboxing Equipment at Ripped Fitness Gym

If you are looking to incorporate more combat and kickboxing workouts into your regime, it can be worth investing in your own combat equipment. Browse through the full selection, which includes boxing gloves, pads, punch bags, slam medicine balls and more. Whether you are looking to join a boxing gym, hang a punching bag from the ceiling of your garage to get more practice, or simply look for a new pair of gloves to take to the gym, you’ll find it within our range at Ripped Fitness Gym. If you want more functional fitness equipment to keep your workouts interesting, we have a range of kettlebells, studio weights, tyres and more.