10 Beginner Kickboxing Drills For A Total-Body Sweat At Home
Great for all levels—no equipment (or even sneakers!) required.
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Want a workout you can really get a kick out of and do anywhere? Consider kickboxing. The supercharged cardio and strength sweat challenges your whole body by moving in all directions.
"We often don't rely on our legs in our daily lives for more than walking, sitting, and squatting, so when you're starting to kickbox, you're teaching your legs a new way of moving," says fight pro Hali Englert.
Meet the expert: Hali Englert is a Hit House trainer and Muay Thai practitioner.
And every single kick gets your heart pumping. "Throwing leg strikes while shadowboxing requires your toes, ankles, knees, hips, and core on one leg to rotate, contract, and lengthen all in tandem without a surface like a heavy bag to lean on at the end of the strike if you're off balance," says Englert. You'll notice the benefits of kickboxing (cardio, coordination, rhythm, mobility, and stability) in and out of the gym.
All you need for this beginner friendly kickboxing workout created by Englert is a workout 'fit and a high-impact sports bra. Yup, skip the sneaks! "This is an exercise that does not require footwear," she says. "In fact, shoes or sneakers can limit your rotation and create stress on your knees." Ready? Let's get after it.
10 Beginner Kickboxing Drills
Instructions: After the warm-up, complete each combination for 2 minutes and rest for 30 seconds in between for a 25-minute workout. This workout is for all levels. All drills can be done at your own speed with or without hand weights.
First, practice your boxing stance:
1. Stand with feet hip-width apart, one slightly in front of the other, knees slightly bent. Your rear arm and leg should be your dominant side (so whichever arm you write and/or throw with!).2. Bring fists up, one slightly in front of the other (as if you were protecting your face and head from an opponent), palms facing each other and elbows close to body.
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Jennifer Nied is the fitness editor at Women’s Health and has more than 10 years of experience in health and wellness journalism. She’s always out exploring—sweat-testing workouts and gear, hiking, snowboarding, running, and more—with her husband, daughter, and dog.
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