What Is Cross Training Kickboxing?

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If you’re looking for a total body fitness regimen that packs a punch, you may want to give cross training kickboxing a try. This intense yet fun workout can help you build strength, endurance, flexibility, and agility while burning calories and relieving stress. In this SEO-optimized article, we’ll explore what cross training kickboxing is, what benefits it offers, what gear you need, what techniques to master, what classes to take, and what precautions to take.


What is cross-training kickboxing?

Cross training kickboxing is a type of martial arts-inspired fitness program that combines elements of boxing, kickboxing, muay thai, karate, and HIIT (high-intensity interval training). Unlike traditional martial arts or combat sports, cross training kickboxing focuses on building cardiorespiratory fitness, muscular endurance, and core strength rather than fighting skills or self-defense.

In a typical cross training kickboxing class, you’ll perform a variety of exercises such as:

– Shadow boxing: punching and kicking imaginary opponents in different stances and positions
– Bag work: hitting heavy bags or pads with punches and kicks
– Partner drills: practicing combinations and defensive techniques with a partner
– Conditioning drills: doing bodyweight exercises, plyometrics, or HIIT intervals between rounds


What benefits does cross training kickboxing offer?

Cross training kickboxing can offer numerous health and fitness benefits for people of all ages and fitness levels. Here are some of the most notable ones:

– Improved cardiovascular health: The high-intensity nature of kickboxing can elevate your heart rate and breathing rate, improving your cardiovascular endurance and lowering your risk of heart disease, stroke, and diabetes.
– Increased muscular strength and endurance: The repetitive and dynamic movements of kickboxing can strengthen your upper body, lower body, and core muscles, making you more toned, lean, and resilient.
– Enhanced flexibility and mobility: The range of motion required for kicks, punches, and transitions can improve your joint health and flexibility, reducing your risk of injuries and stiffness.
– Reduced stress and anxiety: The physical exertion and mental focus required for kickboxing can release endorphins (hormones that boost mood and reduce pain), lower cortisol (a stress hormone), and improve cognitive clarity and confidence.
– Weight loss and fat burning: Kickboxing can burn up to 750 calories per hour, depending on your intensity level, gender, and body weight. By incorporating kickboxing into your weekly routine, you can accelerate your weight loss goals and reduce body fat percentage.
– Social interaction and community building: Kickboxing classes can offer a supportive and inspiring environment where you can connect with like-minded people, share your progress, and learn from each other’s experiences.


What gear do you need for cross training kickboxing?

To get started with cross training kickboxing, you don’t need much equipment or fancy gear. Here are the essential items you’ll need:

– Boxing gloves: Choose gloves that fit snugly and allow your fingers to move freely. You can use either 10-14 oz gloves for bag work and partner drills, or 16 oz gloves for sparring or heavier bag work. Brands like Everlast, Title Boxing, and Ringside offer quality gloves at affordable prices.
– Hand wraps: Protect your hands and wrists from injuries by wrapping them with cotton or elastic wraps. You can find wraps in different lengths and thicknesses, depending on your preference and budget. Watch some youtube tutorials on how to wrap your hands before your first session.
– Comfortable clothing: Wear breathable and flexible clothing that allows you to move freely and stay cool. You can opt for compression shorts, leggings, or capris for lower body support, and tank tops, t-shirts, or sports bras for upper body comfort.
– Proper footwear: Choose shoes that provide good lateral support, grip, and shock absorption. Running shoes or cross-training shoes with flat soles and minimal cushioning are suitable for kickboxing classes. Avoid wearing shoes with heels or arch support, as they can strain your ankles and knees.
– Towel and water bottle: Bring a towel to wipe off sweat and a water bottle to stay hydrated throughout the class.


What techniques do you need to master for cross training kickboxing?

To succeed in cross training kickboxing, you need to master several key techniques that form the foundation of the sport. Some of these techniques are:

– Jab: a quick punch with your lead hand (usually left)
– Cross: a powerful punch with your rear hand (usually right)
– Hook: a circular punch with your lead or rear hand to the side of your opponent’s head or body
– Uppercut: an upward punch with your lead or rear hand to your opponent’s chin or solar plexus
– Front kick: a thrusting kick with your lead leg to your opponent’s groin, stomach, or chest
– Roundhouse kick: a swing kick with your lead or rear leg to your opponent’s thigh or torso
– Knee strike: a knee blow to your opponent’s body or head, using your lead or rear knee

To perform these techniques safely and effectively, you need to follow proper form and alignment, aim for specific targets, and use suitable timing and speed depending on the situation.


What classes should you take for cross training kickboxing?

If you’re new to kickboxing or martial arts, you may want to start with a basic or beginner-level class that focuses on teaching you the fundamentals of the sport. Such classes may include a combination of cardio, strength, and technique exercises in a group or individual setting. As you progress, you can choose more challenging or specialized classes that focus on specific areas or skills, such as:

– Sparring: practicing live partner drills or controlled fights with protective gear
– Thai boxing: incorporating more elbow and knee strikes, sweeps, and clinches into your movements
– Boxing: focusing more on punches and defense techniques without kicks or knees
– Advanced conditioning: adding plyometric, agility, and strength challenges to your kickboxing training
– Cardio kickboxing: offering a less formal and more dance-inspired approach to kickboxing, without partner work or sparring.

To find a suitable class near you, ask your local gym or fitness center, consult online directories like ClassPass, or join online communities like Meetup or Facebook groups that share the same interests.


What precautions should you take for cross training kickboxing?

Although cross training kickboxing can be a safe and enjoyable activity, it also carries some risks and precautions that you should be aware of. Here are some tips to minimize your risk of injuries and maximize your performance:

– Get medical clearance: Before starting kickboxing or any new exercise program, consult your physician or medical provider to ensure that you’re healthy enough to participate in physical activity.
– Warm up and cool down: Prior to each kickboxing session, warm up your muscles and joints with dynamic stretches, and cool down afterwards with static stretches and relaxation techniques.
– Use proper equipment: Ensure that your gloves, wraps, shoes, and other gear fit and function well, and that you replace them if they’re worn out or damaged.
– Listen to your body: Pay attention to any signs of pain, discomfort, or fatigue during or after your workouts, and adjust your intensity or frequency accordingly. If you feel dizzy, lightheaded, or short of breath, rest and seek medical attention if necessary.
– Hydrate and refuel: Drink water before, during, and after your kickboxing session, and eat a balanced meal or snack that provides enough carbohydrates, proteins, and fats to fuel your training and recovery.
– Follow safety guidelines: Always follow the safety guidelines and instructions given by your instructor, and respect your training partners’ boundaries and limits. Avoid aggressive or reckless behavior, especially when sparring or hitting bags or pads.



In conclusion, cross training kickboxing can be a challenging and rewarding workout that helps you improve your fitness, reduce stress, and connect with others. With the right gear, training techniques, classes, and precautions, you can enjoy the benefits of kickboxing while minimizing the risks. Give it a try and see how much it can change your body and mind!

Maxim Tzfenko

Maxim Tzfenko

"I live and breath Martial Arts"

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