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Five Kickboxing Moves to Burn Fat

If you’ve ever struggled with burning fat, chances are that at some point, someone has suggested that you try kickboxing. Kickboxing is a cardiovascular workout and form of self-defence derived from Muy Thai that utilizes kicks, knees and punches to help with burning fat and gaining muscle. 

Kickboxing is considered High-Intensity Interval Training (HIIT) which means that it consists of repeated bouts of high-intensity effort with intermittent rest. This is important because our bodies need oxygen in order to burn fat, also known as an aerobic workout. Kickboxing is a mixture of aerobic and anaerobic workouts, which means that some oxygen is consumed during workout, and whatever isn’t, causes your post-exercise oxygen consumption to be elevated, which means that you continue burning fat even after you’ve finished working out.

It is important to note here, that due to the high intensity of kickboxing, you can sustain injuries. You want to make sure you have at least some professional supervision to avoid injury and to ensure that you are performing all skills correctly. An instructor can also modify your training regimen to suit your specific needs, as everyone has different body types and health concerns and many of us seek out certain athletics for different reasons.

Key Word: 

Boxing Position: Stand with your feet shoulder-width apart and staggered with your non-dominant foot in front, knees slightly bent.


  1. One-Two Combo

Contrary to what the name kickboxing suggests, certain moves still require punching, such as this one. In order to do this move, you’ll need to stand in a boxing position, with your hands in fist form, next to your chin. Then throw quick, straight punches, alternating hands.

Remember that kickboxing requires quick bursts of energy, so these punches are not meant to be done slowly. Try starting with a set of ten and increase as needed.

  1. Uppercut 

To start, stand in a boxing position. For your arms, bend them, and keep your elbows close to your ribs. Hold your hands in fists and turn the palm of the hand you are intending to hit with, so it is facing up. Rotate your torso and bring your fist up, keeping your elbows slightly bent the entire time.

You will need to alternate which foot is in front depending on the fist you are using to hit. Have your right foot in front when hitting with your right fist, and vice versa. Repeat this action ten times per fist and increase as necessary.

  1. Sit-Up Punches 

This exercise includes an optional punching bag. If you do have one, place your legs on either side of the bag, with your hips as close to the bag as possible. If you don’t have a punching bag, try to keep your feet shoulder-width apart and try to prevent them from moving too much. Do a sit up by only sitting up about halfway and hold yourself at an approximate 45-degree angle. Next, do 10 punches, alternating hands, and lay back down again.

You can start by doing this a total of five times, keep in mind that each sit up counts as one, and increase as necessary.


  1. Side Kick Squats 

This exercise can be done with or without a punching bag. But the idea is that you should stand perpendicular to a real or imaginary punching bag in a boxing position. Bring your back foot forward, then lift it sideways and kick. Then bring your foot back into your starting position and do a squat. 

You can start by doing this ten times per leg and increase as needed.

  1. Front Kick 

Stand in a boxing position with your fists next to your chin, in a fighting stance. Next, shift all of your weight to your back foot, and bring the knee of your front foot up to your chest with your foot flexed. In this position, your heel should be close to your glutes. Next, kick your foot straight out, leading with your heel. Then return to boxing position and switch to other leg. 

You can start by doing this ten times per leg and increase as needed.

Lily Frances | Staff Writer

Spring 2024

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