A Kickboxing Owner’s Guide to Helping Beginners Achieve Their Fitness Goals

A Kickboxing Owner's Guide to Helping Beginners Achieve Their Fitness Goals

Are you a kickboxing owner looking to guide your beginner students on their fitness journey? One question you may have is how often your students should do kickboxing. Well, we’re here to help!

Kickboxing is an amazing workout that provides a full-body workout and improves strength, cardio fitness, and coordination. In this article, we’ll share some tips and advice on how often beginner students should do kickboxing and how you can help them get started. Let’s empower your students to become kickboxing pros and achieve their fitness goals together!

Is Kickboxing a Good Workout for Beginners?

Is Kickboxing a Good Workout for Beginners

Yes, kickboxing is a good workout for beginners as it improves strength, cardio fitness, and coordination. It’s a fun and challenging workout that can help beginners relieve stress and build self-confidence. However, beginners should start with a basic routine, use proper form and technique, and use appropriate equipment, such as boxing gloves and hand wraps, to avoid injury. With the right approach, kickboxing can be a safe and effective workout for beginners that can help them achieve their fitness goals.

💡 Introducing beginners to kickboxing not only offers a great workout, but also a gateway to a healthier lifestyle. As kickboxing owners, we have the opportunity to guide and inspire newcomers towards achieving their fitness goals, one punch and kick at a time.

How Often Should a Beginner Do Kickboxing?

How Often Should a Beginner Do Kickboxing?

Beginners can start with 1-2 kickboxing workouts per week and gradually increase frequency as they become more comfortable with the movements and techniques. It’s important to allow the body time to rest and recover between workouts to avoid overtraining. As beginners become more experienced, they can gradually increase the frequency and intensity of their workouts. However, it’s important to listen to the body and avoid overexertion, which can lead to injury or burnout.

💡 Remember, every beginner is unique, and their fitness goals may vary. As a kickboxing owner, it’s crucial to personalize the frequency of training for each individual to help them achieve their goals effectively. With your guidance and support, beginners can build their skills and confidence, one punch and kick at a time.

What Is a Good Kickboxing Routine?

Kickboxing is a great workout for beginners as it provides a full-body workout that improves strength, cardio fitness, and coordination. If you’re a kickboxing owner who wants to help your beginner students get started, here’s a beginner’s kickboxing workout that can be completed in 30 minutes to 1 hour.

Warm-up (5-10 minutes)


To begin, start with a light 5-minute cardio warm-up to get the heart rate up. This could include jumping jacks, high knees, or a light jog. Spend the next 5 minutes stretching to prepare the body for the workout. Focus on stretching the legs, arms, and core.

Workout (20-45 minutes)

Shadowboxing (3-5 rounds, 3 minutes each)

  1. Start with a basic stance, left foot forward, and hands up in front of the face. Practice basic punches, including jabs, crosses, hooks, and uppercuts. Incorporate footwork and movement, such as stepping forward and backward or pivoting on the feet.

Bag Work (3-5 rounds, 3 minutes each)

Bag Work
  1. Use the punching bag to practice the basic punches and incorporate kicks. Start with basic combinations such as a jab-cross or hook-uppercut. Introduce kicks, starting with the front kick and roundhouse kick.

Jump Rope (3-5 rounds, 3 minutes each)

Jump Rope
  1. Use the jump rope to improve footwork and coordination. Start with basic jumps, such as two-foot hops, and progress to more advanced jumps like criss-crosses or double-unders.

Cool-down (5-10 minutes)


Spend the last 5-10 minutes of the workout cooling down and stretching. Focus on stretching the legs, arms, and core muscles that were used during the workout.

💡 A good kickboxing routine is not just about throwing punches and kicks, but about creating a well-rounded workout that challenges the body and mind. As a kickboxing owner, your guidance and expertise can help beginners achieve their fitness goals and build a strong foundation for their kickboxing journey.

This beginner’s kickboxing workout is designed to be safe and effective for beginners. It starts with a light warm-up to get the body ready for the workout, followed by three different exercises that focus on basic punches, kicks, and footwork. The workout ends with a cool-down and stretching to prevent injury and reduce muscle soreness.

By incorporating this beginner’s kickboxing workout into your classes, you can help your beginner students improve their fitness level, coordination, and confidence. Remember to focus on proper form and technique to avoid injury and maximize the benefits of the workout.

Overall, a beginner’s kickboxing workout is a great way for beginners to get started with kickboxing and to work towards their fitness goals. If you’re a kickboxing owner who wants to help your beginner students get started, this workout can be a great place to start.

Boost your business by creating a fun and safe kickboxing program for kids. Check out our latest blog post “Kickboxing for Kids: How to Start a Kid-Friendly Kickboxing Program, for tips on equipment, drills, technique, and behavior management. Read now to create a successful program that instills important values in young athletes and attracts parents.

Upgrade your membership management and grow your business with Spark Membership Software. Easily track attendance, process payments, and access analytics tools for valuable insights. Sign up now and take your kickboxing business to the next level!

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