Maximum results in minimum time – what if there was one workout that could  improve aerobic fitness, strength, speed, power, agility, and provide a mental challenge?

Step forward kickboxing as one of the best all body and mind workouts you can do, burning huge amounts of calories in every session. It delivers so much in just the one workout:

• Cardio-vascular training – Kickboxing will get your heart rate up and and keep you moving as you throw different combinations of punches and kicks.

• Stress relief – However bad your day has been, a session of punching and kicking will leave you energised and happy as those endorphins (feel-good hormones) start to flow.

• Balance and coordination – As you learn new kicks and new movements your balance, flexibility and agility will all be called upon.

• Mentally stimulating –There are literally unlimited numbers of combinations that can be created, no boredom here!

• Tones and strengthens all the problem areas – arms, legs and abs – you use all the major muscle groups

• Sociable – Pad work and practice will mean that you have to interact with a partner, so no more lonely hours spent on the treadmill. 

Exercises that can help build strength and conditioning for kickboxing:

The dreaded burpees!! One of the toughest exercises out there, and yet needs no kit and little space. These target your cardiovascular endurance, and work almost every muscle in your body. You should keep a fast pace, and aim for 15 burpees plus in a 30 second burst.

• Begin in a squat position with hands on the floor in front of you

• Kick your feet back to a pushup position

• Immediately return your feet to the squat position

• Leap up as high as possible from the squat position

• Repeat, moving as fast as possible

Skipping. If you YouTube almost any famous boxer in the world and add the word skipping after their name you will see why this playground activity rightly has it’s place in every kickboxer’s training regime. Working hand –eye co-ordination, cardiovascular endurance, shoulders, forearms and of course legs, it’s a great workout with only a skipping rope and a small amount of space required.

Plank Hold. A strong core is fundamental to any kickboxer. This exercise is tougher than crunches, and is less dependent on correct technique to get a good workout.

• you rest on your forearms

• the rest of the body in a traditional pushup position (knees off ground, body “straight as a plank”, curl up on toes)

• hold this position for 30-60 seconds

• keep your abs braced, and try to draw your belly button up into your spine and

• breathe steadily as you hold

Lisa Kent Esteem Fitness Personal trainer london

For personal training in London visit www.esteemfitness.com