How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the kickboxing in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Kickboxing: how to do it and muscles worked

The kickboxing mainly works your cardio and full body. You need bodyweight (no equipment).

Muscles worked

Main

How to do the kickboxing

1
Stand in a fighting stance, feet shoulder-width apart with one foot back, knees slightly bent, and fists up near your chin.
2
Combine punches with kicks, such as a jab, cross, then a front or roundhouse kick, turning your hips and pivoting your standing foot with each strike. Return to your stance after each move.
3
Breathe out sharply on each strike and keep your guard up. Work in 2 to 3-minute rounds with short rests.

Form tip: Do not lock your knees or elbows on a strike. Kick low at first and keep your standing foot pivoted to protect your knee.

Common questions

Which muscles does the kickboxing work?: The kickboxing mainly works your cardio and full body.
What equipment do I need for the kickboxing?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the kickboxing in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.