The right warm-up for a kickboxing workout

A proper warm-up is essential for every kickboxer—whether you're just starting out or have been training for years. It reduces the risk of injury, improves your performance, and prepares your body for explosive movements. In this blog post, we'll explain why a warm-up is important, how to structure it, and provide concrete examples of effective exercises.

Why is a warm-up important in kickboxing?

Kickboxing training is intense: you use your entire body, from your shoulders to your calves. A good warm-up:

• Increases your heart rate and body temperature
• Activates the right muscle groups
• Improves your coordination and focus
• Reduces the risk of muscle strain or overexertion

The 3 phases of a good warm-up

1. General activation (5 minutes)

Goal: To increase heart rate, stimulate blood circulation.

• Skipping rope
• Jogging on the spot
• Jumping jacks
• Skaters

2. Dynamic stretches and mobility (5 minutes)

Goal: To prepare joints and muscles for movement.

• Arm swings (for your shoulders)
• Hip circles
• Lunges with a twist
• Leg swings (forward and sideways)

3. Specific activation for kickboxing (5 minutes)

Goal: Prepare the body for punches, kicks, speed and explosiveness.

• Shadow boxing with light combinations
• Pull your knees up high
• Squat + knee push (simulates stairs)
• Low intensity punch and kick combinations

Common mistakes in warm-ups

• Starting sparring too quickly without preparation
• Stretching too long on cold muscles
• No specific activation of core or hips
• Keeping your warm-up too short (3 minutes is not enough)

Warm-up with KO Fighters gear

Use our boxing gloves or hand wraps during your warm-up to immediately train your posture and technique. Hand wraps also help support your wrists and hands.

Conclusion

A proper warm-up isn't an afterthought—it's an essential part of any kickboxing workout. By investing just 15 minutes at the beginning of your workout, you'll train safer, smarter, and more effectively.

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