The Ultimate Guide To Learning Women’s Kickboxing for Beginners: Everything You Need To Know

Kickboxing is a martial art and form of self-defense that combines boxing and Muay Thai. It is one of the most popular martial arts in the world, and for good reason: it’s a great way to get in shape, relieve stress, and learn self-defense. Women’s Kickboxing for beginners is a fantastic way to get a great workout that can help you burn fat, tone your body, and improve your cardiovascular health, and it is also a great way to relieve stress and anxiety. 

The workout is intense, and you will definitely feel it in your muscles the next day, but it’s so worth it! You will also see a big improvement in your overall fitness level and self-defense skills in a very short amount of time. In this post, we’ll introduce you to the basics of women’s kickboxing and give you some tips on how to get started.

What to expect in women’s kickboxing for beginners

Our women’s kickboxing classes are designed to help you burn fat, build muscle, and improve your cardio fitness. You’ll start with a warm-up routine that includes stretches, and mobility exercises, and learn some basic kicks and punches. Then you’ll move into a circuit training session where you’ll perform different strength moves and drills, and hit that bag (which is my personal favorite). You’ll also usually focus on core work and glutes. 

Finally, you’ll finish with a cool-down routine that helps you relax and recover. Our instructors are very hands-on thoroughly explaining each move and technique. They always encourage you to do your best, push through the hard stuff and offer support and guidance. Classes run for about 45 mins and it goes by fast!

What gear you will need for kickboxing

There are a few pieces of gear that you may need in order to participate in kickboxing classes. Most of these items can be found at our studio or online.

The first and most important piece of equipment is a good pair of gloves. Gloves will protect your hands and make it easier to hit the punching bag. Some people also like to use hand wraps to help stabilize your wrist and prevent injury. 

There’s no need for special shoes, we perform barefoot. The mats are thoroughly cleaned between each class, but you can wear socks with grips on them if you are more comfortable. 

Bring water! You will definitely want to have your water bottle with you for this workout, and stay hydrated after class as well. You will sweat and need to replace the water lost. 

How to warm up for class

Stretching is important for any type of exercise, but especially so for kickboxing. You will be using all the muscles in your legs, arms, shoulders, and core. Spending a few minutes doing basic stretches will help prevent injuries and help you access your full range of motion. Although each class is different, we spend time with various warm-ups that may include stretches, jump rope, and shadowboxing. 

The types of punches and kicks you will learn

In kickboxing, there are a number of kicks and punches that we use. Below we will explain the four foundational punches and two main kicks.

Before we start throwing punches, it is important to learn your fighting stance. Stand feet hip-width apart, your non-dominate foot in front of the other, knees relaxed, arms up and hands protecting your face. This position is used for most of the moves. 

    • Jab – The lead fist (non-dominate hand) is thrown straight ahead and the arm is fully extended. As you make contact, the fist is typically in a horizontal position with the palm facing the ground. Then retract your arm and return to a fighting stance.
      *Important* As you execute each punch, you MUST keep your other hand up, protecting your face. 


    • Cross – the dominant fist is thrown across your body and fully extended. Again, as you make contact, the fist is generally in a horizontal position with the palm facing the ground. Retract your arm and return to a fighting stance. 


    • Hook – This is a powerful knockout punch and can be done with either arm. Your arm is horizontal at a 90-degree angle and is first pulled back and then pivoting your torso and lead foot, use your core for explosive power and hit your target. Pivoting your foot increases the power and protects your knees from stress. 


    • Uppercut – Another very powerful punch, this is usually aimed at hitting your opponent’s chin, face, or body. In a fighting stance, bring your bent arm down close to your hip, and using your core, power your fist upward into your target. This can also be executed with either arm. 


    • Push Kick – A Push kick is essentially a long-range straight foot thrust. This is a powerful weapon to target the opponent’s torso and legs. In a fighter’s stance lean back, bring your knee up, and extend your leg by pushing out through the ball of your foot. 


    • Round kick – Powerful kick that can be executed by either leg. In the fighter’s stance, rotate your non-dominant foot to the outside, raise your dominant leg, bent, and in a horizontal position. Using your core muscles, extend your leg quickly into your opponent. This can be done in multiple variations: low (legs), medium (torso, ribs, or arms), or high (head and neck) depending on your targeted area of attack. 


In addition to learning how to do the basic techniques, you’ll also learn advanced techniques such as footwork, punches, kicks, and defense. These skills will help you become more confident when sparring with other fighters. 

How often should you attend class?

At 7 Spears Martial Arts, we currently offer 2 women’s kickboxing sessions at 9:30 am Tuesdays and Thursdays. We also have coed kickboxing every evening Monday-Friday at 7:30 pm. How often you attend is up to you, but you will see results and become better skilled by attending at least 2x each week.

Why do so many people enjoy women’s kickboxing?

​​Women’s kickboxing is an excellent form of exercise because it combines cardio with strength training. It also helps build confidence by challenging you physically while improving your balance and coordination. And most importantly, because it is FUN! 

Don’t Forget About Nutrition!

It’s also important to eat right while you’re training. Make sure you’re getting enough protein and carbohydrates during your workouts. This will help keep you feeling energized and focused throughout your training sessions, and help you add power to your punches. Not sure what to include in your meals? Our instructors can offer insight on all the best nutrients you should be adding to your diet. Let us know if you are interested in learning more. 

If you are new to kickboxing, a seasoned pro, or anywhere in between, and interested in trying out this amazing workout, we offer a free women’s kickboxing trial class. We would love for you to join us in the studio! 


Ready to try a class now? Sign up here.