• Kickboxing is a proven method to increase your level of fitness.boxe direct-faciale image by B-Decenci?¡§re from Fotolia.com
  
  Kickboxing is a sport that is proven to increase fitness levels and burn calories. Kickboxing employs the efforts of the hands, elbows, knees and shins to strike an opponent, relying on proper technique, excellent physical condition and an ability to react quickly. Make sure you are properly hydrated and well-rested before starting a kickboxing exercise routine.
  
  

Pad Work

• Hitting pads will not only increase your level of fitness and stamina, but the process will also enhance your understanding of technique and act as an outlet for you to release aggression. When working with pads, make sure you use a variety of punch and punch-kick combinations. Your instructor should also occasionally throw strikes at you with the pads to remind you about defense techniques. Combine strikes with slips, ducks, blocks, head movement and foot work. Hit the pads for three, three-minute rounds before moving on to the next exercise.
  
  

Heavy Bag Drills

• The heavy bag serves a variety of purposes and can be used as a tool to build power, speed and proper technique in all of your strikes. For the first round, begin with jabs and crosses and concentrate on punching hard and fast. Reset your feet after every combination and work to find your distance (the distance away from the bag necessary for your punches to reach the bag with full power) without crowding yourself or forcing you to lean forward. Slowly build on jabs and crosses with hooks and elbows. In the third round add knees and kicks to form more complex combinations.
  
  

Situational Drills

• Along with a partner, put on sparring gloves, mouthpiece and headgear for situational drills. This is an opportunity to work on specific techniques you will see in sparring as well as in sanctioned fights if that is something you choose to do. Though this exercise can work on many different aspects of kickboxing, common situational drills include ring dynamics, offensive attacks versus defensive techniques and counter punches, jab-only rounds, as well as rounds in which one person remains on the offensive while the other practices only head movement, foot work, parries and blocks.