Lately I’ve been spending a lot more time working out at home. It’s super convenient and has saved me a ton of money on gym fees and trainers. I’ve found that there are many different ways to set up a kickboxing area at home; from a very simple and inexpensive space, to a complete gym with all of the the gear you’d find in a professional club. So what are the essentials for a home kickboxing gym?
All that you really need for kickboxing at home is a screen to watch kickboxing tutorials and a clear 8’x8′ space to kick and throw punches. If you also want to improve your skill, speed, and accuracy and increase your muscle strength and power, you will need a punching bag, some hand wraps, and a pair of good quality gloves.
That’s it! Those are the essentials. But of course, the equipment you will need all depends on the goals you’ve set for yourself. Let’s take look at what your goals might be and what you’ll need to meet those goals.
If Your Goal is to Burn Calories and Have Fun
Here is the Equipment Needed:
- TV, computer, or phone screen
- Empty maneuverable space
If you simply want a workout that is going to torch some calories and improve your cardiovascular fitness then cardio kickboxing might be the perfect fit for you.
Cardio kickboxing is a workout that is based on kickboxing moves that are done shadow boxing style -which means kicking and punching in the air rather than on a bag or an opponent.
Many of these workouts are done as a routine that teaches basic kickboxing moves and builds on the moves as the routine progresses. These workouts are also often set to music, which can make it really fun and energizing.
You can easily find lots of cardio kickboxing tutorials and classes on YouTube, so all you really need for this is a screen and a big enough space to move around (at least 8’x8′) so that you aren’t kicking walls or running into furniture.
If Your Goal is to Get Stronger
Here is the Equipment Needed:
- Heavy Bag/ Punching Bag
- Hand Wraps
- Boxing Gloves
If you want to do kickboxing at home specifically to improve your strength, then you are going to want a heavy bag, hand wraps, and boxing gloves.
Cardio kickboxing can be a great workout for your heart and lungs, but because you aren’t actually striking anything, there won’t be enough resistance when you kick or throw a punch to improve your strength or power. A heavy punching bag will give you the resistance that’s required.
Punching Bags:
You will need a punching bag that is approximately half your weight. Take a look at this Punching Bag Weight Chart that will show you recommendations for the exact bag weight you’ll need. (You’ll need to scroll down toward the bottom of that article to see the chart)
You have a couple of options when it comes to the type of bag you’re going to want to buy. Your two most common options for kickboxing are a hanging bag and a free standing bag.
You can get a hanging heavy bag if you have a good space with a solid beam to hang it from. These bags come in many different weight starting at about 40 pounds up to over 150 pounds. Heavier bags will help you increase strength and power but don’t forget the standard rule of using a bag that is half your weight.
If you don’t have a solid beam to hang your punching bag from, or you would prefer to move your bag around, a better option would be a freestanding punching bag.
In their product info, these bags will usually give a weight for the bag. This number is almost always the weight of the base when filled, which doesn’t affect the weight of the actual bag. Because these bags are on a spring system, the “heaviness” is based on the resistance of the springs.
I really like this Freestanding Punching Bag because it has removable springs to increase or decrease the resistance, and it also has the added benefit of a suction cup base that keeps it from sliding.
If you’re going to be hitting a punching bag often, you will also need hand wraps and gloves to protect you hands and wrists.
Hand Wraps:
Hand wraps are long pieces of fabric that generally have a hole at one end for your thumb and Velcro at the other end to secure the wrap. They are essential for avoiding injury. When I first started kickboxing a tried training without wraps and ended up hurting my wrist so bad that I had to stop training for several weeks. Total bummer! Don’t make this mistake!
Hand wraps are a super inexpensive detail that will save you a lot of pain and misery. These hand wraps are awesome if you want a quicker way to wrap your hands. They also have a little padding in the knuckles, which is something most basic hand wraps don’t provide.
Gloves:
While hand wraps stabilize your hands and wrists, your gloves will provide the cushion to protect your knuckles and fingers. Again, if you are going to be punching anything- wear gloves! There are a lot of really cheap gloves on the market but if you are going to be punching a bag a few times a week, I highly recommend buying a good quality pair.
Gloves can go for upwards of $300, but you can get a great pair for as little as $60. I wouldn’t pay any less than that because as you know- you get what you pay for. And protecting your hands to avoid a trip to urgent care is worth a few extra dollars.
A really nice pair of starter gloves are the Venom Impact Boxing Gloves. They’re really comfortable and do a great job of cushioning and stabilizing your hands. Check the price here Venom Impact Boxing Gloves. They’re usually around $60.
If Your Goals is to Compete or Learn to Fight
Equipment Needed:
- Partner/Trainer
- Floor Mat
- Foot Wraps
- Protective Gear
- Kick Pads
If you are stepping it up a notch, training for competition or even going pro someday, there are several things you’ll want in your home gym to get the best results possible.
In order to compete, you’re going to need to practice with a trainer or a partner. If you belong to a kickboxing gym or school, and can spend a few days a week sparring and training there, this won’t be as essential for your at home training.
But if you are ONLY training at home, you will definitely need someone to give you feedback, help you work on your form and technique, and someone to spar with. Punching a bag is very different from punching an actual person because you are having to defend strikes coming at you from all different directions. Getting comfortable with, and skilled at combat requires a lot of real-life practice.
Floor Mat:
When you are sparring, it will also be important to practice on a padded area. You or your partner WILL end up on the floor from time to time, and to avoid injury, you will need a thick mat underfoot.
This is interlocking mat is ideal for a home kickboxing gym. It’s an inch thick, can cover up to 72 square feet, and can be configured in different ways to fit your space perfectly. Most mats this size and thickness are at least twice the price of this one.
Foot Wraps:
When sparring, you will need several pieces of equipment to make kickboxing safer for both you and your partner. In addition to hand wraps and gloves, you will need foot wraps.
It’s ok (not ideal) to kickbox in shoes if you are only kicking a bag or the air. But if you’re sparring, you’ll need to go without shoes and should protect your feet by wearing wraps. Some foot wraps and ankle guards like these by Sanabul are sold as one elasticized piece that can be pulled over your heel to also provide compression and slip resistance.
Protective Gear:
In addition, there are several pieces of protective gear that you will need for sparring and competition. Here is a list of the most important:
- Mouth Guard
- Shin Guards
- Head Gear
- Groin Protector
- Chest Protector
Kick Pads:
Kick pads are also a really helpful piece of equipment to add to your home gym. Kick pads are large rectangular pads that are meant to be held by a trainer or partner. These pads are designed to withstand powerful kicks and punches.
The benefit to a kick pad over a punching bag is the ability to move the pads around, simulating the movement of an opponent in a match. These kick pads are ideal because they are designed with a super light foam, making them easy to hold up for extended periods of time, while at the same time being highly shock absorbent.
If Your Goal is to Bulk Up or Gain Weight
Equipment Needed:
- Weight bench
- Dumbbells in various weights
If your goal in kickboxing is to gain muscle, you are going to need a set of weights in your home gym. Kickboxing will definitely increase your muscle strength, but it won’t build muscle.
To build a significant amount of muscle, your muscles need to be continually challenged by increasing levels of resistance. Kickboxing alone does not provide increasing levels of resistance, so it’s not possible to gain a lot of mass without adding weight training to your workouts.
As long as you have a surplus in calories and you are consistently lifting enough to max out your reps, you can bulk up while kickboxing. But again, it will require adding a good set of weights to your gym and mixing strength training into your weekly workout schedule. If you want to learn more about how you can gain muscle while kickboxing and what kickboxing can do for your body, check out this article.
Conclusion
As you can see, kickboxing can require little to no investment. But if you decide to get serious, you are going to want to add a few items to your home gym if you’re primarily training at home. You can easily start out small and then add on depending on how far you want to take it.