True kickboxing has been around for hundreds of years and is a brutal sport that requires amazing cardiovascular endurance and speed to win. Though this video is not intended to train you for a fight it does take the spirit and physical demands of kickboxing and channel it into a challenging and fun cardiovascular workout that will help you burn calories like a prize-winning kickboxer.
Kickboxing workouts are a fun and effective cardio option that engage almost every muscle in your body (and your brain!), too. So instead of plodding along on the treadmill, try these drills from fitness experts and certified kickboxing instructors to burn calories and work your arms, abs, shoulders, back, and legs at the same time.
Next, bring your fists up to your cheekbones and keep your elbows in by your sides — also known as guard position. Your fists should be close enough to your cheekbones that your thumbs can touch them. We estimate that this cardio kickboxing workout burns between 10-15 calories per minute or roughly 270 – 405 total. In kickboxing, each punch is assigned a number. Those numbers are then used to form different combinations. When you see numbers 1-6 during the workout, here is the punch you will be throwing:
- Jab
- Cross
- Lead hook
- Rear hook
- Lead uppercut
- Rear uppercut
1. Jab, Cross, Squat, Jump, and Switch
Attack and avoid an imaginary opponent with this punch combo kickboxing workout move. Stand with your right foot forward, arms in an ‘on guard’ position (elbows bent, hands in fists on either side of your chin). Throw a right jab (punch your right arm forward, rotating your fist down, without locking out your elbow), a left cross (punch your left arm forward, rotating your left hip into the punch and lifting your left heel off the floor), and then bring your arms back to on-guard position.
Quickly push your hips back and lower into a squat, jump up, and rotate 180 degrees in the air, landing with your left foot forward. Immediately repeat the entire sequence on the left side. Continue alternating sides for 1 minute.
2. Speedbag and Shuffle
Stay quick and light on your feet with this kickboxing workout drill. Stand with your feet hip-width apart and bring your arms up in front of your chest, hands in fists, elbows out to the sides. Shuffle side to side and circle your arms rapidly around each other (as if hitting a speed bag).
Do this as quickly as you can for 30 seconds. Make this kickboxing workout move harder: Reverse the direction of your circles without losing speed
3. Boxer’s Shuffle and Switch
Improve your agility and speed with this quick-switch kickboxing workout move. With your right foot forward and arms on guard, shuffle in place for 1 count, then quickly jump and switch to the other side, landing with your left foot forward. Shuffle in place for 1 count and switch back. Do this as quickly as you can for 30 seconds.
4. Back Kick and Knee Strike
Power up your lower body and core with this killer kick combo. Stand with your feet together, arms on guard. Bend your left knee in towards your chest, and then extend your left leg behind you, pushing out through your left heel, foot flexed. Quickly bend your knee back in and step down.
Immediately bend your right knee in front of your chest, pressing your hips forward. Repeat for 30 seconds with the left leg, and then 30 seconds with the right. Make this kickboxing workout move harder: Add a hop as you transition from the kick to the knee strike.
5. Jump Rope Combo
Jumping rope is a great cardio challenge—but you don’t even need an actual rope to get your heart rate up! Hold an imaginary “rope” and skip in place, alternating a front heel tap while circling your arms. Do this as quickly as you can for 30 seconds.
6. Horse Stance to Pushup, Pop Up
Tone your entire body and get your heart pumping with this cardio-conditioning kickboxing workout twist on a traditional burpee. Begin in horse stance with your feet wider than hip-width apart, knees bent, and toes turned out about 45 degrees. Bring your arms on guard, keeping your hips under your shoulders. Bend from your hips to place your hands on the ground below your shoulders.
Jump both feet back into a full plank (keeping your abs in tight). Do a push-up and then jump your feet back into your hands and stand back up into a horse stance. Repeat as many times as you can for 1 minute.
7. Jab, Cross, Upper, Duck
Keep your mind and body engaged with this 8-count combination. Stand with your right foot forward, arms on guard. Throw a right jab, a left cross, a right uppercut (bend your elbow into your body and imagine punching up and under your opponent’s chin), a left uppercut, and then quickly duck (squat down). Immediately stand back up and duck again.
Repeat the full combo as many times as you can for 30 seconds on the right, then switch and repeat for 30 seconds on the left side.
8. Switching Roundhouse
Target your hips and thighs with this switch-kicking combo. Stand with your feet together, arms on guard. Bend your left knee and draw your heel into your body, pivoting your right heel forward, and then quickly “whip” your left leg out to the side (imagine you are striking a target with your shin and the top of your foot) extending your leg with your foot pointed.
Bend your knee back in and step down to switch legs and repeat on the right. Alternate legs as quickly as you can for 30 seconds.
Points to remember
When going through this routine there are a few things that will help keep you injury-free and keep your calorie burn up. First, be sure to stay on the balls of your feet and continuously shift your weight from leg to leg. Next, never punch or kick to a full extension, always keep joints “soft” by pulling your punches and kicks back just before reaching a full extension. This not only protects your joints from the risk of injury from hyperextension but it also increases the number of calories you burn as well. Also, keep your core tight and move as quickly as you can both pushing and pulling the motion. The harder you contract your core and the faster you move the maximum amount of force you can control can close to double the number of calories you burn during this workout routine.
