By on August 2nd, 2022 in General
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We’re bombarded with workout advice and articles telling us how to get in shape and shed those extra pounds.

Although getting in shape can be difficult, especially if you’re busy and need an activity that won’t take up your entire evening. 

Kickboxing Workouts

Now, the point is – we can’t learn the right tactics from just any content on the internet. While some of them are truly helpful, others are simply not worth the paper they’re printed on – and even worse, they can lead to more injuries than anything else!

If you’re looking to get fit without spending too much time at the gym, consider incorporating kickboxing into your workout routine. Kickboxing workouts are both practical and quick, and they can help you feel great from head to toe.

In addition to burning plenty of calories, kickboxing also builds strength and tones muscles, making it the perfect exercise combination for anyone trying to slim down or improve their overall health.

However, we need to mention that kickboxing may seem intimidating at first, but with the proper fitness routine, you can build strength and endurance just like any other exercise. 

In this article, we’ll give you some kickboxing workouts that will get you in shape in no time, and if you follow these kickboxing workouts, you’ll be working out like a pro in no time!

Kickboxing Workouts That Will Get You in Shape

Here are some kickboxing workouts regimen that would make it easy to get in shape. Let’s start with the basics so it gets easier. 

Don’t worry; we have your comfort at heart. 

Start by Warming up

When you have intense workouts, it’s essential to be flexible and warm up before starting. 

Spend about ten minutes on a light jog or walk, or do some stretching exercises. It will loosen your muscles and get them ready for action. 

Kickboxing workouts

If you skip warming up, you can injure yourself by performing high-intensity moves without proper preparation. 

These simple warm-up moves will help increase blood flow, keep joints loose and prevent injuries from occurring due to being out of shape. 

It’s easy to avoid injury when working out with these practical warm-up exercises. Do each exercise for 30 seconds at a time, with 15 seconds of rest between each move. For maximum results, repeat each exercise two times before moving on to the next one.

Cooldown For a Sec 

Most of us spend all day sitting down, so going for a jog or doing 100 burpees after kickboxing training isn’t exactly inviting. 

Instead, a cool-down routine will help you stretch out your muscles and get your heart rate back to normal—plus, it feels like an extension of your warm-up. 

Take 10 minutes to do some light cardio—try jumping jacks or jogging in place—and then move on to planks and bodyweight squats. 

Do each exercise for 30 seconds, taking short breaks as needed. 

Start with some dynamic stretches once you’re done with that: try high kicks and side leg swings in slow motion (think: Karate Kid). 

Repeat each exercise until you feel limber again.

Leg Training

A complete body workout regimen should include an intense leg routine. 

Start with squats and then move on to some other great lower-body moves, like lunges and plyometrics. 

As you become more fit, move up to some of these more advanced exercises: jumping jacks, burpees, one-legged jumps, and box jumps. 

Finally, don’t forget about your upper body! You can also work out your arms by doing bicep curls, pushups, or even boxing moves like hooks and uppercuts. 

The key is variety—don’t do just one exercise for each muscle group; mix it up to get stronger faster!

Pushups, Bodyweight Squats, Burpees

Starting with simple bodyweight exercises will allow you to get a great, full-body workout without making you feel like your feet will fall off. 

Burpees and pushups can be particularly helpful for building upper-body strength if all of your regular workouts rely on dumbbells or kettlebells. 

If you want to kick it up a notch, try adding weight lifting once or twice a week for just 15 minutes. (Bonus: Weight training will also help you drop pounds faster.)

Jab, Cross, Hook, Uppercut

The first workout comprises five boxing drills to help your body build endurance and practice proper punching form. 

The exercises will also help you understand how to use your feet and legs while punching, which will improve your fitness overall. 

Here’s how it works: Do one minute of each move without rest between exercises, then take three minutes of rest before moving on to round two. 

Repeat for a total of three rounds. To increase difficulty, add time (e.g., 1:30) or add more moves (e.g., 1-2-3 Jab, Cross; 1-2-3 Hook). 

This routine will improve strength and conditioning while simultaneously increasing flexibility—plus, it feels great!

Sweep, Squat, Kick

This dynamic warm-up combo gets your heart pumping and muscles loosened up and works your mind by getting you familiar with fighting stances. 

Use gloves to work on your hand speed, coordination and power. 

Stand with feet shoulder-width apart, and knees slightly bent; hold a pair of light dumbbells at arms’ length in front of your body with palms facing forward (like you’re about to shake hands). 

Press a dumbbell overhead by extending one arm at a time; lower. Bring both arms down until they’re even with the shoulders, then sweep them back behind the body as if mimicking an archer drawing a bow. 

Repeat for 30 seconds; rest for 15 seconds. 

Next, stand with feet wider than hips and toes turned out slightly; bend knees into a squat position. 

Hold dumbbells at chest level, elbows pointing straight ahead; rotate elbows so that thumbs face each other. 

Now kick outward with the right leg while simultaneously punching the left fist toward it. Return to starting position; repeat for 30 seconds before switching sides.

Jab, Cross, Slip

Kickboxing will strengthen your muscles, but it will also work your cardiovascular system. 

If you’re already in good shape, kickboxing can be a great way to add some new moves to your repertoire. 

But don’t think you have to be at an advanced level—or even at all fit—to do it. The beauty of kickboxing is that if you feel like a beginner, you are a beginner, and there’s no shame in starting at Level 1.

Jab your fists straight out, then step forward with one foot and cross your other foot. 

Keep your weight on your front leg as you twist and rotate at both hips. 

Punching bags are a great way to practice more complicated kicks like these: Swing them high, kick them low, or try side-to-side swings that alternate which hip you lead with. 

When done correctly, they strengthen everything from your core muscles to your ankles—and they’re also a lot of fun! 

Start slowly and focus on perfect form rather than speed. 

You should be able to do ten reps of each move before moving on to something else.

Front Kick, Back Kick

It is an essential kickboxing move that tones your abs, butt and thighs. 

It’s ideal for building balance as well. Stand tall and keep your knees slightly bent. Start with both feet together, about two feet from a wall. 

Lift one foot off of the ground, then bend it and push forward with your foot to deliver a front kick on your wall; quickly follow up with a back kick while keeping your trailing leg straight behind you to maintain balance. 

Repeat ten times before switching legs. If you have bad knees or ankle issues, simply raise your arms to your sides as if they hold heavyweights.

The Criss-Cross: Stand with feet hip-width apart and place one hand on each hip. Jump over an imaginary line later by crossing right over left (or vice versa). 

Then jump back to the starting position and repeat 20 times total—ten jumps per side. This move works your abs, butt and thighs while improving your balance. 

If you want a more significant challenge, try jumping over a line that’s six inches off of the ground instead of just two or three inches off of it.


An uppercut is delivered by raising your arm and rotating your hips as you throw a punch. It gives you additional range and increases your punching power by using hip and leg muscles to strike rather than just arm movements. 

Practice uppercuts with a heavy bag or with a training partner who can throw punches at short range for you to block.

This exercise is designed to help you build core strength, stamina and endurance. Uppercuts are an excellent way to tone your arms and abs at once, allowing you to get a great workout while toning several different muscle groups. 

Stand with your feet shoulder-width apart, keeping your knees slightly bent. It will help keep your balance while performing moves that engage more of your core muscles than most workouts do. 

While standing, hold your hands up in front of you as if you were about to block an incoming punch from an opponent. 

Hold them up so they’re parallel, and then raise them above your head, perpendicular. 

Your fists should be closed but relaxed; don’t clench them tightly or make any other unnecessary movements with them. Next, bend down into a squatting position (your thighs should be parallel to the floor) before straightening back up again.


In conclusion, you have to be dedicated to achieving your goals. 

These kickboxing workouts can help you drop unwanted weight and build muscle; however, it will not happen overnight. 

These workouts take commitment and a lot of hard work. 

When you decide that you want to become physically fit and start on these kickboxing workouts, make sure that it is your number one priority in life. 

It will help you push yourself harder than ever before when you start working out or practising these kickboxing workouts.

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