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Cardio kickboxing has become a popular workout choice for those seeking an effective, high-energy way to lose weight, increase strength, and improve cardiovascular fitness. This workout combines elements of traditional kickboxing with cardiovascular exercises, offering both a full-body workout and the excitement of learning basic martial arts moves.
Perfect for the home or office, a cardio kickboxing workout doesn’t require much space or equipment, making it a versatile and convenient option.
In this step-by-step cardio kickboxing workout guide, we’ll cover the best techniques, combinations, and form tips to help you get started. With just your body weight and a bit of space, you can get a satisfying workout that burns fat, builds muscle, and keeps you energized all week long.
Benefits of Cardio Kickboxing
Cardio kickboxing combines high-energy movement, martial arts-inspired punches, and engaging cardio for a workout that’s both fun and effective. This dynamic activity offers numerous health benefits to any person, providing an intense yet low-impact way to improve cardiovascular health, build strength, and burn calories.
Here’s a closer look at the many advantages of kickboxing workouts.
Effective Weight Loss and Calorie Burn
One of the biggest benefits of a cardio kickboxing workout is its effectiveness for weight loss. This full-body workout blends intense cardio with bodyweight movements, making it a powerful calorie burner. The combination of quick punches, kicks, and footwork in this workout keeps the heart rate elevated, helping you burn calories efficiently.
A single kickboxing workout can torch hundreds of calories, which, combined with a healthy diet, supports weight loss and fat reduction. This workout also works up a sweat from you, making it even more effective.
Improved Cardiovascular Health
Cardio kickboxing pushes the heart and lungs to work harder, offering an excellent cardiovascular workout. This intensity strengthens the heart, lowers blood pressure, and enhances blood flow.
Regular kickboxing workouts also improve endurance, so everyday activities feel easier. The cardio benefits make it a great workout for any person looking to increase stamina and protect long-term heart health without the need for high-impact or contact sports.
Enhanced Muscle Tone and Strength
Kickboxing is an effective way to build muscle tone, particularly in the arms, shoulders, core, and legs. Every punch, kick, and movement requires coordination and control, engaging multiple muscle groups.
Punches tone the arms and shoulders, while powerful kicks strengthen the legs and glutes. Over time, this consistent engagement leads to lean, defined muscle, enhancing both strength and overall fitness.
Stress Relief and Mental Health Boost
The fast-paced, intense movements in a kickboxing workout offer a fantastic way to relieve stress and boost mood. The movements provide a satisfying outlet to release tension and clear your mind.
A kickboxing workout requires focus on technique and coordination, allowing you to mentally break away from daily stressors. This focus, combined with the endorphins released during exercise, improves mood, reduces anxiety, and enhances mental clarity.
Fun, Engaging, and Versatile Workouts
One of the greatest aspects of kickboxing is how fun and engaging it is. With endless combinations of punches, kicks, and footwork, each workout feels fresh and exciting.
The versatility of kickboxing means you can adjust the intensity, keeping it low impact or making it more intense based on your fitness level. This adaptability makes it a great workout that feels new every time, motivating you to stick with it in the long term.
Increased Coordination and Balance
The precise movements in a kickboxing workout require balance, coordination, and control. Learning to shift weight from one foot to the other, land punches accurately, and control your body during kicks improves both physical and mental coordination.
These skills benefit everyday activities, helping with posture, stability, and balance. The break from repetitive exercises also provides a fresh way to improve body awareness.
A Low-Impact Alternative with High Benefits
For those seeking a high-intensity workout without the impact of contact sports, kickboxing offers a perfect solution. It makes you work up a sweat but it’s also easy on the joints, allowing you to build strength and endurance without stress on your knees and ankles.
While intense, a kickboxing workout can be modified to be low-impact by focusing on controlled movements and avoiding jumping. This makes it accessible for a wide range of fitness levels, from beginners to seasoned athletes.
Essential Kickboxing Moves and Form Tips
Before diving into a full workout, it’s crucial to understand some basic kickboxing moves. Here are the core moves you’ll be using in this workout and tips on maintaining proper form for each.
Jab
The jab is a straight punch with your lead hand. Start by standing with your feet shoulder-width apart and your guard position up (hands near your face for protection). Punch forward, extending your left arm and rotating your shoulder slightly, then bring it back to guard.
Cross
The cross is a powerful punch thrown with your dominant hand. Stand with your feet shoulder-width apart, guard up. Rotate your hips and shoulders, extending your right arm forward for a stronger punch. This move is great for strengthening the shoulders and upper body.
Jab Cross Combination
This combination of a jab and a cross is a fundamental move in kickboxing workouts. Throw a quick jab with your left hand, followed by a powerful cross with your right. This sequence helps build rhythm and control which is essential for any kickboxing routine.
Front Kick
For a front kick, stand with feet hip-width apart, and guard up. Lift your knee and extend your foot forward in a controlled motion. Alternate between the left foot and right foot for a balanced workout. This move targets your quads, hips, and core.
Knee Strike
The knee strike is a move that engages the core and legs. Stand with your feet shoulder-width apart and bring one knee up, aiming towards your chest or hands. Alternate between knees to get both sides working.
Roundhouse Kick
To do a roundhouse kick, start by lifting one leg with your knee bent, then rotate your hips and extend your leg in a circular motion. Keep your guard up as you kick and try to land with control. This move is excellent for hip flexibility and leg strength.
Step-by-Step Cardio Kickboxing Workout
Warm-Up (5 Minutes)
Before jumping into your kickboxing workout, it’s essential to warm up your muscles, elevate your heart rate, and get your blood flowing. A proper warm-up can help prevent injuries and improve performance. Here’s a simple warm-up routine:
Jogging in Place (1 minute)
Stand in place and jog lightly, moving your arms for extra engagement.
Butt Kicks (1 minute)
Stand tall and bring your heels up towards your glutes, alternating feet and moving at a comfortable pace.
High Knees (1 minute)
Bring your knees up toward your chest quickly, engaging your core.
Arm Circles (1 minute)
Extend your arms out to the sides and make small circles, gradually increasing the size.
Lateral Lunges (1 minute)
Step to the side, bending your knee to lower yourself into a lunge. Alternate sides to stretch your hips and legs.
Round 1: Jab, Cross
Stand with your feet hips-width apart, staggered so that the left foot is slightly in front of the right foot and knees are bent. Your fists should be guarding your face. Next, punch your left hand straight forward, palm facing down, and arm extended (jab), then snap it back to guard face.
Pivot your right foot and knee so that the hips face forward while punching your right hand straight forward, palm facing down (cross). Return to the starting position with your hands guarding your face. Do as many reps as possible for 3 minutes, paying attention to form over speed.
Round 2: Jab, Cross, Left Hook, Right Hook
For your next kickboxing workout, here’s a combination of movements to perform. First, stand with your feet hip-width apart, staggered so that the left foot is slightly in front of the right foot and knees are bent, fists guarding the face. Next, throw a jab with your left hand, then a cross with your right hand.Â
Form a hook shape with your left arm, and thumb pointing toward the ceiling. Swing your first around from the left as if punching someone in the side of the jaw. Pivot on your left foot so that the knee and hips face to the right (left hook). Snap your arm back to guard your face.Â
Do the same motion on your right side, pivoting with your right foot and knee so that your hips face forward (right hook). Return to the starting position with your hands guarding your face. Do as many reps as you can for 3 minutes.
Round 3: Jab, Cross, Left Uppercut, Right Front Kick
For this next set of workouts, start by standing with your feet hip-width apart, with your left foot slightly in front of the right foot, your knees bent, and your fists in a guard position over your face. Throw a jab with the left hand, then a cross with the right hand.Â
Pull your left hand back next to your left hip, palm facing up, then punch forward and up as if punching someone in the stomach. Pivot on your left foot so that your knee and hips face to the right (left uppercut). Pull your hands up to guard the face and take a small step backward with the left foot. Lift your right knee up, lean your torso back, and kick forward directly with the ball of the right foot.
Return to the starting position with your hands guarding your face. Do as many as you can for 3 minutes.
Round 4: Jab, Cross, Jab, Right Roundhouse, Left Front Kick
Start this cardio kickboxing workout by standing with the feet hip-width apart with the left foot slightly in front of the right foot and your knees bent. The fists should be in front of your face. Next, throw a jab with the left hand, then a cross with the right hand, then another jab with the left hand.
With your hands guarding your face, step your left foot diagonally forward and to the left, turning out your toes to the left. Swing your right foot around to roundhouse kick, pointing your toe and making contact with only the shin bone. Place your right foot down slightly behind your left, draw your left knee in, and lean back to kick straight forward with the ball of the left foot.
Return to the starting position with hands in a guard position over your face. Do as much as you can in 3 minutes.
Round 5: Cross, Left Uppercut, Right Hook, Left Roundhouse
For your starting position, stand with your feet hip-width apart so that your left foot is a little bit in front of your right foot and your knees are bent. Ensure that your fists are in a guard position in front of your face. Then, throw a cross, then a left uppercut, then a right hook, pulling your hands up to guard your face whenever they are not punching.Â
Hop your feet so that your right foot is in front. Step your right foot diagonally forward and to the right with your toes turned out to the right. Swing your left foot around to roundhouse kick the bag, pointing your toe and making contact with only the shin bone. Return to the starting position with your hands guarding your face. Do as much as you can for 3 minutes.
Round 6: Jab, Cross, Jab, Cross, Left Roundhouse, Right Roundhouse
Stand with your feet hips-width apart with your left foot positioned slightly in front of your right foot and your knees bent. Guard your face with your fists. Throw two jab/cross combos, always punching right-left-right-left and pulling your hands up to guard your face in between punches.
Hop your feet so that your right foot is in front. Step your right foot diagonally forward and to the right with your toes turned out to the right. Swing your left foot around to do a roundhouse kick. If you have a bag, your toes should come into contact with it when you kick.
Place your left foot on the ground in a right-foot-forward stance, then hop feet so that the left foot is in front. Step your left foot diagonally forward and to the left, your toes turned out to the left as well. Swing your right foot around to do a roundhouse kick. Return to the starting position with your hands guarding your face. Do as many as you can in 3 minutes.
Speed Round: Jab, Cross
Stand with your feet hips-width apart with your left foot a little in front of your right foot and your knees bent. Ensure your fists are guarding your face. Alternate throwing a jab with your left hand and a cross with your right hand without stopping to reset. No need to pivot your feet like in a regular jab/cross combo. Do as many reps as you can for 1 minute.
Other Kickboxing Workouts to Include in Your Routine
Squat Front Kick
This cardio kickboxing workout targets your legs, glutes, quads, hips, hamstrings, abs, and core. Start by standing with your feet hip-width apart, knees bent, and core engaged. Bring your hands or knuckles up to defend your face in a guard position. Next, lower down into the bottom of a squat, aiming to get your thighs parallel to the ground.
Drive through your heels to stand tall. As you stand, transfer your weight into your left leg as you pull your right knee up towards your chest. Then hinge back, keeping your rib cage to hips open as you kick through your right heel, kicking your right leg straight in front of you as you stand.
Return your right foot to the mat or ground and lower into a squat. Stand, repeating the front kick with your left leg.
Alternating Knee, Knee, Jab, Jab
This is a great workout that targets the legs, quads, hamstrings, glutes, hip flexors, arms, back, shoulders, and core. To perform this, start by standing with your feet hip-width apart, knees bent, and core engaged. Pivot to your right, shifting your hips, knees, and toes.
Reach your hands overhead, then pull your hands down towards the center of your body as you simultaneously drive your left knee up to meet your hands. Repeat for two knee drives on the left knee. Next, pivot back to center, toes pointing forward.
Perform two jabs, punching straight in front of you. Pivot to your left again, reaching your hands overhead and then pulling them down as you drive your right knee up. Repeat for two knee drives on the right knee.
Lateral Hop and Cross Punch
Begin by standing in a boxing stance by positioning your feet hip-width apart, knees bent, and on the balls of your feet. Bring your hands or knuckles in front of your face in a guard position. Next, laterally hop or shuffle to the right of the ground or mat, landing in a loaded squat position.
Once you land, punch your left arm across your body, rotating through your feet, hips, and upper body as you punch. Then, bring your left arm back to your defensive position. Laterally shuffle to your left, performing a cross-body punch with your right arm.Â
Side Kick and Jack with Overhead Punch
To perform this cardio workout, get into a boxing stance by positioning your feet hip-width apart, knees bent, and on the balls of your feet. Position your hands in front of your face in a defense stance. Transfer your weight to your right leg as you kick your left leg out to the side.
When your left foot returns to the mat or the ground, “jack” both legs out as you press or punch your hands straight overhead. Then “jack” your feet back together to return to the starting position.
Common Mistakes to Avoid in Cardio Kickboxing
Avoiding certain mistakes can make your kickboxing workout more effective and safe. Here are some to watch out for:
Dropping Your Guard Position
Always keep your hands up to protect your face and maintain balance.
Overextending Your Punches
Avoid locking out your elbows when punching; keep a slight bend to protect your joints.
Incorrect Hip Rotation
Power in punches and kicks comes from rotating your hips, not just swinging your arms or legs.
Forgetting to Breathe
Maintain steady breathing to supply oxygen to your muscles and prevent fatigue during your kickboxing workout session.
Cardio Kickboxing Workout Tips for Consistency and Effectiveness
To maximize the results of your cardio kickboxing workouts, here are a few tips:
Stay Consistent
Try to commit to this workout routine 3-4 times a week for best results.
Stay Hydrated
Cardio kickboxing can make you sweat a lot with its movements and multiple rounds. Always make sure to hydrate to replenish the nutrients you lost as you worked up a sweat with this workout.
Focus on Form
Proper form is essential to avoid injury and increase workout effectiveness.
Mix It Up
As you become comfortable, add variations to keep the workout challenging and fun.
Use a Mat
A mat can help reduce the impact on your joints and provide a safe surface for bodyweight exercises.
Listen To Your Body
It’s normal to feel sore, but don’t push yourself too hard, especially if you’re new to kickboxing.
Weekly Cardio Kickboxing Workout Schedule for Fat Loss and Endurance
Consistency is key to reaping the benefits of cardio kickboxing. Having a cardio kickboxing workout schedule allows you to maximize fat loss while building lean muscle and enhancing cardiovascular health. Low-impact days give your body time to recover, minimizing the risk of overtraining or injury.
With that said, here’s a good workout schedule to keep you on track each week, helping to balance intensity, recovery, and effectiveness:
- Monday: Full cardio kickboxing workout
- Tuesday: Low-impact recovery day (walking, stretching, or yoga)
- Wednesday: Cardio kickboxing workout with added weights (optional for punches)
- Thursday: Rest or low-impact stretching session
- Friday: Cardio kickboxing workout, focusing on speed and intensity
- Saturday: Active recovery with a light, low-impact exercise
- Sunday: Rest and prepare for the week ahead
How to Keep Kickboxing Fun and Engaging
Kickboxing is a versatile workout that combines cardio and martial arts techniques, allowing you to break a sweat, burn calories, and improve fitness all at once.
To stay motivated and find long-term success, it’s essential to keep each cardio kickboxing workout session both fun and engaging. Here are ways to maximize the energy and variety in your kickboxing workout routine.
Include Low-Impact Exercises for Balance
To prevent burnout, add low-impact exercises that complement intense moves. Incorporating moves like slow jabs, shadowboxing, or controlled kicks gives you a break while keeping your heart rate up and allowing your body to recover. This can make the cardio workout sustainable and fun over time.
Workout with Partners for Variety
A kickboxing workout is even more engaging when done with a partner. Practicing punching and kicking combinations with someone else (even virtually) adds a fun, social element and motivates both of you to push harder. Partners can help you with form, accuracy, and rhythm, making it feel like a real martial arts session.
Track Your Progress
Tracking your progress and setting goals makes each workout feel purposeful. Challenge yourself to increase your jab speed, perfect a new kick, or add an extra round. Seeing your progress over time is a great motivator that brings a sense of accomplishment to every session.
Add Freestyle “Break” Rounds for Creativity
Dedicate certain rounds as freestyle periods where you experiment with martial arts techniques you enjoy, like high kicks, jab-cross combinations, or intense shadowboxing. This freedom allows you to enjoy a kickboxing workout without strict structure, bringing a fun and creative twist to your routine.
Use Music for Motivation
Music is a powerful tool to make your kickboxing workout sessions fun and energizing. Pick a playlist with strong beats that match your punches and kicks. Moving in rhythm with the music transforms each round into an engaging experience, helping you stay focused and in the zone.
Mix in Bodyweight Exercises
Adding bodyweight exercises, such as squats, lunges, or planks, between cardio workout rounds breaks up the routine, allowing you to work additional muscles and increase your calorie burn. This variety helps you get a great workout while keeping things interesting.
Final Note
Cardio kickboxing is a powerful workout that combines high-energy movement, coordination, and strength-building for a full-body burn. Whether you’re looking to break a sweat, lose weight, or simply enjoy a fun and dynamic workout, kickboxing delivers results.
Each session blends punches, kicks, and cardio workout movements that keep your heart rate up and your mind engaged, making it a workout you’ll actually look forward to. With its balance of intensity and adaptability, cardio kickboxing is a fun, challenging, and rewarding way to improve fitness, boost energy, and achieve your health goals—one punch and kick at a time.
