The Ultimate Home Kickboxing Workout

Anthony Cunanan

Kickboxing workouts might be recognized as an enjoyable and efficient cardio choice, but they offer a plethora of other advantages. In fact, this workout method also constructs potency, stability, and bodily consciousness, states Nancy Chen, a certified personal trainer and kickboxing instructor. “[Kickboxing] compels you to activate your core and work on your equilibrium while you’re delivering kicks,” she elucidates. Additionally, it tests your mobility, she adds. (That’s only the commencement. Here, more rationales you need to attempt boxing.)

Hence, the following time the treadmill feels like a complete drag, attempt these drills provided by Jessica Smith, a fitness specialist and certified kickboxing instructor, and exhibited by Chen, to generate perspiration. Just remember to perform an appropriate warm-up before initiating, states Chen. “Kickboxing includes mobility and balance, so you wish to ensure your muscles are warm so you can securely execute the movements without straining or pulling anything,” she clarifies. And remember: These kickboxing workout movements are intended to challenge you both physically and mentally, so don’t become excessively exasperated if you make an error on your initial attempt, states Chen. “Simply enjoy it!”

How it operates: Execute each kickboxing workout drill, exhibited by Chen, consecutively without rest. Upon completing the last exercise, rest for 1 to 2 minutes, then repeat the entire circuit one more time.

What you’ll necessitate: Adequate free space to strike and kick the air securely.

Jab, Cross, Duck, and Switch

Assail and evade an imaginary adversary with this kickboxing workout’s punch amalgamation.

A. Stand with feet shoulder-width apart, left foot forward, and arms in “on guard” position (elbows bent, hands in fists on either side of chin).

B. Hurl a left jab (punch left arm forward, rotating fist downward, without extending elbow fully), a right cross (punch right arm forward, rotating right hip into the punch and elevating right heel off the floor), and then bring arms back to on guard position.

C. Expeditiously push hips backward and descend into a squat, leap upwards, and switch the positions of the legs mid-air, landing with the left foot leading.

D. Promptly repeat the entire sequence on the opposite side.

Continue, alternating sides, for 1 minute.

Speedbag Shuffle

Remain agile and nimble on the feet with this kickboxing exercise drill.

A. Stand with the feet hip-width apart and arms raised in front of the chest, with hands clenched in fists and elbows extended outwards.

B. Alternate hopping on one foot at a time, tapping the opposite foot on the floor in front of the body, while swiftly circling the arms around each other (as if striking a speed bag).

Continue, hopping and circling the arms as rapidly as possible, for 30 seconds.

Boxer’s Shuffle

Enhance agility and speed with this rapid-switch kickboxing movement.

A. Stand with the feet shoulder-width apart, the left foot positioned in front, and the arms in a guarded position.

B. Shuffle in place for 2 counts, shifting the weight from the front foot to the back foot. Then quickly jump and swiftly change to the other side, landing with the right foot leading.

C. Shuffle in place for 2 counts and switch back.

Continue for 30 seconds.

Back Kick and Knee Strike

Empower the lower body and core with this exceptional kick combination. (Before attempting this kickboxing exercise, learn how to master the four fundamental kicks.)

A. Stand with the feet shoulder-width apart, the left foot positioned in front, and the arms in a guarded position.

B. Bend the right knee towards the chest, and then extend the right leg backwards, pushing through the right heel with the foot flexed.

C. Slightly bend the right knee and place the right foot on the floor.

D. Immediately bend the right knee and thrust it up in front of the chest, propelling the hips forward.

Repeat for half a minute. Switch sides; repeat.

Skipping Rope

Skipping rope is an excellent cardiovascular challenge that also enhances coordination and bone strength, which is why it is a fundamental component of any kickboxing workout. If you do not possess a skipping rope, do not worry: Simply imitate the motion by rotating your arms and jumping in place.

A. Position yourself with arms at your sides, grasping a handle of a skipping rope in each hand, feet firmly together, and the rope resting on the ground behind your heels.

B. Press onto your toes to spring up and swiftly swing the rope upwards over your head. Bound in place while circling your arms to swing the rope beneath your feet and above your head.

Continue for half a minute.

Wide-Stance Squat Thrust with Press-Up

Challenge your entire physique and get your heart pumping with this cardiovascular-conditioning kickboxing workout drill, which is a variation on a conventional burpee.

A. Position yourself with your feet wider than shoulder-width apart, knees bent, and toes turned outward approximately 45 degrees. Bring your arms to a position of readiness, keeping your hips beneath your shoulders.

B. Bend forward from your hips and place your hands on the ground beneath your shoulders.

C. Leap both feet back into a high plank, ensuring that your core remains engaged.

D. Slowly bend your elbows to lower your body and execute a press-up, stopping about 3 inches above the ground.

E. Push away from the ground to return to the high plank position, then jump your feet up towards your hands. Afterward, stand back up to return to the initial position.

Perform as many repetitions as possible in the span of 1 minute.

Jab, Cross, Uppercut, Duck

Keep both the mind and body active with this eight-count kickboxing workout combination.

A. Position yourself with your feet shoulder-width apart, left foot forward, and arms in a defensive position.

B. Execute a left jab, a right cross, and a left uppercut (bend your elbow towards your body and envision punching up and beneath an opponent’s chin), then quickly squat down (duck).

C. Promptly return to a standing position.

Complete as many repetitions as possible for a duration of 30 seconds. Alternate sides and repeat.

Transitioning Roundhouse

You will be targeting the hips and thighs with this switch-kicking combination.

A. Assume a standing position with your feet spaced shoulder-width apart, left foot in front, and keep your arms in a defensive position.

B. Flex your left knee and shift your weight onto your left foot, rotating your right heel forward. Then, swiftly extend your right leg out to the side, envisioning striking a target with your shin and the top of your foot, while keeping your foot pointed.

C. Retrieve your bent knee inward and step down to switch legs, repeating the same sequence on the opposite side.

Continue this pattern, alternating between sides, for 30 seconds.

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