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40-Minute Strength + Kickboxing Workout At Home

By: Lindsey Bomgren, CPT | May 11, 2023

Strength training and cardio kickboxing collide in this sweaty, full body workout! Burn major calories in the back-to-back kickboxing drills and build strength in the upper body, lower body and core during the strength circuits. 40 minutes of dumbbell strength training and kickboxing at home.

Jump To Workout

Not only is boxing and kickboxing fun, but it burns calories at a rapid pace. Add full body strength training with weights and you’ve got a “best of both worlds” home workout.

We’re combining lunges with uppercuts, and bicep curls with jabs in this high energy workout. A full body workout that hits every muscle in your body.

This workout is perfect for the days you need a little extra motivation to work up a sweat at home in your living room.

two women performing a rear kick in kickboxing drills at home

Kickboxing Workout FAQs

Can You Do Kickboxing At Home?

YES! Kickboxing is an effective, full body cardio workout you can do at home. It’s a high intensity aerobic workout from start to finish that raises your heart rate and burns calories. While it’s high intensity, it’s also low impact and joint-friendly. I love that kickboxing keeps you mentally engaged and requires no equipment.

What Are The Benefits Of A Kickboxing Workout?

There are so many benefits to cardio kickboxing workouts. Kickboxing can improve balance, flexibility and coordination, increase blood flow and heart health, and relieve stress.

What Are The Basic Punches In A Kickboxing Workout?

There are four fundamental punches you’ll come across in kickboxing workouts. A jab is a straight punch using the hand on the lead side of the body. A cross is a straight punch from the rear arm that requires you to throw a punch from the backside of the body. In a hook, a hooking motion is done with either arm, making a high swinging motion from the side with a flexed bicep. Finally, an uppercut is a hooking motion that starts low and comes up with a flexed bicep.

two women performing a jab in basic boxing punches

40-Minute Strength and Kickboxing At Home

This kickboxing class combines cardio and strength training for an effective full body workout that burns calories.

We’ll jab, punch and kick our way through 40 minutes of upper body, lower body, abs and core. It’s an upbeat kickboxing home workout that’s fast-paced and a fun way to break a sweat at home.

Add this kickboxing workout to your fitness routine once a week to lose weight and build strength. 

Workout Equipment:

Medium-to-heavy dumbbells. We are using 15-20 lb weights in this workout video.

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woman performing a front kick in a strength and kickboxing workout

Workout Instructions:

Follow along with the guided Strength and Kickboxing Workout on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Circuits (2 Strength Circuits and 2 Kickboxing Circuits)
  • Timed Intervals (40 seconds work, 20 seconds rest per strength exercise)
  • Repeat Each Strength Circuit x2 Sets
  • A Variety of Sequenced Combos In Each Kickboxing Circuit (flowing directly from one move to the next; no repeats)
9Round At Home: 4 Kickboxing Punches You Can Master!

Workout Outline

CIRCUIT ONE: Lower Body Strength

  1. Hinge Swing Squat Thruster, R/L
  2. Deadlift and Lateral Lunge, R/L
  3. Lunge Hold and Dumbbell Press, R/L

CIRCUIT TWO: Lower Body Kickboxing

  1. Side Kick Series
  2. Rear Kick Series
  3. Front Kick Series

CIRCUIT THREE: Upper Body Strength

  1. Reverse Grip Back Row and Half Bicep Curl
  2. Push Up and Kneeling Shoulder Press
  3. Skull Crushers

CIRCUIT FOUR: Upper Body Kickboxing

  1. Front Jab Series
  2. Speedbag Series
  3. Jab, Hook, Uppercut Combo Series

woman performing a lunge and dumbbell press out in a strength and kickboxing workout

Prefer to Watch On YouTube?

youtube icon Kickboxing Workout

5 Kickboxing Combos At Home (No Equipment)

Jab, Hook, Uppercut and 4 Speedbags

Targets: Arms, shoulders, back, chest, biceps, abs, core and calves.

two women performing a jab, hook, upper cut and speed bag combo in a strength and cardio kickboxing workout at home

How to Do A Jab, Hook, Uppercut and Speedbag Combo

  1. Start standing, feet hip-width apart, knees bent, core engaged. Open your hips to the right so your left foot is forward and right leg is back. Bring hands or knuckles up to “defend” your face in a guard position.
  2. With your left arm, “jab” forward towards the front of the room. Pull your left arm back to your defensive position.
  3. Then, perform a “hook” with your left arm, flexing your bicep as you curl your left arm in a half circle towards the front of the room. Pull your left arm back to your defensive position.
  4. Then, perform an “uppercut” with your right arm. An uppercut is a hooking motion that starts low and comes up, with a flexed bicep. Think about landing your punch underneath someone’s chin. Pull your right arm back into your defensive position.
  5. Then imagine you’re hitting a “speed bag” (think of any kind of boxing movie you’ve seen, this is the classic move) for a 4-count. Make small circular motions with your fists as you “hit” your imaginary boxing bag.

Two Beatdowns And Two Knee Strikes

Targets: Arms, shoulders, back, chest, biceps, abs, core and calves.

two women performing a knee drive and beat down punch in a cardio workout at home

How To Do Two Beatdowns And Two Knee Strikes

  1. Start in a loaded lunge position facing towards the right (knees, toes and hips all facing right). Think about keeping your knees soft and core engaged.
  2. Reach your arms overhead, then squeeze your core as you drive your back, left knee up, bringing your hands down to meet your knee. Repeat for two knee strikes.
  3. Then, land in a loaded lunge position, and use your left arm to punch downwards (in a “beatdown” motion). Focus on using the power in your legs, hips and back to put strength behind the punch. Repeat for two beatdowns.

Four Jabs And Two Squat Jacks

Targets: Legs, glutes, quads, hamstrings, inner thighs, calves, shoulders, back, biceps, chest, abs and core.

two women performing 4 jabs and squat jacks in a cardio kickboxing workout on YouTube

How To Do Four Jabs And Two Squat Jacks Combo

  1. Start standing, feet wider than hip-width apart, knees bent, core engaged.
  2. Bring hands or knuckles up to “defend” your face in a guard position.
  3. Lower down into a loaded squat, knees soft and core engaged.
  4. Perform four jabs (two on each arm), alternating punches in front of your face.
  5. Then, “jack” both legs in, bringing you to standing before quickly “jacking” your legs back out. Repeat twice, ending in a low squat position (or “jacked out”).
  6. Repeat, alternating jabs.

Jab, Beatdown, Jab And Lateral Shuffle

Targets: Arms, shoulders, back, chest, biceps, triceps, legs, glutes, quads, hips, calves, abs, obliques and core.

two women performing a jab, beat down and lateral shuffle in a no equipment cardio workout at home

How To Do A Jab, Beatdown, Jab And Lateral Shuffle Sequence

  1. Start standing in a boxing stance – feet hip-distance apart, knees bent, on the balls of your feet.
  2. Bring hands or knuckles up to “defend” your face in a guard position.
  3. Laterally hop or shuffle to the right of your mat; landing in a loaded squat position (knees bent).
  4. Once you land, punch your right arm out in front of you to the right. Rotating through your feet, hips and upper body as you punch (hips follow toes).
  5. Bring your right arm back to your defensive position, then punch your left arm down towards the ground, using the strength in your legs to put some power behind the movement. This is a “beatdown.”
  6. Then laterally hop or shuffle to your left, performing a cross-body punch with your right arm.

Elbow Strike And Front Punch Combo

Targets: Arms, back, shoulders, chest, biceps, triceps, abs and core.

two women performing an elbow block and jab as part of cardio drills at home

How To Do An Elbow Strike And Front Punch Combo

  1. Start standing in a boxing stance – feet hip-distance apart, knees bent, on the balls of your feet. Keep most of your weight in your left foot.
  2. Bring hands or knuckles up to “defend” your face in a guard position.
  3. Step your right foot out in front of you, while jabbing your right hand forward, punching the air in front of you. Keep your left arm in your defensive position.
  4. Then, bring your right foot in, floating or tapping it through center before stepping it out towards your right. As you step right, throw your right elbow out to the side for an “elbow block”; elbow in line with shoulder.
  5. Pull your right elbow back in to center and repeat this combo.

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4 comments

  1. Fantastic Post! You shared a great piece of content. A very informative post. Thank you for sharing. It would really be helpful for everyone.

  2. This workout today helped kick me out of my funk of light and low impact workouts since having a miscarriage a few months ago! Glad I was able to get through it and feel lighter after. Thanks!

    • Oh Casey, I’m so so terribly sorry about your miscarriage; as someone who’s personally been there I know there are no words I can say that are going to soothe the pain and heartache, but I pray you feel loved and supported during this season. I know movement is always so good for my mental health during seasons of trials. Nice work! -Lindsey

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