Strength and HIIT Workouts

40-Minute Strength + Kickboxing Workout At Home

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 Kickboxing Workout At Home Outline

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

Perfect for days you need a little extra motivation to work up a sweat at home in your living room.

Can you do kickboxing at home?

YES! You used to have to go to a boutique boxing gym to get a good kickboxing workout. But thanks to fitness apps and the internet, it’s now easy to find on-demand classes on YouTube that you can do at home.

No fancy boxing gloves, boxing bags, hand wraps or personal trainers needed.

Is kickboxing a good workout?

Kickboxing is one of the best full body cardio workouts you can do at home.

• It’s a high intensity aerobic workout from start to finish, which is great for improving stamina (especially for beginners).
• Raises your heart rate and burns calories.
• Easily made low impact (low impact HIIT that’s friendly on the joints and a quiet, apartment-friendly workout).
• Keeps you mentally engaged.

That said, I think cardio alone is overrated when it comes to weight loss and building strength. So we added upper and lower body STRENGTH TRAINING circuits to this kickboxing routine. 

Kickboxing Workout Tips:

Boxing instructors suggest that during the kickboxing exercises you:

1. Stay on the balls of your feet and continuously shift your weight from side to side (specifically while jumping rope or doing the boxer shuffle).
2. Never punch or kick to a full extension. Martial arts techniques say always keep your elbows, knees, shoulders and hips “soft” by pulling your punches and kicks back just before reaching a full extension. This protects your joints from injury and hyperextension, AND increases the amount of calories you burn.
3. Keep your core tight and create force and resistance with your body through the pushing and pulling motions or punches.

Basic Kickboxing Punches:

There are four fundamental punches you’ll come across in kickboxing workouts:

• Jab – straight punch with hand on lead side of the body. Throw punch from the backside of the body.
• Cross – straight punch from the rear arm. Throw punch from the backside of the body.
• Hook – a hooking motion is done with either arm making a high swinging motion from the side, with a flexed bicep. Aiming at the side of the head.
• Uppercut – a hooking motion that starts low and comes up with a flexed bicep, aiming underneath the chin.

Don’t be intimidated if this is your first time trying a kickboxing-inspired workout — I’ll coach you through every jab, punch and kick.

40-Minute Strength and Kickboxing At Home

This online 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 fun way to break a sweat at home.

Add this kickboxing workout at home 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.

Workout Instructions:

Click here to follow along with the Kickboxing Class At Home at the top of this post. I’ll coach you through this strength and kickboxing workout, providing form cues and modifications.

Your Workout Looks Like This:

• 2 Strength Circuits
  • One Lower Body Focused Strength Circuit
  • One Upper Body Focused Strength Circuit
  • 3 Moves Per Circuit (40 seconds work, 20 seconds rest per exercise; repeat each circuit x2 sets).
• 2 Kickboxing Circuits
  • One Lower Body Focused Kickboxing Circuit
  • One Upper Body Focused Kickboxing Circuit
  • A Variety of Sequenced Combos In Each Kickboxing Circuit (flowing directly from one move to the next; no repeats).

Strength + Cardio Kickboxing Workout At Home

CIRCUIT ONE: Lower Body Strength (1 Dumbbell)

1. Hinge Swing Squat Thruster, Right/Left
2. Deadlift + Lateral Lunge, Right/Left
3. Lunge Hold + DB Press, Right/Left

Repeat x2 Sets

CIRCUIT TWO: Lower Body Kickboxing Drills

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

CIRCUIT THREE: Upper Body Strength (2 Dumbbells) 

1. 20 Seconds Reverse Grip Back Rows + 20 Seconds Half Bicep Curls
2. 20 Seconds Push Ups + 20 Seconds Kneeling Shoulder Press
3. Skull Crushers

Repeat x2 Sets

CIRCUIT FOUR: Upper Body Kickboxing Drills

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

5 Kickboxing Combos At Home (No Equipment)

1. Jab, Hook, Uppercut and 4 Speed-Bags

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

How to do a Jab, Hook, Uppercut and Speed Bag 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.

2. 2 Beatdowns + 2 Knee Strikes

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

How to do a 2 Beatdowns and 2 Knee Strikes Combo:

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 x2.
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 x2.

3. 4 Jabs + 2 Squat Jacks

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

How to do 4 Jabs and 2 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 x2, ending in a low squat position (or “jacked out”).
6. Repeat, alternating jabs.

Modification: Follow Rachel (on the left) and tap the jacks in instead of jumping jacks.

4. Jab, Beatdown, Jab + Lateral Shuffle

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

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.

5. Elbow Strike + Front Punch Combo

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

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.

Pin this Fitness Routine: Strength + Kickboxing At Home

More Kickboxing Workouts At Home:

• 25-Minute Core + Cardio Kickboxing Workout
• 10-Minute Cardio Kickboxing Tabata Workout
• 30 Minutes: Barre Boxing Workout
• 45-Minute Cardio Barre Kickboxing Workout