Punch, jab and kick your way through this 25-Minute Cardio Kickboxing Workout at home (no equipment needed)! This quick and fun, full body workout burns major calories while sculpting your midsection from every angle.
We’ll jab, punch and kick our way through 25 minutes of upper body, lower body and core exercises. During the kickboxing exercises:
Stay on the balls of your feet and continuously shift your weight from side to side.
Never punch or kick to a full extension. Martial arts techniques say, always keep joints “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.
Keep your core tight and create force and resistance with your body through the pushing and pulling motions or punches.
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Kickboxing Workout FAQs
Is Kickboxing A Good Cardio Workout?
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. Try a strength and kickboxing workout here!
What Are The Basic Punches In A Kickboxing Workout?
There are 4 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.
25-Minute Core and Cardio Kickboxing Workout At Home
This express kickboxing class combines bodyweight strength training and balance exercises with heart pumping cardio exercises.
This upbeat kickboxing home workout is a fast-paced and fun way to break a sweat at home.
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.
With your right arm, “jab” forward towards the front of the room. Pull your right arm back to your defensive position.
Repeat the jab with your right arm, then punch across your body with your left hand (crossbody punch). Pull both hands back to the defensive position.
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 large circular motions with each arm as you “hit” your imaginary boxing bag.
Alternating Knee, Knee, Jab, Jab
Targets: Legs, quads, hamstrings, glutes, hip flexors, arms, back, shoulders and core.
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