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.
A quick cardio warm up, intense bodyweight cardio kickboxing class, and a cool down stretch — ALL in just 25 minutes!
Is kickboxing a good cardio 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.
Raises your heart rate and burns calories.
Low impact cardio that is joint-friendly.
Keeps you mentally engaged.
And no equipment needed.
In my personal opinion, cardio is overrated for weight loss, BUT underrated for living a healthy lifestyle.
There are SO MANY benefits to cardio kickboxing workouts! Kickboxing offers:
Improved balance, flexibility and coordination.
Increased blood flow and heart health.
Relieves stress while burning calories.
Kickboxing Workout Tips:
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.
Basic Kickboxing Punches:
There are 4 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 flexed bicep. Aiming underneath the chin.
Today’s workout mostly focuses on the first two — jab punches and cross punches.
25-Minute Core + Cardio Kickboxing Workout At Home
This express kickboxing class combines bodyweight strength training and balance exercises with heart pumping cardio exercises.
We’ll jab, punch and kick our way through 25-minutes of upper body, lower body and core 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 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.
5. Alternating Knee, Knee, Jab, Jab
Targets: Legs, quads, hamstrings, glutes, hip flexors, arms, back, shoulders and core.
How to do Alternating Knee, Knee, Jab, Jab:
Start standing, feet hip width apart, knees bent, core engaged.
Pivot to your right, shifting 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 x2 knee drives on the left knee.
Then pivot back to center, toes pointing forward. And 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 x2 knee drives on the right knee.