The Intense Kickboxing Workout for Beginners That Will Have You Dripping with Sweat

Feel like a total badass during this kickboxing workout. With bag or without, you'll get a killer sweat in.

Want to be immersed in a kickboxing class from the comfort of your own home gym? Join in with members of the Shape team and knock out this routine, filmed at the ILoveKickboxing studio in New York City.

If you've got a punching bag at home, great — go at it. If not, you can still do the warm-up on your own (it's a killer) and then perform the punches and kicks in the air, as if you're beating someone up. Pro tip: Remember that horrible ex who keeps texting you? Or the boss who loads you up with work at 5 p.m. on a Friday? Or the person who totally took your coffee order at Starbucks? Now's the time to take out your anger. (And add this home kickboxing workout to your routine if you need a regular stress-reliever.)

The Ultimate Kickboxing Workout with Bag

How it works: Do the warm-up, then cue up the video and do all six rounds of kickboxing combinations along with trainer Jenna Ortiz from ILoveKickboxing. Each round is three minutes; continue performing the combination until the buzzer sounds, doing as many reps as possible (AMRAP). Then finish it up with a one-minute speed round and a one-minute partner round (if you have one). Don't go too crazy with speed — when it comes to kickboxing, form and power are more important. (See also: How to Master the 4 Fundamental Kicks)

15-Minute Total-Body Warm-Up

Cardio

  • Jog (30 seconds)
  • High knees (15 seconds)
  • Butt kicks (15 seconds)
  • Fast feet (15 seconds)

Upper Body

Core

  • Hollow body hold (30 seconds)
  • Leg lifts (30 seconds)
  • Full sit-ups (30 seconds)
  • Bicycles (30 seconds)

Legs

  • Squat hold (30 seconds)
  • Regular in-and-out squats (30 seconds)
  • One-handed in-and-out squats (30 seconds)
  • Two-handed (palm to the mat) in-and-out squats (30 seconds)

Repeat warm-up for 1 more set, then end with 1 minute of AMRAP burpees.

Round 1: Jab, Cross

A. Stand with feet hips-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Punch left hand straight forward, palm facing down, and arm extended (jab). Then snap it back to guard face.

C. Pivot right foot and knee so that hips face forward, while punching right hand straight forward, palm facing down (cross).

D. Return to starting position with hands guarding face.

Do AMRAP for 3 minutes, paying attention to form over speed.

Round 2: Jab, Cross, Left Hook, Right Hook

A. Stand with feet hips-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Throw a jab with left hand, then a cross with right hand.

C. Form a hook shape with left arm, thumb pointing toward the ceiling. Swing fist around from the left as if punching someone in the side of the jaw. Pivot on left foot so that knee and hips face to the right (left hook). Snap arm back to guard face.

D. Do the same motion on the right side, pivoting right foot and knee so hips face forward (right hook). Return to starting position with hands guarding face.

Do AMRAP for 3 minutes, paying attention to form over speed.

Round 3: Jab, Cross, Left Uppercut, Right Front Kick

A. Stand with feet hips-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Throw a jab with left hand, then a cross with right hand.

C. Pull left hand back next to left hip, palm facing up, then punch forward and up as if punching someone in the stomach. Pivot on left foot so that knee and hips face to the right (left uppercut).

D. Pull hands up to guard face, and take a small step backward with left foot. Lift right knee up, lean torso back, and kick directly forward with ball of right foot.

E. Return to starting position with hands guarding face.

Do AMRAP for 3 minutes, paying attention to form over speed.

Round 4: Jab, Cross, Jab, Right Roundhouse, Left Front Kick

A. Stand with feet hips-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Throw a jab with left hand, then a cross with right hand, then another jab with left hand.

C. With hands guarding face, step left foot diagonally forward and to the left, turning toes out to the left. Swing right foot around to roundhouse kick the bag, pointing toe and making contact with only the shin bone.

D. Place right foot down slightly behind left, draw left knee in, lean back, and kick straight forward with ball of left foot.

E. Return to starting position with hands guarding face.

Do AMRAP for 3 minutes, paying attention to form over speed.

Round 5: Cross, Left Uppercut, Right Hook, Left Roundhouse

A. Stand with feet hips-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Throw a cross, then a left uppercut, then a right hook, pulling hands up to guard face whenever they are not punching.

C. Hop feet so that right foot is in front. Step right foot diagonally forward and to the right with toes turned out to the right. Swing left foot around to roundhouse kick the bag, pointing toe and making contact with only the shin bone.

D. Return to starting position with hands guarding face.

Do AMRAP for 3 minutes, paying attention to form over speed.

Round 6: Jab, Cross, Jab, Cross, Left Roundhouse, Right Roundhouse

A. Stand with feet hips-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Throw two jab/cross combos, always punching right-left-right-left and pulling hands up to guard face in between punches.

C. Hop feet so that right foot is in front. Step right foot diagonally forward and to the right with toes turned out to the right. Swing left foot around to roundhouse kick the bag, pointing toe and making contact with only the shin bone.

D. Place left foot on the ground in a right-foot-forward stance, then hop feet so that left foot is in front. Then, step left foot diagonally forward and to the left, toes turned out to the left. Swing right foot around to roundhouse kick the bag, pointing toe and making contact with only the shin bone.

E. Return to starting position with hands guarding face.

Do AMRAP for 3 minutes, paying attention to form over speed.

Speed Round: Jab, Cross

A. Stand with feet hips-width apart, staggered so that left foot is slightly in front of right foot and knees are bent. Fists are guarding face.

B. Alternate throwing a jab with left hand and a cross with right hand without stopping to reset. No need to pivot feet like in a regular jab/cross combo.

Do AMRAP for 1 minute.

Partner Drills

A. Grab a partner; one person should hold their gloves up in guard position, hands protecting face with palms facing away. The other partner will continuously throw jabs for 30 seconds, making contact with the guard's right glove, near the flat wrist area. Continue for 30 seconds.

B. Without switching positions, continuously throw crosses, making contact with the guard's left glove. Continue for 30 seconds.

Switch partners so the guard is punching and vice versa.

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