15 Minute Bodyweight Workout For Kickboxing

15 Minute Bodyweight Workout For Kickboxing

FightCamp Trainer Aaron Swenson takes us through an intense all-level 15-minute bodyweight workout for kickboxing that you can do anywhere, anytime.

Published: September 13, 2021

Topics: Kickboxing, Training

Author: Aaron Swenson

Kickboxing is a full-body, heart-pumping workout that you can do at home, while traveling, or anywhere you have a little space to move. It’s guaranteed to knock out stress and have you feeling more in-tune with your own body after just one session.

“Kickboxing is a beautiful form of self-expression,” says FightCamp Trainer Aaron Swenson. “You can start to cultivate your own style.”

Let Aaron show you just how cathartic and convenient a kickboxing workout can be with this 15-minute bodyweight workout – no equipment needed! Remember to breathe in through your nose and out through your mouth throughout this 3-round routine.

15-Minute Bodyweight Kickboxing Workout

Warm-Up (2 minutes)

Lateral Jumps (30 seconds)

Aaron Swenson Lateral Jumps
  • Hop side-to-side on the balls of your feet

  • Bring your knees up as high as you can

  • Remember to breathe in through your nose and out through your mouth

  • Continue for 30 seconds

High Plank to Downward Dog (30 seconds)

Aaron Swenson Holding a High Plank
  • Drop down into a high plank with your hands directly under your shoulders

  • Sit back into a downward facing dog pose, driving your heels into the floor and feeling a deep stretch in your calves

  • Return to a high plank

  • At your own pace, alternate back and forth between the two poses for 30 seconds

Runner’s Lunge (30 seconds)

Aaron Swenson In Runner's Lunge
  • From a high plank position, bring your left leg forward into a runner’s lunge

  • Do two (2) pulses, pushing up and down, and then switch, bringing your right foot forward

  • Do two (2) pulses again and switch, alternating at your own pace

  • Continue for 30 seconds

Elbow Plank (30 seconds)

Aaron Swenson Elbow Plank
  • From a high plank, drop down onto your elbows, making sure that they are underneath your shoulders

  • Tuck your belly button towards your spine, keep your core engaged, and your back flat

  • Continue to hold this position for 30 seconds while focusing on your breathing

Rest (1 minute)

Round 1 (3 minutes)

Jab - Cross + Boxer’s Bounce (30 seconds)

Aaron Swenson Throwing A Cross Punch
  • Set your feet in your stance and throw a jab - cross (1-2) punch combo with full extension

    • Keep your elbows close to your body; the closer your elbows are to your midline, the more power your punches will have

  • Boxer’s bounce

    • Keep your heels up and move on the balls of your feet

    • Bounce lightly on both legs a short distance from side to side

    • Stay loose and relaxed, letting go of tension in the upper body

    • Keep chin tucked and fists raised

Squats (30 seconds)

  • Set your feet shoulder-width apart with your toes pointing slightly outwards

  • Push your hips and butt back as you bend your knees into a low squat

  • Continue squatting for 30 seconds

*For an added challenge: Grab some dumbbells or a medicine ball to hold while you squat, or do squat jumps, exploding up into the air from your squat position before resetting

Jab - Cross + Boxer’s Bounce (30 seconds)

  • Repeat the jab - cross + boxer’s bounce combo from before

  • Use this as your active rest period to stay loose and relaxed, and to lower your heart rate

Squats (30 seconds)

  • This time, push yourself with squat jumps!

  • From a low squat position, jump straight up into the air and land back into a low squat

  • Continue for 30 seconds

Jab - Cross + Boxer’s Bounce (30 seconds)

  • Repeat the jab - cross + boxer’s bounce combo

  • Visualize your opponent and breathe out as you punch to engage your abs

Jab - Cross Coast + Squat (30 seconds)

  • Set your feet in your stance and perform a 1-2 punch combo nonstop (jab - cross coast)

  • Drop down into a squat

  • Come back to stance and repeat the jab-cross coast combo

  • Squat

  • Continue for 30 seconds

Rest (1 minute)

Round 2 (3 minutes)

Jab - Cross - Hook - Rear Knee (30 seconds)

Aaron Swenson Throwing A Rear Knee
  • Perform the following combination for 30 seconds

  • Jab

    • Keep your shifted weight back as your extend your lead arm in a jab

  • Cross

    • Shift your weight forward as you extend your rear arm forward in a cross

  • Hook

    • Shift your weight back again as your deliver a hook with your lead arm

  • Rear Knee

    • Point your toes, lean back and swing your rear arm to counterbalance

    • Lift your rear leg, aiming your knee upwards to strike

    • Stay compact

    • Keep your chin tucked, hands up, elbows in

Fast Feet + Tuck Jump (30 seconds)

  • Move your hands with your feet as you run in place – fast hands, fast feet!

  • Jump up into a tuck, bringing your knees to your chest

  • Land softly

  • Continue for 30 seconds

Jab - Cross - Hook - Rear Knee (30 seconds)

  • Repeat the jab - cross - lead hook - rear knee combination from before for 30 seconds

  • Stay loose and relaxed, find your flow

Fast Feet + Tuck Jump (30 seconds)

  • Return to the fast feet and tuck jump exercise for 30 seconds

  • This is your last set--try to challenge yourself and do multiple tuck jumps in a row!

Jab - Cross - Hook - Rear Knee (30 seconds)

  • Back to the jab - cross - lead hook - rear knee combo for 30 seconds

  • Remember Aaron’s wisdom: Active rest is practice for when we’re overwhelmed in life and we want to quit, but we have to keep our composure – so don’t bend over; stand tall, stand confident, and breathe!

Jab - Cross Coast + Tuck Jump (30 seconds)

  • Set your feet in your stance and coast with nonstop jab - cross (1-2) punches

  • Bring your knees up into a tuck jump

  • Repeat for 30 seconds

Rest (1 minute)

Round 3 – The Championship Round (3 minutes)

Jab - Cross - Hook - Rear Knee - Front Kick (30 seconds)

Aaron Swenson Throwing a Front Kick
  • Add a front kick to our Round 2 combination

  • Lead leg front kick:

  • Hit with the ball of the foot (this kick is great for self-defense because it maintains distance)

Burpees (30 seconds)

  • Start in a standing position, and drop down into a push-up position with your hands planted underneath your shoulders

  • Lower yourself into a push-up until your chest and legs almost touch the ground

  • Push back up and quickly hop to your feet

  • Jump slightly into the air so that both of your feet leave the ground, and reach up towards the sky with your arms

  • Continue for 30 seconds

Jab - Cross - Hook - Rear Knee - Front Kick (30 seconds)

  • As Aaron says, how you do anything is how you do everything – if you can persevere right now, if you can push through that discomfort, you’re probably doing that in your regular life too!

Burpees (30 seconds)

  • Big jumps – You made it this far, don’t stop now!

  • Remind yourself what you’re working towards, remind yourself what you want in life!

Jab - Cross - Hook - Rear Knee - Front Kick (30 seconds)

  • Push yourself to maintain good form, just 1 minute left!

Jab - Cross Coast + Burpee (30 seconds)

  • Set your feet in your stance and perform a jab - cross coast

  • Drop down for a burpee

  • Repeat for 30 seconds

Cool Down (2 minutes)

Clasp your hands behind your head and take a deep breath in to open your lungs and slowly breathe out. That workout was not easy, but you did it!

Middle Splits (30 seconds)

Aaron Swenson Middle Splits
  • Spread your feet out wide with your toes pointed forward

  • Lean forward from your waist and bend down, placing your palms on the floor (if that’s accessible to you)

  • Hold the stretch for 30 seconds

  • Slowly come back up to stand

Lower Back Stretch (30 seconds)

Aaron Swenson Lower Back Stretch
  • Sit on the floor with your legs stretched out straight in front of you

  • Bring your right leg over your left and plant your right foot to the outer side of your left knee

  • Place your left arm on the outside of your right knee and twist your torso to the right

  • Hold the stretch for 15 seconds

  • Repeat on the opposite side

Cobra Stretch

Aaron Swenson Cobra Stretch
  • Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor

  • Engage your quadriceps and continue to press the tops of your feet into the floor

  • Place your hands by your lower ribs and align your wrists underneath your elbows

  • Hug your elbows into your sides, roll your shoulders down your back, and lift your chest

  • Spread through your collarbones

  • Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long

  • Hold the stretch, then slowly release down to the mat

Child’s Pose

Aaron Swenson Child's Pose
  • From a kneeling position, bring your big toes together and spread your knees out wider than your torso

  • Fold forward from the crease of your hips and place your forehead on the floor

  • Place your arms by your sides or extend them out forward with your palms facing down

  • Drop your hips back toward your heels

  • Close your eyes and continue to inhale and exhale deeply as you hold

Downward Facing Dog

Aaron Swenson Downward Facing Dog
  • Begin on your hands and knees

  • Tuck your toes and lift your hips

  • Place your feet hip-width apart or wider with your toes pointed straight ahead

  • As your heels descend to the floor, work your legs toward straight, press your thighs back, and engage your quadriceps

    • If your spine starts to round, keep a slight bend in your knees

  • Lift your sits bones toward the sky and lengthen your back and sides

    • Your hands should be shoulder-distance apart with your index fingers pointing straight ahead and your fingers spread out wide

  • Press down through the base of your thumb and index finger, reducing any weight in your wrists

  • Straighten your arms, draw your forearms in, and lift away from the mat

  • Rotate your upper arms out and slide your shoulders down your back

  • Keep your neck long and align your ears between your upper arms

  • Gaze toward your belly button

  • Draw your shoulders away from your ears, press your hips up and back, and keep your back from rounding

  • Continue to breathe and hold for 30 seconds

Remember that warming up and cooling down is very important anytime you exercise, so spend as much time as you need with any additional stretching. Great job!

Can’t get enough kickboxing? Try Aaron’s 20-minute kickboxing workout or really up your heart rate with his 20-minute cardio kickboxing workout. If you’re short on time but still want a killer workout, check out this 10-minute kickboxing burnout with FightCamp Trainer Shanie Smash.

For full access to a library of amazing workouts check out FightCamp, the leader in at-home boxing and kickboxing training. FightCamp offers training and resources for everyone, regardless of fitness level. Start your own journey towards a healthier and happier you – and find out just how transformative boxing and kickboxing can really be!

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FightCamp Trainer Aaron Swenson

Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.

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