Kick Up Your Cardio With This All-Level Kickboxing Workout

Kick Up Your Cardio With This All-Level Kickboxing Workout

Whether you're on the heavy bag or shadowboxing, challenge yourself with this equipment optional 5-round AMRAP-style cardio kickboxing workout.

Published: January 20, 2022

Topics: Kickboxing, Training

Author: Emma Comery

Looking to shake up your cardio routine? Whether you’re a seasoned kickboxer or are new to the sport, this 5-round full-body workout will target nearly all of your muscle groups, burn calories, and leave you sweaty and hungry for more!

This cardio kickboxing workout can be done at the gym, with at-home boxing equipment, or with zero equipment! If you’re using a heavy bag, make sure to properly wrap your hands and use the appropriate boxing gloves.

For a zero equipment option, shadowbox in the air in front of you, envisioning your opponent about arm’s length away. Beginner kickboxers may want to start out with the zero-equipment option, while intermediate and advanced kickboxers can choose the best way to challenge themselves.

The Movements

Aaron Swenson Throwing a Jab

Before we start throwing punches, let’s go over the kickboxing movements you’ll use in this cardio workout:


  • Punch straight out with your lead hand, protecting your face with your rear hand


  • Punch straight out with your rear hand, protecting your face with your lead hand

Lead Hook

  • Hook your lead arm around to hit the bag on the side, keeping your elbow level with your shoulder and your fist level like you’re holding a cup of coffee

Rear Kick

  • Step your lead foot out at a 45-degree angle

  • Bring your lead rear arm across your body in a choking motion

  • Rip your arm back as you kick the bag with your rear leg, making sure your shin connects with the bag (not your foot)

Tip: If you are shadowboxing, kick an imaginary bag and spin 360 degrees, maintaining your balance.

Switch Kick

  • From your boxing stance, hop and switch your feet

  • Step your new lead foot forward at a 45-degree angle

  • Choke and rip with your now rear arm as you kick with your now rear leg.

  • Return to your original stance

Jump Rope

  • Hold a jump rope in your hands at hip level and swing the jump rope, jumping as the rope hits the ground beneath your feet

Scissor Kicks

  • Lie on your back with your hands under your glutes or lower back for support

  • Point your toes, extend your legs, and use your whole core to lift both legs up straight at a 45-degree angle

  • Lower your right leg back towards the floor, pausing a few inches above the ground

  • Raise your right leg back up as you lower your left leg in a ‘scissor’ motion and repeat

Side Bend

  • Standing hip-width apart, reach your left arm straight overhead

  • Bend your torso to the right in a reaching motion, keeping your upper body facing straight ahead

  • Hold and switch sides

Knee-To-Chest Stretch

  • Lie on your back with your legs extended and pull one of your knees into your chest while keeping your opposite leg straight out and your lower back pressed to the floor

  • Hold for and switch sides

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

  • Hold this pose for as long as you’d like

The Workout

Aaron Swenson Kickboxing

This full-body cardio kickboxing workout is AMRAP style, which stands for As Many Rounds As Possible.

For each round, set your timer for three (3) minutes, and execute the kickboxing combination ten times, followed by the bodyweight exercise listed below. Then, repeat the kickboxing combination ten more times, followed by the indicated number of reps of the bodyweight exercise again, completing the entire routine as many times as possible in the full three (3) minutes, focusing on technique over speed and power.

Warm-Up (3 minutes)

Jump Rope / (No Equipment: High Knees) (1 minute)

Sit-Ups (30 seconds)

Jump Rope/High Knees (1 minute)

Sit-Ups (30 seconds)

Round 1 (3 minutes)

Jab - Cross | 1 - 2 Combo (10 reps)

Push-Ups (10 reps)

Rest (30 seconds)

Round 2 (3 minutes)

Jab - Cross - Lead Hook | 1 - 2 - 3 Combo (10 reps)

Jumping Jacks (10 reps)

Rest (30 seconds)

Round 3 (3 minutes)

Lead Body Hook - Rear Body Hook - Lead Head Hook - Rear Head Hook Combo (10 reps)

Mountain Climbers (10 reps)

Rest (30 seconds)

Round 4 (3 minutes)

Jab - Cross - Lead Hook - Rear Kick | 1 - 2 - 3 - RK Combo (10 reps)

Jump Lunges (10 reps)

Rest (30 seconds)

Round 5 (3 minutes)

Jab - Cross - Lead Hook - Cross - Switch Kick | 1 - 2 - 3 - 2 - SK Combo (10 reps)

Burpees (5 reps)

Cool Down

Side Bend (30 seconds each side)

Knee-To-Chest Stretch (30 seconds each side)

Child’s Pose (1 minute)

Grab some water, wipe off the sweat, and check this workout off your to-do list! For a high-intensity workout that will improve your kickboxing technique and your cardio, incorporate this routine into your boxing training or other fitness training 2-3 times per week.

Kick It Up a Notch

Want more kickboxing workouts? Check out the FightCamp Blog for beginner, intermediate, and advanced cardio and boxing routines, or follow our YouTube Channel for workouts led by our FightCamp trainers.

Emma Comery

Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.

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