Metabolic Conditioning Workout For Kickboxers

Metabolic Conditioning Workout For Kickboxers

FIRE UP your metabolism with the combined benefits of cardio and strength training in this metabolic conditioning workout for kickboxers.

Published: January 17, 2022

Topics: Strength & Conditioning, Training

Author: Mollie McGurk

Metabolic conditioning challenges your body with intense cardio and strength training in one workout. The combination of the two ramps up your body’s total calorie burn long after you’ve wiped the sweat from your forehead.

Many kickboxing and boxing training drills follow the philosophy of metabolic conditioning, which is one of the reasons why fighters are in such great shape. Boxing and kickboxing training, in tandem with the balanced nutrition of a boxer’s diet, will help you build muscle, increase stamina, and achieve a leaner physique - the end goals of any metabolic conditioning routine.

Here we’ll look at what a metabolic workout is and how boxing and kickboxing drills incorporate this type of training. Then we’ll try an intense 10-minute circuit that will take you through some kickboxing combinations as well as bodyweight exercises. Try this metabolic kickboxing workout at-home, anytime, no equipment needed.

What is a metabolic workout?

Sometimes called “metcon” for short, metabolic conditioning is designed to increase your resting metabolic rate. A calorie-scorching metabolic workout combines:

High Intensity Interval Training

High Intensity Interval Training, or HIIT, uses short bursts of maximum effort to accelerate your heart rate, increase oxygen levels in the blood, and ignite your metabolism by burning stored carbohydrates for fuel.

Metabolic Resistance Training

Metabolic Resistance Training, or MRT, uses compound movements instead of muscle isolation to give you a full-body strength building workout.

How often should you do metabolic training?

Metabolic training is intense, so your body needs more time to recover between workouts. Plan on introducing metabolic workouts twice a week, then work your way up as you feel your recovery time gets shorter. Don’t forget that many of the drills you are already doing for your boxing or kickboxing training are considered metabolic conditioning.

Now, it’s time to try out a metabolic conditioning workout!

10-Minute Metabolic Kickboxing Workout

This metabolic kickboxing workout consists of four (4) two-minute rounds for a short but intense 10 minute workout. If you are up for it, you can cycle through all four rounds twice for a longer burn!

Warm-Up (1 minute)

Jumping Jacks (30 seconds)

Arm Circles (30 seconds)

Round 1

Jab - Cross - Front Kick | 1 - 2 - FK (30 seconds)

  • Start with a rapid jab - cross (1 - 2) punch combo

  • Follow with a powerful lead kick to push your opponent backward

  • Continue for 30 seconds

Reverse Lunge with Knee Lift (30 seconds)

  • Stand straight with your arms by your sides*

  • Bend your left leg while bringing your right leg behind you in a lunge position

  • Lower your right knee as close to the floor as possible without making contact

  • As you return to a standing position, bring your right knee up towards your chest before switching sides

  • Repeat with the left leg

  • Continue alternating lunges for 30 seconds

* For an added challenge, hold a kettlebell with both hands in front of your chest or hold a dumbbell in each hand by your sides.


Rest (30 seconds)

Round 2

Lead Hook – Rear Hook – Rear Kick | 3 - 4 - RK (30 seconds)

  • Start with a lead hook - rear hook (3 - 4) combo

  • Add a strong rear kick to knock your dazed opponent off their feet

  • Continue for 30 seconds

Burpees with Push-Up (30 seconds)

  • From a standing position, bend at the hip and place your palms on the floor

  • Jump your back feet out behind you into a plank position

  • Do one push-up

  • Jump both feet forwards towards your hands*

  • Return to a standing position

  • Continue for 30 seconds

* For an added challenge, from this position, explode upwards with a jump back to standing.


Rest (30 seconds)

Round 3

Straight Punches – Lead Knee – Front Kick (30 seconds)

  • Start with four rapid fire straight punches

  • Drive your lead knee into your opponent’s torso

  • Push them off balance with a powerful front kick

  • Continue for 30 seconds

Tricep Dips (30 seconds)

  • Stand facing away from a sturdy surface, such as a low table or chair

  • Carefully put your arms behind you and place the heel of your palm on the edge to support your upper body

  • Extend your legs out in front of you so only your heels touch the floor, keeping your hips elevated

  • Bend at the elbows to lower your body down as far as you can go

  • Straighten your arms to slowly lift your body back up

  • Continue for 30 seconds

* For an added challenge, alternate lifting one leg on each dip.


Rest (30 seconds)

Round 4

Jab – Lead Kick – Cross – Rear Hook – Rear Kick | 1 - LK - 2 - 4 - RK (30 seconds)

Finish off this final round with one of FightCamp Trainer Aaron Swenson’s Combos of the Week!

  • Throw a jab punch to the face

  • Follow with a lead kick

  • Strike a rapid cross - rear hook (2 - 4) combo

  • Finish them off by putting all your weight behind a rear kick

  • Continue for 30 seconds

* Challenge your balance by adding some spin to your final rear kick!

Knees to Elbows (30 seconds)

  • Start in a high plank position

  • Bring your left knee forward to touch your right elbow

  • Hold for 2-3 seconds

  • Return to plank position

  • Repeat with the right knee

  • Continue alternating for 30 seconds


Rest (30 seconds)

Cool Down (1 minute)

Shoulder Stretch (30 seconds)

  • Bring your outstretched right arm across your chest

  • Pull it close with your left arm, feeling the stretch in your right shoulder

  • Hold for 15 seconds

  • Switch to your left arm and hold for another 15 seconds

Standing Hamstring Stretch (15 seconds)

  • Stand with your feet hip-width apart

  • Bend over at the hip and wrap your arms around the backs of your calves

    • If this isn’t accessible to you, simply allow your body to hang and relax with your arms stretched down toward your toes

  • Let your head and neck relax as you hug your legs and feel the stretch throughout your hamstrings, glutes, and back

  • Hold for 15 seconds

Cobra Stretch (15 seconds)

  • 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 for 15 seconds

  • Slowly release down to the mat

Metabolic workouts are designed to be intense, so adding some yoga poses for boxers to your cool down routine is great for releasing any remaining tension throughout your body. Be sure to nourish your body with plenty of lean protein to help your muscles repair and rebuild even stronger. Remember, a critical component to boosting your body’s metabolism is feeding it the right fuel!

For more boxing and kickboxing drills, strength training, and tips, download the FightCamp App and enjoy our library of free workouts. If you’re ready to really crush your fitness goals, get support from a team of professional fighters through the FightCamp at-home boxing program.

Mollie McGurk

Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.

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