Basic Home Kickboxing Workout
OK- It’s been a couple of years since I’ve had a gym that offers kickboxing classes near to me anymore so I thought I would start up again with the very basics. This Fitness Magazine article includes a 10 minute kickboxing workout [with pictures]. I’ve copied the entire article because it not only provides a nice workout, it illustrates how to do each move.
10-Minute Fat-Burning Routine
Practice each combination in this 10-minute fat blaster slowly at first, then increase your speed as the routine becomes more familiar. For more of a challenge, vary the height of your kicks and punches. Do it twice and you’ll burn about 170 .
| Minutes: | Combination Moves: |
| 0:00–2:00 | Jab, cross, hook, uppercut lead with left (30 seconds each) |
| 2:00–4:00 | Jab, cross, hook, uppercut lead with right (30 seconds each) |
| 4:00–5:00 | Front kick (30 seconds each, left and right) |
| 5:00–6:00 | Roundhouse kick (30 seconds each, left and right) |
| 6:00–7:00 | Side kick (30 seconds each, left and right) |
| 7:00–7:30 | Combination (left foot forward): Jab (L), uppercut (R), Front kick (L) |
| 7:30–8:00 | Combination (right foot forward): Jab (R), uppercut (L), Front kick (R) |
| 8:00–8:30 | Combination (left foot forward): Jab (L), cross (R), Roundhouse kick (L) |
| 8:30–9:00 | Combination (right foot forward): Jab (R), cross (L), Roundhouse kick (R) |
Why We Love Kickboxing
- Burns an average of 500 calories an hour (some estimates reach 810)
- Targets your arms, shoulders, abs, thighs, and butt in one workout
- It’s an amazing stress release (how often do you get to pretend you’re beating up your archenemy?)
Workout designed by Ilaria Montagnani, creator of Powerstrike kickboxing and a black belt in karate.
Fighting Stance
- Stand with feet staggered, knees slightly bent, rear heel lifted.
- Bring fists to chin, elbows near ribs, palms facing each other.
1. Jab: Imaginary Target: Nose
- Stand with right foot forward in fighting stance.
- Rotate right hip forward, extending right arm.
- Twist forearm so the fist is parallel to the floor at full extension, arm in line with shoulder.
- Recoil immediately.
Quick Tip: Jabs are fast, surprise punches, so strike as quickly as possible with control.
2. Cross: Imaginary Target: Nose
- Stand with right foot forward in fighting stance.
- Turn left foot, knee and hip to the right at the same time, followed by the left shoulder and left arm.
- Twist your forearm so your fist is horizontal at full extension; don’t lock your elbow.
- Recoil and return to fighting stance immediately.
Quick Tip: The force of the cross originates from the hips. By using your core, you’ll pack a more powerful punch.
Punch in a circular motion, thrown with the lead hand.
3. Hook: Imaginary Targets: Ear, Cheek
- Stand with left foot forward in fighting stance.
- Pivot on the ball of your left foot, turning left knee, hip, shoulder, and arm simultaneously as you punch from left to right.
- Bring left forearm parallel to floor, thumb up; keep right fist by face.
- Recoil immediately and return to fighting stance.
Quick Tip: To get the pivoting motion correct, think of putting out a cigarette under the ball of your foot.
Punch in an upward thrust with the fist pointing at the ceiling.
4. Uppercut: Imaginary Target: Chin
- Stand with your left foot forward in fighting stance.
- Drop your right hand slightly and bend both knees, then twist your hips to the left as you thrust your right fist straight up and slightly forward with knuckles facing the ceiling and palm facing body.
- Keep your left fist by your face.
- Recoil immediately and return to fighting stance.
Quick Tip: To generate more force, drive the punch from your legs up. Don’t punch up beyond the tip of your nose.
A jab with the heel of the foot; can be done with either leg.
5. Front Kick: Imaginary Targets: Knee, Groin, Chest
- Stand with left foot forward and fists by face in fighting stance, then shift your weight to right foot.
- Bring left knee up to the chest, foot flexed, heel close to the glutes (not shown).
- Keep fists up and kick straight out from the hip as if you were punching with your heel; retract immediately and return to fighting stance.
Quick Tip: Picture slamming a door open with your foot.
A circular kick (your leg moves in an arc). Montagnani recommends doing it with the front leg because it puts less stress on the opposite knee.
6. Roundhouse Kick: Imaginary Targets: Knee, Obliques, Head
- Stand with right foot forward in fighting stance.
- Bend right knee, bringing heel toward glutes, and pivot on left foot, turning hips to left (not shown).
- Strike from right to left in an arc with right foot, extending kick from knee, toes pointed.
- Retract and return to fighting stance.
Quick Tip: Imagine slapping target with your shoelaces.
This kick is the strongest, because the force comes from the glutes. Keep your foot flexed as you kick out.
7. Side Kick: Imaginary Targets: Torso, Chest
- Stand with your left foot forward in fighting stance.
- Turn hips to the right, and pivot right toes out slightly.
- Lift your left knee toward the chest, keeping your foot flexed (not shown).
- Forcefully extend the left leg out to the left side, pushing through the heel while counterbalancing by leaning your entire upper body toward the right.
- Keep hands in fists near face. Retract the kick and immediately return to fighting stance.
Quick Tip: Think of kicking through target with heel.