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Workout Wednesday: Cardio Kickboxing


Kickboxing has been around for hundreds of years and has been steadily growing in popularity among children, as well as adults. Kickboxing isn’t for the faint of heart, but the faint of heart can learn it. Kickboxing can be brutal and is taxing on the human body, as it requires a high level of cardiovascular health and endurance if you want to do well.

This cardio kickboxing workout is one of my favorites because it turns the difficulty of kickboxing into something challenging and fun as it helps you burn calories and whip you into better physical shape. The best part is that the entire workout only takes around 30 minutes.

If the idea of kickboxing scares you, don’t let it. You don’t need any actual kickboxing experiencing to participate in, or benefit from this workout. After just a few repetitions of each motion, you’ll have the kickboxing basics down. How awesome is that? Most people never think learning foundational moves can be that simple, but as a former kickboxer, I can tell you that it is.

Points to Keep in Mind Before Beginning

  • Remember to stay on the balls of your feet, and always shift your body weight from leg to leg continuously so you’re not straining specific joints or overworking one leg
  • Hyperextension is a very common (and very painful) injury that can occur when there’s too much power behind a full extension; play it safe and never fully extend when kicking or punching–your joints will thank you, and you’ll burn a higher number of calories
  • Push and pull through every single motion, and do it quickly–hard, fast movements can double your calorie burn

Always remember to complete a warm-up routine before getting into any workout; here’s one of my favorites:

  • 100 jumping jacks
  • 30 arm circles
  • 30 knee high marches

You might think this workout looks pretty basic. While the moves are “the basics” of kickboxing, the workout itself is anything but. Done correctly, quickly, and with as much force as you can manage, you’ll burn between 270 and 405 calories by the time you’re finished.



Cool Down & Recovery

The cool-down period after your workout is incredibly important. My favorite way to cool down is to pop my earbuds in my ears, turn on my favorite song, and take a short walk. A slow, leisurely walk, not a power walk. Pump your arms or don’t pump your arms. The point of this walk is to slow your heart rate and let your body return to a normal state, even while you’re still moving. A 10-minute walk can do wonders. Try it.

Your intake of protein and carbs after an intense workout is also incredibly important. From shake mixes and powders to snack bars, you’ll always find a way to help your body recharge and recover the healthy way. Some of my go-to products are below:

As with any intense workout regimen, always consult your healthcare provider before beginning.

Have a healthy workout! If you’ve tried this workout, let us know your results. Leave a comment below!

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9 Responses to Workout Wednesday: Cardio Kickboxing

  1. Jorge Gonzales @xtremeno September 5, 2014 at 8:20 am #

    Never tried KickBoxing before but I love to watch it especially Fredia Gibbs beating each and every opponent.
    Its great to see Kickboxing as workout of the week.
    I think I must try this.
    Thanks for share.

    • Kerri Krueger September 5, 2014 at 9:14 am #

      Tanks for your comment, Jorge! We hope you’ll benefit from this workout. Kickboxing, once you get into it, can be fun and very rewarding!

  2. Nick [email protected] hgh supplement reviews September 9, 2014 at 1:41 am #

    Wow !! Kick boxing my Favorite game which I love most to watch. But I was never aware of it that I can use it as a fitness exercise/workout. And it seems that KICKBOXING is very easy to try at home as a workout exercise
    Very nice and informative post about my favorite game i.e is KICKBOXING.
    Keep sharing. @KERRI KRUEGER

  3. Matt May 12, 2015 at 9:27 am #

    I have been looking into kickboxiing for some time now, I think this is the push I need! I have been training in brazlilian jujitsu for a while now but think having the two under my belt will be a good compliment…thanks for sharing!

    • Caryl Anne December 29, 2015 at 10:11 am #

      Matt, you should definitely give it a try! It utilizes all parts of the body and helps in increasing range of motion and endurance. Definitely a great addition to any regime. Good luck!

  4. James March 30, 2017 at 9:17 am #

    Excellent presentation and good workout routine. I think boxing and kickboxing are the best ways to develop endurance and to burn fat. Plus, we learn some skills to protect ourselves.

  5. Kaden May 30, 2018 at 1:58 pm #

    This looks like a great workout routine! Boxing, kickboxing, and mixed martial arts training can be some of the most intensive training that you can ever put your body through. Like mentioned about by james, its an excellent way to burn fat as well as kick up your stamina. Developing the skills to protect ourselves in case we ever needed it, is yet just another added benefit!

  6. Kickboxing Workout October 25, 2019 at 11:03 pm #

    Kickboxing includes the kicks of martial arts, bodyweight resistance exercises, plyometrics, and advanced core routines. It is a whole-body workout that is cardiovascular in nature but concentrates on the lower body and the core. The result is a program that will increase your fitness level and make you lean and tone. It is worth to try work out for all ages.

  7. Mike Colon June 2, 2021 at 11:11 am #

    Yep, Cool down period after workout is incredibly important!! Thanks!

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