Mix things up a few times a week by putting on the mitts and incorporating some fun kickboxing to relieve some stress and burn a ton of calories at the same time!
Workout Summary
  • Main Goal
    General Fitness
  • Workout Type
    Full Body
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
  • Target Gender Female

Workout Description

Kickboxing can not only be a great way to get in shape on its own, but also a fun and exciting way of changing up your conditioning routine. Kickboxing is a fantastic way of increasing your cardio conditioning with its explosive and dynamic movements.

It’s a great stress relief, it’s fun and also a perfect way of increasing your post exercise oxygen consumption which will ensure you’re burning calories for hours after your finished your workout!

Kickboxing For Fat Loss And Muscle Gains

For extra cardio and conditioning, try the following workout 3 times a week following your workouts.

The routine is broken up into two parts: The warm-up and the workout.

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Don’t let the name fool you! The Warm-up will take about 15 minutes and will surely get your heart rate elevated. The purpose of the warm up is to get the heart rate up and to give you some time to develop your punching and kick skills before moving into the combinations. Make sure to make the movements quick and explosive!

The workout will be comprised of three combinations each done for 1 minute each with NO rest between combination for a total of 3 minutes for each “round”. Perform 3-4 rounds of the workout with breaks of 1-3 minutes between each round. Rest just enough to catch your breath but try to keep your heart rate elevated.

The Warm-Up

Using either a punching bag or a partner with proper mitts and experience, perform the following routine:

Exercise Sets Reps
To get warmed up and your heart rate going, start with 4 rounds of the following circuit with about 60-90 seconds rest in between round.
Jabs 1 20
Crosses 1 20
Jab-Cross Combo 1 20
Cross-Hook Combo 1 20
Left Leg Roundhouse 1 20
Right Leg Roundhouse 1 20
Skips 1 50-100

The Workout

Combinations Sets Time (min.)
Rest for 1-3 minutes depending on your conditioning and repeat 3-4 times.

Combo #1:

Jab/Cross/Left Leg Roundhouse

1 1

Combo #2:

Jab/Cross/Left Hook/Right Leg Roundhouse

1 1

Combo #3:

Left Leg Roundhouse/Cross/Left Hook

1 1

Form is the most important factor when kickboxing so make sure to perfect that first if need be before making your movements explosive. Once you get the hang of things, you’ll be surprised just how hard 3-4 rounds of kickboxing can be!


The Jab: The jab is meant to be a QUICK punch. When throwing the jab think of “snapping” a towel….make sure that you bring your hand back just as fast as you throw it.

Always make sure to keep your hands up by your chin. As you get tired the tendency is to drop your hands down, but resist the urge and keep those hands up!

The Cross: The cross is your power punch! The force of this punch comes from the hips.

The key points here is to rotate through your core, make sure to pivot off your back leg and give the punch all you got! Just like the jab, make sure to bring your hand back just as fast as you throw it and make sure to keep your hands up at all times!

Roundhouse Kick: Much like the cross, the power from your kicks is going to come from your hips and core. When kicking make sure NOT to just kick from the legs, but rather rotate through your entire core.

Your back foot should pivot as you finish your kick to allow your hips to fully rotate and to also assist in balance.

Safety:When using a punching bag, the goal is not to hit the bag as hard as you can! Doing so can result in wrist injuries.

Make sure to find someone qualified to show you how to properly wrap your wrist to keep them protected when hitting mitts or the bag!

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1 Comment
Posted on: Sat, 11/10/2018 - 02:02

It'd be awesome if there were youtube video recommendations to accompany the information given above.