Kickboxing Workouts – 500 Calories

kickboxing workouts

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Written by – It’s always a good idea to change up your workout routines, both for continued progression and to prevent getting bored. If you’re looking for a fast, fun workout with a large calorie burn you should give kickboxing workouts a try. You don’t need any equipment, and only need enough room to kick and punch without hitting anything.

Tips For Kickboxing Workouts


Unless you’re in a gym hitting a heavy bag, kickboxing workouts are considered a non-contact exercise but that doesn’t mean you can’t hurt your joints. To prevent joint injuries try not to completely lock out on punches and kicks. If your arm is fully extended, and it feels like you’re banging your elbow open, shorten your punches.

You’ll need to be conscious of your joints the first few workouts, but it’ll become second nature after a few sessions.

Use Your Core

If you aren’t feeling it in your core the day after a kickboxing workout you probably weren’t using enough torque. Punching and kicking is best viewed as a whole body movement that transfers energy from your toes on the floor to your extended limb. The power is in the hips, as they say. If you’re stiff and only punching from the shoulder, you’re robbing yourself of core gains.

Don’t Forget To Breathe

The grunts and “Kiai” you hear during a Karate punch and kick isn’t just for show. It’s an exhale technique used to tighten the core and help with the transfer of power through your body. You don’t need to get into hardcore grunting and screaming but you do want to breathe out as you punch and breathe in as you retract your limb.

Kickboxing Workout List

Workout #1

Workout #2


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