The Best Workout for Kickboxing

Are you looking for the best workout routine to get in shape for kickboxing? You have come to the right place. This article will give you the exact tips you need to maximize your kickboxing performance. Get ready to reach your full potential!

Quick facts: Best Workout For Kickboxing

  • ✅ Kicking is the most important skill in Kickboxing and requires strength and endurance – United States Martial Arts Academy
  • ✅ Fitness-focused Kickboxing is an excellent way to burn up to 800 calories per hour – Healthline
  • ✅ Muscle activation and stability are key for kickboxers to improve technique, performance and reduce injury risk – FIT Institute
  • ✅ Kickboxing is an excellent way to improve flexibility, agility, balance, coordination and muscular strength – My Fit Station
  • ✅ The most important thing to start a kickboxing workout is to warm up the body by doing dynamic exercises – PT Link

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Warm Up

Warming up is an essential part of any workout routine and kickboxing is no exception. Warming up helps to prepare your body for the exercise and can reduce the risk of injury. It can also help to increase your range of motion, flexibility and mobility.

Let’s take a look at the best warm up exercises for kickboxing:

Dynamic stretching

Dynamic stretching involves movements of a muscle group, where the movement is actively moved through the full range of motion. This type of stretching increases flexibility and strength by engaging certain muscles and helping to lubricate joints. It’s also advantageous for athletes who are preparing to participate in physical activities, such as kickboxing.

Dynamic stretching helps warm up the body by increasing blood flow and pushing range-of-motion exercises while bringing attention to tight muscles. Examples of dynamic stretching exercises to use as a warmup for kickboxing would be:

  • Arm circles
  • Hopping side-to-side on one foot
  • High knees
  • Arm swings
  • Trunk twists
  • Lateral lunges

Warm up correctly before starting any physical activity like kickboxing by utilizing dynamic stretching techniques prior to beginning your workout.

Cardio exercises

Kickboxing is a great way to get a full body workout and increase your cardiovascular fitness. To get the most out of a kickboxing session, it’s important to start off with a warm-up.

Cardio exercises such as skipping, jogging, cycling or running are perfect for this purpose. They help to raise your heart rate, increase blood circulation and loosen up your joints and muscles so that you can perform kickboxing moves more efficiently.

Warm-up exercises should also involve dynamic stretching to help reduce the risk of injury during the workout session. This can include activities like arm circles, shoulder shrugs and torso twists to prepare your body for kickboxing movements. A good warm-up should last anywhere from five to 10 minutes so that you’re sufficiently ready for an intense training session!

Strength Training

Strength training is an important part of kickboxing. It is important to focus on strengthening your core, legs, and arms in order to support proper form and technique. Strength training will also help you increase your power and speed.

Let’s get into the details of the best strength training workout for kickboxing:


Squats are an essential component in any kickboxing workout as they engage the lower body and help with cardio endurance. To do a proper squat, begin by standing with your feet slightly wider than hip-width apart, toes pointing outwards at a 45-degree angle. Keep your chest and head up while pushing your hips back and bending your knees until they reach 90 degrees. Don’t forget to keep the weight in your heels throughout the movement and use your core strength to prevent rounding of the back. Once you reach 90 degrees, push through the feet to return to standing upright.

Squats can also be done with dumbbells or barbells for an added challenge. As your fitness level increases, you can add jump squats into your routine for even more explosive power benefits during kickboxing drills.


Lunges are an excellent strength-training exercise to incorporate into a kickboxing training program. Lunges help strengthen the muscles of the legs which are essential for endurance and strength in kickboxing. It is important to ensure good form while executing lunges to ensure safety and effectiveness.

To execute a proper lunge, begin by standing with feet shoulder-width apart and take a step forward with one foot while keeping the heel of your back foot firmly planted on the ground. Bend both knees until the front leg’s knee forms a 90-degree angle and your back knee nearly touches the ground. Push up from your lead leg, extending through your hip and knee, returning to the starting position. It is important to keep your torso upright throughout this movement as well as not allowing your knees to go past your toes when you bend them.

Lunges should be completed for 10 repetitions on each leg for 3 sets, with rest in between each set to allow for proper recovery time. Lunges can be modified by adding weights or a resistance band around your thighs or hips as well as changing up tempo or range of motion while performing them.


Push-ups are a great exercise for kickboxing training as they not only build strength in the chest and triceps but also provide functional stability to the core. Push-ups should be included as part of a comprehensive strength training program for kickboxing that includes other exercises such as squats and rows. The number of sets and reps will vary depending on the type of push-up used, but 3-4 sets of 10–15 reps is a good starting point.

The best way to progress with push-ups is by varying the distance between your hands or by trying different variations such as plyometric push-ups or one arm push-ups. Push-up form needs to be dialed in prior to increasing intensity in order to prevent injury. Using alternating hand positions (wide, medium, close) can help strengthen different parts of the chest and triceps as well as help create more muscles damage for muscle growth.

Core exercises

Core exercises are an important component of any strength training for kickboxing program since the power of punches, kicks and throws originate from the core muscles. Core exercises include movements that target the abdominal muscles and hip flexors, which help to stabilize and generate power from the upper and lower body.

Core exercises such as Russian twists and planks help to develop a strong, strong base for kickboxers to throw powerful strikes while maintaining proper form. Additionally, core exercises can increase flexibility in kickboxers by helping them develop their balance, stability and coordination throughout their entire body. By engaging more muscle fibers during exercise, core exercises help build a stronger core which translates into more powerful strikes, quicker reflexes and better overall conditioning in a kickboxer.

Kickboxing Drills

Kickboxing is an intense and dynamic sport that requires skill and technique. Doing drills is an essential part of a kickboxer’s training routine and can help them become stronger and more agile.

Let’s explore some of the best kickboxing drills that can help enhance a fighter’s performance:


Shadowboxing is one of the most effective kickboxing drills and a great way to warm-up for any kickboxing workout. It mimics the motions seen in fighting, but without actually hitting anything.

To perform shadowboxing, stand with feet shoulder-width apart and fists up near your face. Begin by throwing jabs, then crosses, uppercuts, and hooks to the imaginary opponent in front of you. You can add in footwork as well by taking small steps forward and back while throwing punches at your opponent. As you build your confidence and skill level, you can increase the speed of your punches or add jumps and movements to make it more challenging.

Shadowboxing allows you to:

  • Practice proper technique
  • Increase flexibility
  • Increase coordination

before any real contact with a bag or an opponent occurs.

Focus mitts

Focus mitts are a great tool to use when drilling in kickboxing. Focus mitts are two pads which are used to simulate punches, kicks and combinations of punches and kicks. The person working the mitts will position the focus mitts in different angles, while the other person will practice their strikes. The holder of the pads must be able to move quickly and have quick reflexes because they have to continuously switch up angles and positions for the person striking.

Focus Mitt training helps you improve timing, power, your understanding of footwork and combinations as well as increasing your cardiovascular endurance. It is a great way to test out new techniques or refine existing ones. This type of drill is a great way for both fighters aiming for competition level or those just training recreationally to build up strength, power and agility all in one session!

Heavy bag

The heavy bag is a staple for any kickboxing drills. It is designed to simulate the force and power of an opponent, and allows you to simulate strikes, kicks, and combinations that you would use in a fight.

When using a heavy bag, be sure to keep your feet moving so you can shift quickly from one side of the bag to another. You should also keep your guard up when striking the bag, as if you were in an actual fight. Proper technique is important; punches should be short and focused on the target zone of the bag rather than swinging wildly at it.

Kickboxing drills that focus on heavy bags can help improve your fitness level; as well as increase strength, speed and agility. Additionally, they are fun and a great way to let off steam!

Speed bag

The speed bag is one of the most common kickboxing drills used to improve footwork, balance, and hand-eye coordination. A speed bag is typically a small, ball-shaped bag made of leather or synthetic materials that is attached to a platform. The goal of the drill is to hit the bag with alternating punches in a rhythmic pattern. The exercise should be done quickly and accurately in order for the fighter to build their agility, timing, and reflexes.

Kickboxers will use different punch combinations while moving around the speed bag which helps increase cardiovascular endurance while also working on footwork and hand-eye coordination. Although this kickboxing drill might look easy when done correctly it requires strong mental focus and physical strength which makes it one of the best workouts for kickboxers.

Cool Down

After a strenuous kickboxing workout, it is important to perform a cool down. An effective cool down can help your body recover faster, reduce muscle soreness, and improve flexibility. It is also important to incorporate cool down into your routine so that you can gradually transition back to your everyday activities.

Let’s take a look at some of the best cool down exercises for kickboxing:

Static stretching

Static stretching is an important part of any kickboxing workout and should be done at the end of each session. Static stretching involves gently stretching a particular muscle group while holding the position for 20–30 seconds at a time. This type of stretching helps to increase flexibility, reduce post-workout muscle soreness, and prevent joint stiffness that often occur after high-intensity workouts. It also helps to cool down your body temperature, allowing your heart rate and breathing to gradually return to their resting levels.

Examples of static stretches that can be included in a cool down routine include:

  • Triceps stretch
  • Standing hip flexor stretch
  • Standing calf stretch
  • Standing quadriceps stretch
  • Seated hamstring stretch

When using static stretches for cool down make sure you do not push too hard–just enough to feel tension without pain.

Foam rolling

Foam rolling is an important tool for cooling down after a kickboxing workout. Foam rollers are cylindrical pieces of foam that are used to apply pressure to tight muscles in order to relieve tension and relax them. Rolling on the roller helps reduce discomfort and tension by increasing blood flow and helping the muscles recover faster.

Foam rolling can also increase mobility and improve flexibility, making it an excellent post-workout activity. Additionally, foam rolling is believed to aid in injury prevention since it can help reduce muscle imbalances caused by overworking certain muscles during a workout session.

It’s best to do at least 10 minutes of foam rolling right after a kickboxing session as this will help your body recover faster and better prepare you for your next session!

Breathing exercises

Breathing exercises are an important part of any kickboxing workout. When you are kickboxing, proper breathing can help to keep your body relaxed and your movements powerful. After a workout, it’s essential to properly cool down with breathing exercises. This will help to reduce any tightness in the muscles and helps to improve the circulation of oxygenated blood throughout your body.

There are several different types of breathing exercises that you can use for cooling down after kickboxing. It is important that you focus on controlled, deep breaths as much as possible during the exercise. Start by inhaling through your nose and exhaling out through your mouth for a few seconds. Then take deeper breaths and really focus on expanding the rib cage while inhaling, this should cause your abdomen to rise and fall with each breath. Continue this practice until you feel the tension in your body begin to dissipate and a sense of calm returns.

FAQs about: Best Workout For Kickboxing

Q1: What type of exercises are best for kickboxing?

A1: Exercises that are best for kickboxing include plyometric exercises, strength training, agility drills, and stretching. Plyometric exercises help build power and explosive strength, while strength training helps to build muscle and endurance. Agility drills help to improve balance and coordination, and stretching helps to prevent injuries.

Q2: What other activities should I incorporate into a kickboxing workout?

A2: A well-rounded kickboxing workout should also include cardiovascular exercises such as running or jumping rope, as well as core exercises such as planks and sit-ups. These exercises help to improve overall strength and endurance, as well as help build a stronger core.

Q3: How often should I do a kickboxing workout?

A3: It is recommended that a kickboxing workout be done at least 3 times per week. However, depending on your fitness goals, you may want to increase the frequency. As with any exercise program, it is important to listen to your body and take rest days when needed.

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