Kickboxing is the queen of the crop when it comes to modern day workouts. Combining cardio and strength training and based in martial arts moves, it’s a non-stop, full body workout that will transform your entire body. Adding regular kickboxing sessions to your exercise routine will not only help you burn calories and tone up, it will also boost your mood, energy, and confidence. If you’re a newbie, it’s important to ease into kickboxing gradually in order to learn how to properly do the moves. We’ve rounded up a variation of kickboxing workouts for women, from beginner to advanced and everything in between. Get ready to sweat!
What Is Kickboxing?
Kickboxing is a full body martial arts workout that engages various muscle groups and helps with both fat burning and muscle toning. It incorporates moves from other martial arts like karate, tae kwon do, kung fu, and boxing, and has been shown to improve your fitness, power, flexibility, and agility. Kickboxing combines cardio and strength training, boosts energy, and burns fat, plus has incredible mental health benefits. It’s no wonder it’s considered one of the best workouts out there. While kickboxing may seem intimidating, once you try it, you’ll immediately be hooked. It’s so much fun and also gives you some basic self defence skills and confidence. Knowing how to properly kick, jab, cross, and uppercut is great to have in your back pocket.
What Are the Benefits of Kickboxing?
- Involves both aerobic and anaerobic exercise
- Increases endorphins and boosts mood
- Improves cardiovascular health
- Boosts energy
- Improves balance and coordination
- Burns calories and can help you lose weight
- Helps with sleep quality and duration
- Improves your strength
- Tones your entire body – full body workout
- Teaches you basic self defence skills
- Relieves stress
- Builds better coordination
- Boosts confidence
7 Kickboxing Essentials to Invest In
- Light hand weights
- Light wrist weights
- Boxing hand wraps
- Dumbbells (weight of your choice, but keep it relatively light)
- Exercise mat
- Workout towel
- Water bottle
7 Full Body Kickboxing Workouts for Women
1. Cardio Kickboxing, Fat Burning Low Impact Workout | growwithjo
If you’re new to kickboxing, this is the perfect workout to start with! It’s a low impact cardio kickboxing workout that incorporates basic moves, but is still challenging. You’ll sweat, burn calories, and build strength! She recommends doing a full body cool down after the workout to increase the effectiveness of the workout and your recovery time. Also make sure to stay hydrated, especially if you sweat a lot!
2. 40-Minute Full-Body Boxing and Kickboxing Workout | POPSUGAR Fitness
This is an amazing 40-minute full body workout that combines boxing, kickboxing, and full body conditioning exercises. You’ll learn basic moves like the bob and weave, upper cuts, and hooks, and also do cardio exercises like knee tuck burpees and crescent kicks. It’s fast paced but she explains all the exercises, and also gives modifications. You’re in for a major sweat with this one!
3. Cardio Kickboxing Workout | Get Ready to Sweat! | Heather Robertson
This workout is loaded with kickboxing-inspired exercises that will get your heart rate up and body toned and strong! You’ll start with a warm up and move on to exercises like boxer jacks, jabs and sidekicks, shadow boxes, and speed bags. The workout includes two cardio kickboxing circuits with 30 seconds of work and 10 seconds of rest. She uses light hand weights, but they’re totally optional.
4. 30 Min Kickboxing Cardio Workout | + Light Weight for Toned Arms | Full Body HIIT | Super Sweaty | fitness__kaykay
Get ready to burn calories, get your heart pumping, and your body moving with this kickboxing cardio workout. It’s a super sweaty cardio meets HIIT session that involves your total body while incorporating kickboxing-style moves. She uses dumbbells for this workout, but you can do it without any equipment. After the warmup, she brings you through moves like boxing sidekicks, jab, punch, and hooks, double roll punches, and low kick blocks.
5. 35-Minute Full Body Kickboxing Workout with Christa DiPaolo | POPSUGARFitness
This kickboxing workout features 35-minutes of non-stop, full body movement. It’s fast paced so if you’re new to kickboxing, you may want to start with one of the other workouts first and work up to this one! She takes you through five rounds of her signature combos, plus a cool down at the end. You’ll do moves like hooks, crosses, and jabs, and you’ll break a sweat the whole time. Ready to build your strength, balance, and coordination? Let’s go!
6. 30 Min High Intense Fat Burn – Cardio Kickboxing | All Standing, All Levels, No Repeat, No Equipment | Eleni Fit
If you’re looking for a workout that offers more of the basic kickboxing moves, this one will be great for you! It’s an all-standing cardio workout full of kickboxing-inspired exercises that will get your heart rate up and burn fat fast! From plié squat punches, to diagonal punches, sidekicks to cross punches, and more, this no repeat, no equipment workout will get you strong, fast.
7. 25-Minute Rumble No Equipment Cardio Boxing Workout | POPSUGAR Fitness
Get ready to box it out with Rumble, a workout that combines the science of boxing with the transformative power of strength training. This workout consists of six rounds of boxing and strength and conditioning moves lead by Rumble’s founding trainers Dani Burnell and Leila Leilani. They teach you the basics of boxing moves first, so this is a great workout if you’re new to this type of workout. It’s high energy and transformative! Get ready to rumble!
Kickboxing is one of the most fun and effective workouts out there. Give these workouts a try and head to your local kickboxing fitness classes to see what all the fuss is about!
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