Kickboxing workouts you can start today.

Kicks load the hips and hamstrings, so warm up properly: three minutes of jump rope or jogging on the spot, then leg swings front to back and side to side, hip circles and a round of easy shadow kickboxing.

6 rounds of 2 minutes, 1 minute rest

• Round 1: stance and footwork, then jab and cross.
• Round 2: front kicks (teeps), alternating legs, back to stance each time.
• Round 3: roundhouse kicks to the body, ten each side, then repeat.
• Round 4: jab, cross, rear roundhouse. Land balanced.
• Round 5: 20 seconds of fast punches, 10 seconds of knees, repeated.
• Round 6: easy technical shadow kickboxing to cool down.

6 rounds of 3 minutes, 1 minute rest

• Round 1: jab, cross and movement around the bag.
• Round 2: low kicks to the bottom of the bag, both legs.
• Round 3: 1-2 into a rear roundhouse to the body.
• Round 4: teep to make space, then a 1-2.
• Round 5: punches into a kick, then step out at an angle.
• Round 6: volume round. Keep the hands and feet working for three minutes.

More combinations in kickboxing combinations for beginners. Time your rounds with the free round timer.

• No hip turn on kicks. The power of a roundhouse comes from the hip and the pivot of the standing foot.
• Falling after kicks. Land in your stance, ready to punch or move.
• Standing still. Move between every combination.
• Skipping the warm-up. Cold hips and hamstrings are the most common source of kicking injuries.

Prop your phone up side-on, film one round and upload it to mmaGPT. The AI coach shows the one fix that matters most, the moment it happens and a drill to train it. See the kickboxing app →

Is kickboxing a good workout?

Yes. Kickboxing works the legs, hips, core, shoulders and arms together and raises your heart rate, while also training balance and coordination. The intensity depends on your pace, round length and rest.

Can I do a kickboxing workout at home?

Yes. Shadow kickboxing needs no equipment, only enough space to kick safely. A heavy bag lets you add power. The home workout below needs only a timer.

How often should I do a kickboxing workout?

Two to four sessions a week works for most people, with at least one rest day between hard sessions so your hips and legs recover.

What kicks should a beginner learn first?

Start with the front kick (teep) and the roundhouse kick to the body and legs. Learn to land each kick balanced and return to your stance before adding spinning or jumping kicks.

Can AI check my kicks?

Yes. Film a round of shadow kickboxing or bag work from the side and upload it to mmaGPT. The AI coach shows your most important fix, the moment it happens and a drill to train it.