Bodyweight Workout For Kickboxing: Unleash Inner Warriors

Blog / Mar 20,2024

Kickboxing offers a dynamic full-body workout that can be done conveniently at home, while traveling, or in any available space. It effectively reduces stress and enhances body awareness after just one session. Let Aaron guide you through a 15-minute bodyweight routine, demonstrating the cathartic and accessible nature of kickboxing without the need for equipment. Remember to maintain steady breathing by inhaling through your nose and exhaling through your mouth throughout the three rounds.

Start With a Warm-Up for 2 Minutes

Lateral Jumps (30 seconds)

  • Jump side-to-side on the balls of your feet.
  • Lift your knees as high as possible.
  • Maintain steady breathing.
  • Continue for 30 seconds.

High Plank to Downward Dog (30 seconds)

  • Begin in a high plank position with hands beneath the shoulders.
  • Shift back into a downward dog, pressing heels down for a calf stretch.
  • Return to high plank.
  • Alternate between poses for 30 seconds.

Runners Lunge (30 seconds)

  • From high plank, bring left leg forward into a lunge.
  • Perform two pulses, then switch legs.
  • Alternate at your own pace for 30 seconds.

Elbow Plank (30 seconds)

  • Transition from high plank to elbows beneath shoulders.
  • Engage core, keeping back flat.
  • Hold for 30 seconds, focusing on breathing.

Rest (1 minute)

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Initiate Round 1 for 3 Minutes

Jab - Cross + Boxers Bounce (30 seconds)

  • Assume stance and execute jab-cross punches with full extension.
  • Maintain tight elbows for power.
  • Perform a boxers bounce, lightly shifting weight side-to-side.
  • Stay relaxed and loose.
  • Keep chin tucked and fists raised.

Squats (30 seconds)

  • Stand with feet shoulder-width apart, toes slightly out.
  • Squat down, pushing hips back.
  • Continue for 30 seconds.

For added challenge: Hold dumbbells or a medicine ball, or perform squat jumps.

Jab - Cross + Boxers Bounce (30 seconds)

  • Repeat jab-cross combo for active recovery.
  • Stay relaxed and lower heart rate.

Squats (30 seconds)

  • Perform squat jumps for intensity.
  • Jump up explosively, then return to squat.
  • Continue for 30 seconds.

Jab - Cross + Boxers Bounce (30 seconds)

  • Repeat jab-cross combo, focusing on form and breath.

Jab - Cross Coast + Squat (30 seconds)

  • Perform nonstop jab-cross coast combo.
  • Follow with a squat.
  • Continue alternating for 30 seconds.

Rest (1 minute)

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Continue with Round 2 for 3 Minutes

Jab - Cross - Hook - Rear Knee (30 seconds)

  • Execute the following sequence for 30 seconds:
    • Jab: Extend lead arm with weight shifted back.
    • Cross: Shift weight forward, extending rear arm.
    • Hook: Shift weight back, delivering hook with lead arm.
    • Rear Knee: Lean back, swing rear arm for balance, lift rear leg, aiming knee upward.
  • Maintain compactness, chin tucked, hands up, elbows in.

Fast Feet + Tuck Jump (30 seconds)

  • Run in place with fast hands and feet.
  • Jump up, bringing knees to chest.
  • Land softly.
  • Continue for 30 seconds.

Jab - Cross - Hook - Rear Knee (30 seconds)

  • Repeat the previous combination for 30 seconds.
  • Stay relaxed, find your rhythm.

Fast Feet + Tuck Jump (30 seconds)

  • Return to fast feet and tuck jump for 30 seconds.
  • Challenge yourself with multiple tuck jumps.

Jab - Cross - Hook - Rear Knee (30 seconds)

  • Repeat the combination, maintaining composure and confidence.
  • Remember Aarons advice: Stand tall, breathe, and stay composed.

Jab - Cross Coast + Tuck Jump (30 seconds)

  • Assume stance and perform nonstop jab-cross punches.
  • Follow with tuck jumps.
  • Repeat for 30 seconds.

Rest (1 minute)

Round 3 is The Championship Round for 3 Minutes

Jab - Cross - Hook - Rear Knee - Front Kick (30 seconds)

  • Add a front kick to the Round 2 combination.
  • Lead leg front kick:
    • Strike with the ball of the foot to maintain distance.

Burpees (30 seconds)

  • Begin standing, drop into push-up position.
  • Lower into push-up, then push back up and hop to feet.
  • Jump into the air with arms raised.
  • Continue for 30 seconds.

Jab - Cross - Hook - Rear Knee - Front Kick (30 seconds)

  • Persevere through discomfort, maintaining good form.

Burpees (30 seconds)

  • Keep pushing with big jumps.
  • Remember your goals and motivation.

Jab - Cross - Hook - Rear Knee - Front Kick (30 seconds)

  • Maintain form with just 1 minute left.

Jab - Cross Coast + Burpee (30 seconds)

  • Perform jab-cross coast, then drop into burpee.
  • Repeat for 30 seconds.

Finally, Cool Down for 2 Minutes

  • Interlace your hands behind your head and inhale deeply to expand your lungs, then exhale slowly. You've completed a challenging workout, but you conquered it!

Middle Splits (30 seconds)

  • Stand with feet wide apart and toes pointing forward.
  • Lean forward from the waist, reaching palms towards the floor.
  • Hold for 30 seconds, then slowly return to standing.

Lower Back Stretch (30 seconds)

  • Sit with legs extended in front.
  • Cross right leg over left, placing right foot outside left knee.
  • Twist torso to the right, placing left arm outside right knee.
  • Hold for 15 seconds, then repeat on the other side.

Cobra Stretch

  • Lie on stomach with legs extended, pressing tops of feet into the floor.
  • Place hands by lower ribs, wrists aligned under elbows.
  • Lift chest, rolling shoulders down and back, while keeping elbows hugged in.
  • Hold, then slowly release down.

Childs Pose

  • Kneel with big toes together and knees apart.
  • Fold forward from hips, resting forehead on the floor.
  • Arms can be by sides or extended forward with palms down.
  • Relax hips toward heels, breathing deeply with eyes closed.

Downward Facing Dog

  • Start on hands and knees, then tuck toes and lift hips.
  • Feet hip-width apart, toes facing forward.
  • Press heels down and straighten legs, engaging quadriceps.
  • Lift sits bones toward the sky, lengthening back and sides.
  • Hands shoulder-width apart, fingers spread wide.
  • Press through thumb and index finger bases, lifting away from the mat.
  • Hold for 30 seconds, breathing deeply and maintaining form.

Remember, warming up and cooling down is crucial for any exercise routine. Take extra time for stretching if needed. Well done!


Incorporating a bodyweight workout into your kickboxing training routine offers a myriad of benefits, from enhancing cardiovascular health to improving strength and flexibility. Whether you're a beginner or a seasoned kickboxer, this regimen provides a versatile and accessible way to train, whether you're at home, traveling, or in a busy gym. By following the dynamic exercises outlined in this routine, you'll not only hone your kickboxing skills but also sculpt your physique and boost your overall well-being. Remember, consistency is key, so make sure to incorporate these exercises regularly into your fitness regimen. With dedication and perseverance, you'll soon experience the empowering effects of kickboxing on both your body and mind. So, lace up those imaginary gloves, find your fighting spirit, and let's kick it into high gear!