Kickboxing is one of the best ways to get fit and feel strong. It works your whole body and makes you feel powerful. Many women love kickboxing because it burns a lot of calories and helps build muscle. You also get to punch and kick, which feels great after a long day.
This workout is not just about getting in shape. It also teaches you how to protect yourself. You will learn real moves that can help you feel safer. Plus, kickboxing is fun and exciting. It never gets boring like some other workouts.
Today, we will show you 9 full body kickboxing workouts that are perfect for women. These workouts will help you get stronger, burn fat, and feel amazing. You can do most of them at home with no special equipment.
1. Basic Jab-Cross Combo Workout
The jab-cross combo is the foundation of kickboxing. This workout focuses on your upper body and core. You will throw punches in a rhythm that gets your heart pumping fast.
Start by standing with your feet apart. Put your left foot forward if you are right-handed. Keep your hands up near your face. Throw a quick jab with your left hand, then follow with a strong cross punch using your right hand. Do this for 30 seconds, then rest for 10 seconds.
This simple combo works your shoulders, arms, and core muscles. It also improves your coordination. When you get good at this, you can add more speed. The faster you go, the more calories you burn. This workout is great for beginners who want to learn the basics.
2. High-Intensity Knee Strike Routine
Knee strikes are powerful moves that work your legs and core. This workout will make your heart beat fast and burn lots of calories. You will feel strong and confident after doing this routine.
Stand with your feet together. Bring one knee up as high as you can toward your chest. At the same time, pull your arms down like you are grabbing someone. Switch knees quickly. Do this for 45 seconds, then rest for 15 seconds.
Knee strikes work your leg muscles, especially your thighs and glutes. They also strengthen your core and improve your balance. This move is great for women who want to tone their legs and burn belly fat. You can do this workout anywhere in your home.
3. Roundhouse Kick Fat Burner
Roundhouse kicks are fun and work many muscles at once. This workout targets your legs, core, and helps with flexibility. You will feel like a martial arts expert when you master this move.
Stand with your feet apart. Lift your right leg and swing it around in a circular motion. Try to kick at hip level. Bring your leg back down slowly. Switch to your left leg. Do 20 kicks with each leg, then rest for 30 seconds.
This exercise works your outer thighs, glutes, and core muscles. It also improves your balance and flexibility. The roundhouse kick burns many calories because it uses large muscle groups. Practice this move slowly at first, then add more speed as you get better.
4. Shadow Boxing Cardio Blast
Shadow boxing is when you throw punches at the air. This workout combines different punches and moves. It gives you a great cardio workout and helps you practice your form. You can do this workout while watching TV or listening to music.
Mix jabs, crosses, hooks, and uppercuts. Move around as you punch. Step forward, backward, and side to side. Keep your hands up and stay light on your feet. Do this for 3 minutes, then rest for 1 minute.
Shadow boxing works your whole body. Your arms get stronger from throwing punches. Your legs work from moving around. Your core stays tight to keep you balanced. This workout is perfect for days when you want to exercise but do not have much space.
5. Front Kick Power Workout
Front kicks are strong moves that work your legs and core. This workout helps you build power in your legs. You will also improve your balance and coordination. Front kicks are easy to learn and very effective.
Stand with your feet together. Lift your right knee up to your chest. Then push your foot forward like you are kicking a door. Pull your leg back and put it down. Do the same with your left leg. Do 15 kicks with each leg, then rest.
Front kicks work your quadriceps, glutes, and core muscles. They also stretch your hip flexors. This move is great for women who sit at a desk all day. It helps open up tight hips and strengthens your legs at the same time.
6. Hook Punch Core Crusher
Hook punches work your core muscles more than any other punch. This workout focuses on your waist and sides. You will feel your abs working hard during this routine. Hook punches also work your shoulders and arms.
Stand with your feet apart. Keep your elbows bent at 90 degrees. Throw a hook punch by rotating your body and swinging your arm in a curved motion. Switch between left and right hooks. Do this for 40 seconds, then rest for 20 seconds.
Hook punches target your obliques, which are the muscles on the sides of your waist. They also work your shoulders and back muscles. This workout is perfect for women who want to get a smaller waist and stronger core. The twisting motion burns calories and tones your midsection.
7. Kickboxing Squat Combo
This workout combines kickboxing moves with squats. You get the power of kicks and the strength training of squats. This routine works your whole lower body and gets your heart pumping. It is one of the best workouts for burning calories and building muscle.
Do a squat by sitting back like you are sitting in a chair. When you stand up, throw a front kick. Do another squat, then throw a roundhouse kick. Keep switching between different kicks. Do this for 60 seconds, then rest for 30 seconds.
This combo works your glutes, thighs, and calves from the squats. The kicks work your hip flexors and core. Together, they create a powerful workout that burns fat and builds lean muscle. This routine is great for women who want to tone their legs and butt.
8. Speed Bag Simulation
Even without a speed bag, you can get the same workout. This routine improves your hand speed and coordination. It also works your shoulders and arms. The fast movements get your heart rate up quickly.
Stand with your feet apart. Make small circles with your hands at shoulder height. Keep your elbows slightly bent. Move your hands as fast as you can while keeping the circles small and controlled. Do this for 30 seconds, then rest for 10 seconds.
This workout targets your shoulders, arms, and upper back. It also improves your hand-eye coordination. The constant movement burns calories and strengthens your upper body. This is a great workout for women who want toned arms and shoulders.
9. Full Body Kickboxing Circuit
This final workout combines all the moves you learned. It is a complete circuit that works every muscle in your body. You will do each exercise for a short time, then move to the next one. This keeps your heart rate up and burns the most calories.
Do jabs for 30 seconds, then knee strikes for 30 seconds. Follow with roundhouse kicks, front kicks, and hook punches. Each exercise is 30 seconds with 10 seconds rest between. Complete the whole circuit 3 times.
This circuit workout gives you the benefits of strength training and cardio. You work your arms, legs, and core all in one session. It burns many calories and keeps burning them even after you finish. This workout is perfect for busy women who want maximum results in minimum time.
Conclusion
Kickboxing is an amazing workout for women who want to get fit and feel strong. These 9 workouts give you everything you need to start your kickboxing journey. You can do them at home with no equipment. They work your whole body and burn lots of calories.
The best thing about kickboxing is how it makes you feel. You will feel powerful and confident after each workout. Your stress will go away as you punch and kick. Your body will get stronger and more toned. You will also learn moves that can help you protect yourself.
Start with the basic moves and work your way up to the full circuit. Do not worry if you are not perfect at first. Every woman starts somewhere. The important thing is to keep trying and have fun. Soon, you will feel like a kickboxing champion.
So put on your workout clothes and give these kickboxing workouts a try. Your body and mind will thank you for it. You deserve to feel strong, confident, and amazing every single day.
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