Best Cardio Kickboxing Exercises
Get ready to punch, kick, and sweat your way through this boxing-inspired workout that will challenge your entire body, build strength, and boost endurance. This session is packed with dynamic movements that target all major muscle groups—legs, core, shoulders, arms, and glutes—for a full-body burn.
Each move includes two intensity levels:
Level 1: For those who prefer a more moderate pace or are just learning the movements (lighter weights or bodyweight options available).
Level 2: For those ready to bring the heat with higher intensity, heavier weights, and advanced variations.
We’ve carefully selected boxing combos like jabs, crosses, and hooks, combined with functional exercises like squats, lunges, and kicks. With clear demos, safety tips, and modifications, you’ll avoid injury and get the most out of every punch and kick. We recommend timed rounds with short rest periods to keep your heart rate up and muscles engaged. As a suggestion for a 15-minute boxfit routine, perform each of our movements for 45 seconds and give yourself a 15-second rest before moving on. For a 30-minute box fit routine, repeat each movement twice before moving to the next!
Warm up, pick your level, and let’s dive into this high-energy boxing workout!
We also offer this workout in person at our studio—book your first class for free!
Jab + Jab + Cross (Right & Left)
*One arm at a time
Safety precaution
Keep knees slightly bent, fully extend your arms, and keep them up in a protective stance
Main muscle groups worked
Shoulders, arms, chest, back, quads, glutes
Level 1 & 2 (Level 2 can do this exercise holding weights)
Starting Position:
Begin in your boxing stance with your feet shoulder-width apart at the back of your mat
Right foot forward and hands in a protective stance
Jab + Jab:
With your right hand, extend your arm forward and punch in front of you
Hop forward as you push your jab
Bring your hand back to a protective stance
Cross:
Without picking up your foot, take your left hand and extend your arm while punching across your body, pivot on your back foot
Bring your hand back to a protective stance.
Stepping back:
After repeating your jab + jab + cross routine 2-3 times, squat to get back into your original position on your mat
Reposition yourself into a boxing stance before beginning the move again.
*Repeat with the opposite side
2. Jab + Cross + Hook (Right & Left)
*One arm at a time
Safety precaution
Keep knees slightly bent, fully extend your arms, and keep them up in a protective stance
Main muscle groups worked
Shoulders, arms, chest, back, quads, glutes
Level 1 & 2 (Level 2 can do this exercise holding weights)
Starting position:
Begin in your boxing stance - hands up at your face
feet staggered with right foot forward and shoulder width apart
Combo:
Jab - with your right hand extend your arm forward and bring it back to a protective stance + hop forward on the jab
Cross - With your left hand, extend your arm across your body and bring it back to a protective stance
Hook - With your right hand, create a half circle with your arm while punching towards the middle of your body
Pendulum walk back x4
After repeating your jab + cross + hook routine 2-3 times, pendulum walk to get back into your original position on your mat
Reposition yourself into a boxing stance before beginning the move again.
*Repeat with the opposite side
3. Uppercut with Pendulum Squat
Safety precaution
Don’t let your knees cave in, keep your chest up, and keep them up in a protective stance
Main muscle groups worked
Shoulders, arms, chest, back, quads, glutes
Level 1 & 2 (Level 2 can do this exercise holding weights)
Starting Position:
Legs are wide to the edges of your yoga mat, standing in a squat position
Hands are in a protective stance, by your face
Uppercut:
From the protective stance, bring one fist down and in a circular motion swing your fist upward in front of your face
Alternate hands in a continuous uppercut motion
4. Punch Bag with High Knees
Safety precaution
Keep your core engaged to avoid overarching your back. Land lightly on your feet, and always keep your arms in front of your face to prevent strain on your shoulders.
Main muscle groups worked
Core, shoulders, chest, quads, calves
Level 1 (Marching)
Starting Position:
Hands raised in front of your face (not above your head)
Feet shoulder-width apart
Pretend there is a small boxing bag in front of you
Punching bag motion:
Make small circles with your fists continuously, imagine hitting a punching bag.
Keep your hands in front of your face
Marching motion:
Lift your knee towards your chest as high as possible, alternating your legs
Using a slow march
Level 2 (High Knees)
Starting Position:
Hands raised in front of your face (not above your head)
Feet shoulder width apart
Pretend there is a small boxing bag in front of you
Punching bag motion:
Make small circles with your fists continuously, imagine hitting a punching bag.
Keep your hands in front of your face
High Knee motion:
Lift your knee towards your chest as high as possible, alternating your legs
Using a running motion, alternate legs and raise knees as high as possible
5. Pendulum Squat + Cross (Right & Left)
Safety precaution
Don’t let your knees cave in, fully extend your arms, and sway side to side to keep your motion
Main muscle groups worked
Shoulders, arms, chest, back, quads, glutes
Level 1 & 2 (Level 2 can do this exercise holding weights)
Starting Position:
Legs are wide to the edges of your yoga mat, standing in a squat position
Hands are in a protective stance, by your face
Pendulum + Cross:
From the squat position, lean weight on the right foot (feet stay wide)
As you stand, cross with your left arm by extending your arm and bringing it back to a protective stance
Come back to a squat position
*Repeat on the left side going right and left
6. Front Kicks and Hop Back
Safety precaution
Fully extend your leg, don’t round your shoulders, keep your chest up
Main muscle groups worked
Shoulders, arms, chest, back, quads, glutes
Level 1 & 2 (Level 2 can do this exercise holding weights)
Starting Position:
Begin with your feet staggered - right leg back, left leg forward
Hands are above your head together
Front kick x 4:
Drive your knee up and extend your foot out in front of you in a kicking motion
Complete 4 kicks/steps forward (right, left, right, left)
After the 4th kick, have your feet at shoulder width apart
Bunny hops backwards 4 times
7. Body Head Hook (Right & Left)
*One arm at a time
Safety precaution
Keep knees slightly bent, fully extend your arms, and keep them up in a protective stance
Main muscle groups worked
Shoulders, arms, chest, back, quads, glutes
Level 1 (without weight) & 2 (with weight)
Starting Position:
Begin in your boxing stance with your feet shoulder-width apart at the back of your mat
Right foot forward and hands in a protective stance
Body + Head Hooks:
Come down into a low stance, knees are bent
With your right hand, create a half circle with your arm while punching toward the middle of your body
Bring your hand back to a protective stance, and bring your body upright (keep your knees slightly bent)
With your right hand, create a half circle with your arm while punching towards the of your face
Bring your hand back to a protective stance, and bring your body down
Repeat the hooks in this continuous motion
*Repeat using the other arm
8. Knee to Head (Right & Left)
*One leg at a time
Safety precaution
Fully extend your leg, don’t round your shoulders, keep your chest up
Main muscle groups worked
Hips, quads, glutes
Level 1 & 2 (Level 2 can do this exercise holding weights)
Starting Position:
Begin with your feet staggered - right leg back, left leg forward
Hands are above your head together
Knee Strike
With your right leg, drive your knee toward your chest
As your knee comes up, bring your hands down to tap
Return to starting position
*Repeat on the opposite side
9. Side Kick (Right & Left) + Shuffle Back
*One leg at a time
Safety precaution
Fully extend your leg, don’t round your shoulders, keep your chest up
Main muscle groups worked
Shoulders, arms, chest, back, quads, glutes
Level 1 & 2 (Level 2 can do this exercise holding weights)
Starting Position:
Body facing the left side of the room
Hands in a protective stance
Sidekick x4:
Drive your right knee into the air and extend your foot out in front of you
Complete 4 kicks while moving forward 4 steps
Shuffle x4:
To return to the starting position side shuffle back toward the end of your mat
In the shuffle, keep your glutes down and remain in a squat stance as you shuffle your feet
*Repeat on the other leg
10. Fast Feet and Straight Punches
Safety precaution
Remain on the balls of your feet, chest up, controlled breath, going at your own pace, arms straight
Main muscle groups worked
Shoulders, arms, chest, back, quads, glutes
Level 1 & 2 (Level 2 can do this exercise holding weights)
Starting Position:
Stand with your feet about hip-width apart, knees slightly bent, and your weight on the balls of your feet.
Basic Fast Feet Drill:
Move your feet rapidly up and down on the spot, as if you are running in place but with short, quick steps
Straight Punches:
Keeping your arms up, fully extend your arms forward one at a time and bring them back to the starting position
Great job completing the kickboxing cardio routine! You've powered through a full-body workout that targets your shoulders, arms, core, glutes, and legs while keeping your heart rate up for maximum cardio benefits. Combining boxing moves with dynamic footwork has built strength, improved coordination, and enhanced endurance.
Take a moment to cool down, stretch, and celebrate your hard work. Keep up the momentum, and we'll see you in the next workout!
If you’re looking for more variety or want to target different muscle groups, be sure to check out the other workouts available on our site. We’ve got plenty of routines designed to keep you motivated and help you reach your fitness goals. Stay tuned for more exciting exercises and tips to keep your fitness journey on track!
Ready to join us in the studio? Book a class now—your first class is on us!
