These kickboxing workouts are designed to get you moving and build strength, ultimately boosting your mood and health. Before starting any workout plan, be sure to talk to your doctor and read the waiver below to ensure you are cleared to exercise. Now, let’s get moving!

Kickboxing 101


Kickboxing classes are extremely popular and available in gyms across the country. Stepping into your first class can be scary, so try out these moves at home before you go! Be sure to take your time going through the punches and kicks. Aim your kicks at shin height or just tap in front of you to get started.

Note that a majority of the force in your punches comes from the hips, not your arm muscles! Notice how my hips turn and feet pivot in the pictures below. Get the punches down first, then try moving your hips and feet with the punch.

Perform the number of reps provided in the infographic below. As you nail down each punch and kick, move faster to get your heart rate up!

Need a modification?

If you are in pain during a specific exercise, substitute with an exercise that feels more comfortable to you. Try marching in place or side stepping for one minute in place of that exercise.

REBEL Challenge:

complete 3-5 rounds of this workout three days this week.

Bonus Points: Add in the Total Body Chair Workout and Legs/Core Workout two days this week.

Myth of the Week – Kickboxing is too high intensity for me


Kickboxing is an exciting and challenging workout, but it can be intimidating. Fortunately, modifications are available for every fitness level. If you are limited to chair exercise, try the combinations below sitting down. Replace the side and back kicks with a front kick, or try holding on to the back of the chair. You do not have to kick as high as you can, even a small tap in front counts. As your fitness level improves, bump up the intensity with higher kicks and faster punches.


Medical Disclaimer

Always consult your physician before beginning any exercise program. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

Contact us today to make an appointment with one of our REBEL Dietitian Nutritionists. Give us a call at 301-474-2499 or visit our contact us page.

Contributions by  Megan Solloway RD, LD, CPT.

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