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7 Full Body Kickboxing Workouts for Women

Kickboxing has emerged as a popular fitness choice among women who want to improve strength, agility, and overall fitness. This dynamic workout not only enhances cardiovascular health but also helps in building lean muscle, burning calories, and boosting confidence. If you’re looking to spice up your workout routine, here are seven full-body kickboxing workouts designed specifically for women.

1. Basic Kickboxing Circuit

Duration: 30 minutes
Equipment: Boxing gloves (optional), mat

Workout:

• Warm-up (5 minutes): Jumping jacks and dynamic stretches.
• Circuit (repeat 3 times, 30 seconds each):
  1. Jab-cross combo
  2. Front kicks
  3. Hook punches
  4. Side leg raises
  5. Rest (1 minute between circuits)

Cool Down: Stretching for 5 minutes.

This circuit introduces fundamental moves while keeping your heart rate high, making it ideal for beginners.

2. Power Punches and Kicks

Duration: 40 minutes
Equipment: Boxing gloves, heavy bag (if available)

Workout:

• Warm-up (5 minutes): High knees and arm circles.
• Power Rounds (3 minutes each round):
  • Round 1: 1 minute of jabs, 1 minute of cross punches, 1 minute of hook punches.
  • Round 2: 1 minute of front kicks, 1 minute of roundhouse kicks, 1 minute of side kicks.

Rest: 1 minute between rounds.

This workout emphasises strength and speed, allowing you to unleash your inner fighter.

3. Kickboxing HIIT

Duration: 30 minutes
Equipment: Mat

Workout:

• Warm-up (5 minutes): Skipping rope or light jog.
• HIIT (30 seconds on, 15 seconds off, for 4 rounds):
  1. Squat-to-kick
  2. Uppercuts
  3. Burpees with a kick
  4. Plank jacks

Cool Down: Stretching for 5 minutes.

High-Intensity Interval Training (HIIT) is perfect for those short on time but eager for an intense workout.

4. Endurance Kickboxing

Duration: 45 minutes
Equipment: Mat, water bottle

Workout:

• Warm-up (5 minutes): Arm swings and torso twists.
• Endurance Set (repeat 4 times):
  1. 2 minutes of jab-cross (fast tempo)
  2. 1 minute of front kicks
  3. 1 minute of alternating knee strikes
  4. 30 seconds of rest

Cool Down: Stretching for 5 minutes.

Focus on maintaining a steady pace to build endurance and stamina over this longer session.

5. Kickboxing Bootcamp

Duration: 50 minutes
Equipment: Dumbbells (optional), cones/markers

Workout:

• Warm-up (5 minutes): Dynamic stretching and light jogging.
• Bootcamp Style Circuits (repeat 3 times, 1 minute each):
  1. Shadow boxing
  2. Dumbbell squats with a punch
  3. Agility ladder drills (or cone drills)
  4. Mountain climbers
  5. Rest (1 minute)

Cool Down: Stretching for 5 minutes.

This full-body workout combines kickboxing with strength training elements, giving you the best of both worlds.

6. Core and Kickboxing Fusion

Duration: 40 minutes
Equipment: Mat

Workout:

• Warm-up (5 minutes): Light jogging and torso twists.
• Core-Kickboxing Blend (3 sets, 45 seconds on, 15 seconds rest):
  1. Russian twists with a kick
  2. Plank punches
  3. Bicycle kicks
  4. Side kicks
  5. Rest (1 minute between sets)

Cool Down: Stretching for 5 minutes.

This workout focuses on core strength while maintaining the kickboxing flair, perfect for toning your midsection.

7. Kickboxing Flow

Duration: 30 minutes
Equipment: None

Workout:

• Warm-up (5 minutes): Dynamic stretches.
• Flow Routine (3 rounds, 1-2 minutes each):
  1. Jab-cross-combo followed by a front kick
  2. Side step with hook punch
  3. Step back with uppercut
  4. Knee strike (add a hop for intensity)

Cool Down: Stretching for 5 minutes.

Focus on fluid movements and transitions, promoting coordination and rhythm in your technique.

Conclusion

Kickboxing offers a diverse array of workouts that cater to different fitness levels and goals. The seven workouts outlined above can help women build strength, improve cardio fitness, and burn calories while having fun. Always remember to listen to your body, stay hydrated, and most importantly, enjoy the empowering experience that kickboxing provides. Whether you’re a complete beginner or an experienced fighter, these workouts can elevate your fitness journey and bring out your inner champion.

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