Kickboxing Workout For Beginners

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    The perfect kickboxing workout for beginners offers the right combination of instruction and time to learn new moves. Regardless of fitness level, kickboxing may feel intimidating. Fortunately, it is an excellent sport for people of all ages and fitness abilities, with many modifications available.

    Kickboxing Workout for Beginners

    Unlike other exercise classes, kickboxing gives both the mind and body a good workout. Becoming familiar with some of the foundational kickboxing moves can help beginners feel more comfortable and confident stepping into a kickboxing class.

    Here are four moves to practice as part of a kickboxing workout for beginners. Start slowly and focus on form to avoid injury. Once mastered, these moves can be dialed up in intensity and calorie burn.


    A jab is one of the most predominant punches used in a kickboxing workout for beginners. However, it continues to be important in more advanced kickboxing classes, so it is worth taking the time to learn well. 

    Left-handers jab with their right hand, and right-handers jab with their left hand. But the real power comes from the legs and core. 

    Start in the guard position, traditionally standing with the left foot forward and feet shoulder-width apart. Bring both fists up to the cheekbones with elbows tucked into the side. To jab, slightly rotate off the back foot, putting the weight on the front foot. At the same time, punch the left arm straight out in front, beginning with the shoulder.


    The cross is similar to the jab. Start in the same position with the left leg in front, right behind, and arms close to the body. Slightly rotate off the back foot and put weight on the front foot. This time, bring the back arm (right arm) around to punch straight in front.

    Front Kick

    This is the most fundamental kick in a kickboxing workout for beginners. It begins in a boxing stance, with both feet a little wider than shoulder-width apart. The left foot is in front, with the fists protecting the face.

    To kick, drive the right hip forward until both hips squarely face the room’s front. Shift the weight to the left foot while drawing the right knee up toward the chest. Extend the right leg as if striking a target straight in front with the ball of the foot. Snap the leg down and return to the boxing stance.

    Round Kick

    The roundhouse kick is a final fundamental to learn before starting a kickboxing workout for beginners.

    Start in the same boxing stance as the front kick. While pivoting on the left foot, drive the right hip forward so both the torso and hips face left. Extend the kicking leg forward, keeping the toe pointed as if striking a target with the right shin.

    Rotate to the left and place the right foot on the ground to get back to the boxing stance.

    Kickboxing Workout for Beginners

    Here is a good kickboxing workout for beginners that will help strengthen all the muscles needed to punch and kick through a workout.


    Before starting a kickboxing workout for beginners, spend five minutes power walking or jogging.


    Do four rounds of the following combination exercises for one minute each. This will lead to a solid 20-minute workout. 

    1 power squat and 1 front kick 

    Rest 30 seconds

    3 side shuffles and 1 burpee

    Rest 30 seconds

    1 lunge and 1 front kick

    Rest 30 seconds

    1 burpee and 4 punches

    Rest 30 seconds

    1 jumping jack and 1 cross punch

    Rest for 30 seconds, then repeat the circuit 3 more times.


    Stretch the arms, legs, and core while lowering your heart rate and breathing.

    Try a Kickboxing Workout for Beginners at X3

    Kickboxing can be done at home without any equipment, which is one reason it is becoming so popular. However, taking a kickboxing workout for beginners class at X3 can help new kickboxers learn the fundamentals in a safe and supportive environment.

    X3’s classes are high energy and high support. Members encourage each other while working at their own pace. The only competition here is against yourself. Many members find that they quickly lose weight after they start taking kickboxing classes, as they can burn up to 900 calories per session.

    Ready to get started and try a kickboxing class for beginners? Great! Sign up for a free class at X3 Sports to see what it’s all about.

    Free Class Signup

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