Kickboxing is a great way to sculpt muscles, burn fat, and boost your cardiovascular fitness. And it’s a whole lot more fun than plugging away on the treadmill. However, many kickboxing gyms can be intimidating for beginners—and the fast pace of these workouts can leave newbies feeling lost. To work on your skills and boost your confidence while also getting a great workout, try these 5 moves at home.

One-Two Combo

Stand in boxing stance, with nondominant foot in front of other foot, both feet about hip-width distance apart, and hands in fists near chin. Using dominant hand, throw a quick punch, followed by a stronger punch with nondominant hand. See how fast you can throw both punches while keeping your wrists straight and grip tight. “This is a great way to build arm strength and stamina while working on the form of the punch,”.

Side Kick Squats

Stand perpendicular to punching bag with feet shoulder-width apart. (If you don’t have a punching bag, it’s OK; just imagine one is in front of you.) Bring back foot forward to dominant foot, then lift that foot sideways and kick, striking bag (or the air). Then, bring foot down and step back into starting position and do a squat. Repeat 10 times on that leg, then switch sides. “This is a great way to build your leg muscles and break up the monotony of squats,”.

Sit-Up Punches

Place legs on either side of punching bag with hips as close to base of the bag as possible. Do 1 sit-up, then hold that 45-degree angle and punch bag 10 times. (If you don’t have a punching bag, imagine you’re sitting in front of one and punch the air.) “Holding a sit-up in this way helps to strengthen the entire core,”


This common kickboxing move is simple enough for newbies to master, yet challenging enough to tax your muscles and give you a workout. To do one, drop fist, keeping elbow close to ribs with palm turned up. Squeeze obliques and rotate torso bringing fist upward, either striking a punching bag or the air. “An uppercut engages your obliques and works your upper body,” .

Front Kick

This fundamental kickboxing move is a great way to build strong, powerful calves, hamstrings, quads, hip flexors, and core, says Oxford. Plus, it’ll boost your cardio fitness. Stand with left foot forward and fists by face in a fighting stance, then shift weight to right foot. Bring left knee up to chest, foot flexed, and heel close to glutes. Keeping fists at chin as if they were ready to block your face from a punch, kick left foot straight out from hip, leading with heel. Retract that foot immediately and return to fighting stance. Repeat at least 10 times, and then switch to other leg.

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