This 20-Minute Kickboxing Workout Is the Most Energizing Thing You’ll Do All Week

Kickboxing workouts boost your heart rate and your energy level.
Image Credit: Jasper Cole/Tetra images/GettyImages

Being cooped up inside can create a weird mix of feelings. One minute you're feeling restless with extra energy to burn, the next you want to lie down for a very long nap. But in either of those scenarios, a quick kickboxing session can be just the pick-me-up you need.


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"Kickboxing is an effective full-body workout that helps reduce stress, improves overall coordination, burns calories, increases flexibility and teaches self-defense moves that increase confidence and strength," says Aaron 'Speedy' Swenson, a kickboxing instructor for Fight Camp who holds two National Kickboxing titles.


"Additionally, the physical demands of the sport releases endorphins, improving both mood and energy, and helps users achieve a better night's rest," he says.

You don't need to hit up the gym or studio to get your sweat on, though. This 20-minute kickboxing workout was designed by Swenson to be done in the comfort of your living room, basement, garage or wherever else you're hosting your at-home workouts.


Check out more of our 20-minute workouts here — we’ve got something for everyone.

Try This At-Home Kickboxing Workout

Do:​ each of the moves below for 40 seconds each, taking a 20-second break in between. Repeat the entire circuit two times.

  • Iso kicks
  • Straight punches
  • Uppercuts
  • Traveling push-ups
  • Jump switch lunges
  • High knees
  • Lateral tuck jumps


Move 1: Iso Kicks

  1. Stand facing a stable surface like a table or wall and place one hand on it for balance.
  2. Point your toes as you kick one leg straight out to the side. The first kick should aim low, the second one at medium height and the last one as high as you comfortably can.
  3. Repeat for 40 seconds on each leg.


Exhale as you punch and kick to engage your abdominal muscles more, Swenson says.

Move 2: Straight Punches

  1. Get into a fighting stance: One foot should be planted slightly in front of the other, and your fists should be up near your face, elbows tucked in and chin down.
  2. Starting with your lead (front) arm, punch straight out in front of you.
  3. Bring the arm back and punch with the rear arm.
  4. Alternate punches for 40 seconds.


Don't have a punching bag but want to make this move more challenging? Hold a light-weight dumbbell in each hand as you punch, Swenson says.

Move 3: Uppercuts

  1. Get into a fighting stance.
  2. Starting with your lead (front) arm, draw your elbow slightly back so that you can punch up and out in front of you (as though you were aiming to punch someone under the chin).
  3. Bring the arm back and do the same with the rear arm.
  4. Alternate punches for 40 seconds.


When you punch, practice bringing your hands back to your face and elbows back to your body, Swenson says.

Move 4: Traveling Push-Ups

  1. Start in a high plank with your hands under your shoulders.
  2. Bend your elbows at a 45-degree angle to your body and lower your chest toward the floor.
  3. Press back up.
  4. Walk your hands two "steps" to the right and do another push-up.
  5. Take two "steps" back to the left and do another push-up.
  6. Continue alternating sides for 40 seconds.


Modify by dropping to your knees, Swenson says.

Move 5: Jump Switch Lunges

  1. Lower into a lunge with your feet a few feet apart, both knees bent to 90 degrees.
  2. Swing your arms back, then swing them forward as you jump up into the air.
  3. In midair, switch legs so that you land with the back leg now in front. Make sure you land with soft knees.
  4. Jump straight into the next rep.
  5. Continue switching legs for 40 seconds.


Take the impact out of these and modify by doing alternating reverse lunges instead, Swenson says. Start with your feet together, take a big step back with one foot, lower into a lunge, press through the heel of your front foot to return to standing and repeat on the other side.

Move 6: High Knees

  1. Start standing.
  2. Draw one knee up until it's parallel with your hips.
  3. Quickly hop so that as you're dropping the lifted leg, the other knee comes up.
  4. Continue alternating legs for 40 seconds.

Move 7: Lateral Tuck Jumps

  1. Stand with feet shoulder-width apart.
  2. Jump up into the air while bringing both knees to your chest. You should be aiming to jump up and to the right.
  3. Land on the right side with knees slightly bent.
  4. Jump again, this time traveling back to the left.
  5. Continue alternating sides for 40 seconds.

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