15 Minute Beginner Cardio Kickboxing Workout

This dynamic workout seamlessly blends traditional kickboxing with beginner-friendly variations.

2 min read


15 Minute Beginner Cardio Kickboxing Workout




Are you ready to start on a fitness journey that combines fun and effectiveness? Join Ashley for a 15-minute beginner kickboxing session designed to challenge and strengthen your body. This dynamic workout seamlessly blends traditional kickboxing with beginner-friendly variations.

Workout Length

15 Minutes

Workout Level



Ashley Wimoni

Benefits of Beginner Kickboxing

1. Strength Enhancement: Through punches, kicks, and combos, kickboxing engages various muscle groups, helping you build strength in your arms, legs, and core. Each movement strengthens muscles while promoting muscle endurance and toning.

2. Flexibility Improvement: Kickboxing involves a wide range of dynamic movements, contributing to increased flexibility. As you practice kicks and knee strikes, you'll notice improvements in your range of motion, particularly in your hip flexors and hamstrings.

3. Control and Coordination: Mastering kickboxing techniques requires focus, coordination, and body awareness. By learning and executing punch-kick combos and knee strikes, you'll enhance your control over movements, leading to improved coordination and balance.

Workout Overview:

  • Warm-up: Begin with a dynamic warm-up to prepare your body and increase blood flow to your muscles.
  • Combo Practice: Learn the basic punch combo (1-2-3-4) to get familiar with kickboxing movements.
  • Technique Focus: Perfect your mid-kick technique with Ashley's guidance to ensure proper form and execution.
  • Combination Drills: Practice a punch-kick combo (1-2-3-Kick) to integrate punches and kicks seamlessly.
  • Cardio Intervals: Boost your heart rate with scissor jumps and high-knee drills for a burst of cardio.
  • Power Moves: Explore a punch-knee combo (2-3-2-Knee) to add power and intensity to your workout.
  • Advanced Combos: Challenge yourself with a punch-roll combo (1-1-2-Rolls-3-4) to refine your technique and agility.
  • Agility and Endurance: Switch knees and high knees exercises improve agility and endurance, pushing your limits.
  • Finish Strong: Conclude with a 1-2 punch combo transitioning into fast feet drills for a final burst of energy.
  • Cool Down: Take a moment to breathe and stretch to lower your heart rate and promote recovery.

Ashley's 20-minute beginner kickboxing workout offers a perfect blend of challenge and excitement, making fitness accessible and enjoyable for everyone. Strengthen your body, increase flexibility, and boost your confidence with each punch and kick. Join Ashley today and be on a journey towards a healthier, stronger you!


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