Cardio Kickboxing

Cardio Kickboxing
Cardio Kickboxing

Muscle Group:





Skipping Rope, Heavy Bag, Gloves


  • 3, 2 minute rounds of skipping. 30 second rest in between each round.


Each round is 1 minute 30 seconds in length. Add in a 30 second rest between rounds.

Equipment needed for this workout is a heavy bag and possibly bag gloves

Exercises (rounds):

  • Straight punching on the bag, use a variety of jab/cross combinations to get the body loosened up for the following rounds
  • Skipping continuous for the round.
  • Round house kicks – 10 left leg, 10 right leg continuous for the round (remember to keep those hands up!)
  • Skipping continuous for the round.
  • Combination of legs and hands striking the bag. Try and use jabs/crosses/roundhouse kicks/knees to complete the round
  • Skipping continuous for the round.
  • Knees and elbows round. Try and alternate between your knees and elbows for combinations on the bag.
  • Skipping continuous for the round.
  • Final round of striking. Use all the previous techniques above and remember to keep moving to finish the round. Try not to take breaks and always remember to keep your hands up!
  • Skipping for final round of workout.


Try to complete each round without taking breaks between exercises. If the skipping is not working for you, it can be changed to jogging on the spot as an alternate. The cycle can be completed once through or as many times and you feel you have the energy for! Always remember you are in control of your intensity. If you find this too easy, then try striking harder and faster and try to increase the pace of your skipping!

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