Shanie Smash’s 10-Minute Burnout Kickboxing Workout

Kickboxing is an excellent full-body workout. Once you’re familiar with the basic kicks in kickboxing, you can take your heavy bag workouts to the next level.

This 10-minute kickboxing workout highlights the roundhouse kick, a powerhouse kick that incorporates your full body. Also known as a round kick, this move generates its power from the momentum of your body rotating on the base of the foot.

If you want to work on your form for the round kick, check out how to do a roundhouse kick before tackling this intense 10-minute workout.

10 Minute Kickboxing Burnout

Kickboxing targets your glutes, hips, and legs. This is where your power comes from when you are kicking or punching.

FightCamp Trainer Shanie Smash takes you through three (3) intense rounds of kickboxing in this 10-minute workout that is sure to leave your lower body feeling the burn!

Warm-Up (2 minutes)

Arm Circles (30 seconds)

 

• Fully extend your arms above your head
• Rotate at the shoulder to bring your arms down in front
• Bring your arms up behind your back over your head and continue for 15 seconds
• Switch direction for another 15 seconds

Side Leg Swings (60 seconds)

 

• Grab the top of the punching bag
• Stand on the toes of your left foot
• Swing your right leg from the hip from side to side for 30 seconds
• Switch legs and repeat for another 30 seconds

Cross Body Punches (30 seconds)

 

• Assume fighting stance
• Throw a jab punch
• Pivot to face the other direction
• Throw a jab with the opposite arm
• Repeat for 30 seconds

Round 1

Jab - Cross Coast (1-2 Coast)

 

When you ‘coast’ in boxing, it’s comparable to doing a light jog versus a run. Use the jab-cross coasting combination to catch your breath.

• Repeat a jab-cross (1-2) punch combination at a steady pace, not full power
• Keep punches straight to and from the chin
• Remember to stay light on your toes
• Keep your knuckles turned inwards
• Continue for 30 seconds

Cross - Lead Kick (2-LK)

 

• Throw a cross punch
• Step out into a lead kick
• Repeat for 30 seconds

Remember you want to create an angle with your body when you throw the kick to avoid having your face directly in front of the punching bag (if it was an opponent, you’d be open to getting hit)

Squat Kicks

 

• Face the punching bag
• Drop into a squat
• Stand upright
• Throw a lead kick with your left leg on the punching bag
• Squat
• Throw a rear kick with your right leg
• Repeat for 30 seconds

Keep your hands up by your face to enhance your muscle memory - always be on guard!

Jab - Cross Coast (1-2 Coast)

 

• Repeat a jab-cross (1-2) punch combination at a steady pace, not full power
• Keep punches straight to and from the chin
• Remember to stay light on your toes
• Keep your knuckles turned inwards
• Continue for 30 seconds

Remember this is a chance to catch your breath!

Jab - Rear Kick (1-RK)

 

• Throw a jab (1) punch with your left arm
• Follow with a rear kick from your right leg, pivoting on the toes of your left (lead) foot
• Repeat for 30 seconds

Squat Kicks

 

• Squat
• Lead kick with the right leg
• Squat
• Rear kick with the left leg
• Repeat for 30 seconds

Rest (1 minute)

Round 2

Jab - Cross Coast (1-2 Coast)

 

• Repeat a jab-cross (1-2) punch combination at a steady pace, not full power
• Keep punches straight to and from the chin
• Remember to stay light on your toes
• Keep your knuckles turned inwards
• Continue for 30 seconds

Cross - Hook - Cross - Lead Kick (2-3-2-LK)

 

• Throw a cross (2) with your right arm
• Throw a hook punch (3) with your left arm
• Hit another cross (2) with your right arm
• Finish with a powerful lead kick from your left leg
• Repeat for 30 seconds

Remember to pivot on that back toe and turn your lead hip over so your shin makes contact with the punching bag. Don’t hit the bag with your feet!

Power Rear Kicks

 

• From fighting stance, shift your weight to the ball of your lead (left) leg
• Pivot on your lead leg to bring your right leg up and around, hitting the bag with your shin
• Continue for 30 seconds

Don’t focus on the power of your kick and try to land hard with every throw. Bring your leg up and over like you’re chopping down a tree.

Jab - Cross Coast (1-2 Coast)

 

• Repeat a jab-cross (1-2) punch combination at a steady pace, not full power
• Keep punches straight to and from the chin
• Remember to stay light on your toes
• Keep your knuckles turned inwards
• Continue for 30 seconds

Catch your breath!

Cross - Hook - Cross - Lead Kick (2-3-2-LK)

 

• Throw a cross (2) with your right arm
• Throw a hook punch (3) with your left arm
• Hit another cross (2) with your right arm
• Finish with a powerful lead kick from your left leg
• Repeat for 30 seconds

Power Lead Kicks

 

• For your lead kick, step forward with your rear (right) foot or do a switch kick for more power
• Pivot on your right foot
• Bring your left leg around to hit the bag with your shin
• Continue for 30 seconds

Finish the round strong by kicking as hard as you can!

Rest (1 minute)

Round 3

Make your last round your best round! When you feel like you want to give up, that’s when you push harder. This is your chance to just empty your tank!

Jab - Cross Coast (1-2 Coast)

 

• Repeat a jab-cross (1-2) punch combination at a steady pace, not full power
• Keep punches straight to and from the chin
• Remember to stay light on your toes
• Keep your knuckles turned inwards
• Continue for 30 seconds

Jab - Cross - Lead Kick (1-2-LK)

 

• Throw a strong jab-cross (1-2) combination
• Follow with a powerful lead kick with the left leg
• Repeat for 30 seconds

Remember to throw every punch and kick with intention.

Squat Kicks

 

• Squat
• Lead kick with the right leg
• Squat
• Rear kick with the left leg
• Repeat for 30 seconds

Remember to control your breathing, and breathe out with every hit.

Jab - Cross Coast (1-2 Coast)

 

• Repeat a jab-cross (1-2) punch combination at a steady pace, not full power
• Keep punches straight to and from the chin
• Remember to stay light on your toes
• Keep your knuckles turned inwards
• Continue for 30 seconds

Jab - Cross - Jab - Rear Kick (1-2-1-RK)

 

• Hit a rapid jab-cross-jab (1-2-1) combination
• Follow with a powerful rear kick with the right leg
• Repeat for 30 seconds

Squat Kicks

 

• Squat
• Lead kick with the right leg
• Squat
• Rear kick with the left leg
• Repeat for 30 seconds

Cool Down

Raise your arms and take a deep breath in and out, you did it!

Shoulder Stretches

 

• Take your kickboxing/boxing gloves off
• Grab your right arm and pull it across your chest
• Hold this stretch for at least 15 or 20 seconds
• Repeat with your left arm
• Grab your right arm by your elbow and pull it back behind your head
• Hold this stretch for 15 -20 seconds
• Repeat with your left arm

Do any other stretching that you feel you need.

This burnout workout highlights how you can always squeeze in an intense boxing workout even if you only have 10 minutes to spare. Don’t forget to check out even more kickboxing workouts from FightCamp to keep challenging yourself!

Related Articles

The 3 Types of Kicks In Kickboxing
How To Do a Roundhouse Kick In Kickboxing
Three (3) Kickboxing Techniques Using Strikes and Kicks
Add Some Kick To Your Workout With Kickboxing
7-Day Kickboxing Technique Workout Program

The Author: Shanie "Smash" Rusth is an undefeated professional mixed martial artist, FightCamp Trainer, and mother of two. She began training MMA in 2011 as a way to get in shape, learn a new skill, channel aggression, and feel empowered after becoming a young single mom. Outside of practicing martial arts and being a trainer, Shanie loves spending time in the gym and being active in the sunshine with her kids by going to the beach, running in the soft sand, and riding skateboards. Shanie is also USA Boxing Coach certified.