Learn Kickboxing Fundamentals

Fitness & HealthIntermediateGym

90 minutes

5 steps

·Intermediate

After 90 min: Master basic kicks and punches for cardiovascular fitness and confidence

What you need

heavy baghand wrapskickboxing gloves

The 90-Minute Plan

Warm Up0–15 min

Jump rope for 3 minutes. Shadowbox for 2 minutes. Get your heart rate up.

Practice Kicks15–35 min

Front kick: drive knee up, extend leg straight. Do 10 per leg. Side kick: rotate, extend. 10 per side.

Combine Combos35–55 min

Jab-cross-front kick. Jab-cross-roundhouse. Practice 3 combos slowly, then increase speed.

Bag Work55–75 min

Hit the heavy bag with your combinations for 3 minutes. Rest 1 minute. Repeat 4 rounds total.

Cool Down75–90 min

Light shadow-box, then static stretch. Quads, hamstrings, hip flexors. You just worked hard.

Pro Tip

Kickboxing is cardio + strength. It's fun, empowering, and burns 400+ calories per hour.

90 min·5 steps

After 90 min: You'll develop balance, body awareness, and basic striking/grappling fundamentals.

7,900

see the plan

90 min·5 steps

After 90 min: Master correct punch form and build shoulder and core strength

3,800

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90 min·5 steps

After 90 min: Increase grip strength for better deadlifts and daily function

2,900

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90 min·5 steps

After 90 min: Climb your first 5.6 grade route indoors and build full-body strength

3,100

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