The Short Answer
This is a 30-minute kickboxing workout you can do at home with no equipment. It uses Muay Thai technique, the most complete kickboxing style, and mixes shadowboxing rounds with bodyweight exercises. Do it three times a week.
- Time: 30 minutes
- Space: about 2 x 2 meters
- Equipment: none (a heavy bag is optional)
- Level: beginner to intermediate
Before You Start
If you're new, spend a few minutes on the stance and footwork first. Every exercise below starts and ends in your stance, with your hands up. Go at your own pace: clean technique matters more than speed.
The 30-Minute Kickboxing Workout
1. Warm-up (5 minutes)
- 1 minute jogging or skipping in place
- 1 minute hip circles and leg swings
- 1 minute arm circles and shoulder rolls
- 2 minutes of light shadowboxing: move, jab, reset
2. Technique rounds (12 minutes)
Four 2-minute rounds, each followed by 1 minute of rest.
- Jab-cross: straight punches, snapping each hand back to your face.
- Teeps: push kicks, alternating legs.
- Roundhouse kicks: roundhouse kicks at low height, turning the hip over. Switch sides halfway.
- Combinations: jab, cross, roundhouse, then reset to your stance.
3. Conditioning circuit (8 minutes)
40 seconds of work, 20 seconds of rest. Go through the list twice.
- Fast straight punches
- Squats
- Alternating knees (drive each knee up while pulling your hands down)
- Push-ups (on your knees is fine)
4. Cool-down (5 minutes)
Slow shadowboxing for 1 minute, then stretch your hips, hamstrings and shoulders.
How to Progress
- Week 1–2: do the workout as written, focusing on form.
- Week 3–4: make the technique rounds 3 minutes long.
- After a month: add a fifth round and new combinations, such as jab, cross, teep.
For a structured month, follow the 30-day Muay Thai training program.
Common Mistakes
- Dropping your hands after a kick. Bring your guard back before your foot lands.
- Kicking with the leg only. Power comes from turning the hip over.
- Holding your breath. Breathe out sharply on every strike.
- Rushing. Fast and sloppy builds bad habits. Slow down until the technique is clean.
Recording a round on your phone is the easiest way to catch these mistakes, because you can't feel most of them while you're training.
Frequently Asked Questions
Can you do kickboxing at home without equipment?
Yes. Shadowboxing, throwing punches and kicks at the air, plus bodyweight exercises gives a full kickboxing workout with no bag or gloves.
Is a kickboxing workout good exercise?
Yes. It works the legs, hips, core and shoulders, and gets your heart rate up fast. Doing it three times a week builds both fitness and technique.
How many times a week should I do a kickboxing workout?
Three times a week with a rest day in between is a good start for beginners.
Is this kickboxing or Muay Thai?
It uses Muay Thai technique, which is a style of kickboxing that also allows knees, elbows and the clinch. See our Muay Thai vs kickboxing guide for the differences.