Site icon Exercises For Injuries

Knock Out Fat Fast: The 6 Ultimate Kickboxing Circuit Workout

Kickboxing Circuit Required

If the treadmill feels more like a chore than a challenge, it’s time to shake things up. Kickboxing circuit training isn’t just another workout—it’s a high-energy, fat-blasting routine that torches calories, tones your entire body, and makes you feel like a total powerhouse.

With a mix of punches, kicks, and bodyweight moves, you’ll boost strength, cardio, and confidence—all in under 45 minutes. No boring machines. No endless reps. Just fast, functional fitness that keeps you coming back for more.

Ready to hit reset on your routine? Let’s go.

1. Burpee Box Jump

Although high intensity, this movement can be scaled by reducing the box height or skipping the push-up.

2. Single Arm Bench

This enhances unilateral upper body strength and stability while engaging the core. 

3. Kettlebell Swing

4. Ab Roll-out

5. Thrusters

This movement develops core stability, similar to maintaining a guard position in kickboxing.

6. Medicine Ball Slam

What Is Kickboxing Circuit Training?

Kickboxing circuit training mixes kickboxing moves with other exercises like bodyweight drills or light strength training. It’s done in short bursts, followed by quick rest, to copy how a real fight feels—lots of effort, then a break.

This type of training helps improve both heart and muscle health. In a 12-week study with adults aged 50 to 85, this kind of workout improved hand grip strength, walking speed, body fat, and bone health. Even though it didn’t add much muscle mass, it made people stronger and more balanced—important for staying active and avoiding falls.

In short, kickboxing circuit training [1] is a fun, full-body workout that helps you move better, stay strong, and support your bones as you age.

What It Improves

Benefits of Kickboxing Circuits

Why It’s Helpful

What is Kickboxing Circuit Training For

Conclusion

Kickboxing circuit training blends cardio, strength, and skill into one powerful workout. It burns fat, builds lean muscle, and keeps your workouts exciting and effective. Join a kickboxing class or try speed bag drills to improve your jab, left hook, left uppercut, and right hook.

Start small – once a week is enough to feel the difference. Grab your gloves, set your timer, and unleash your inner fighter.

Crush your fitness goals in just 7 minutes a day! Try the 7 Minute HIIT Workout for fast, effective results. Start now and feel the burn!

Frequently Asked Questions

What is a kickboxing circuit?

A kickboxing circuit is a high-intensity workout that combines kickboxing moves (like punches, kicks, and knee strikes) with bodyweight or strength exercises. It’s done in rounds or “stations,” rotating through exercises with minimal rest to improve strength, cardio, and endurance. Roundhouse kick drills are often included for explosive power.

What is circuit training in boxing?

Circuit training in boxing is a series of exercises performed back-to-back with short rest periods. It includes boxing drills (like shadowboxing, bag work, or footwork) mixed with strength, speed, and core movements to build power, conditioning, and fight-specific stamina. Movements like right knee strikes and kickboxing combinations keep the body challenged.

What kind of training do kickboxers do?

Kickboxers train with a mix of skill work (like striking techniques and sparring), strength training, cardio conditioning, flexibility drills, and circuit-style workouts. This combination helps improve power, endurance, speed, agility, and mental focus. Practicing with the left foot forward or focusing on the right hand can build symmetry.


1. Lin, Y.-A., Chen, L.-H., Chen, F.-P., Wong, A. M.-K., Hsu, C.-C., & Chen, J.-Y. (2022). The effectiveness of a group kickboxing training program on sarcopenia and osteoporosis parameters in community-dwelling adults aged 50–85 years. Frontiers in Medicine, 9, Article 815342. https://doi.org/10.3389/fmed.2022.815342

2. Ouergui, I., Houcine, N., Marzouki, H., Davis, P., Zaouali, M., Franchini, E., Gmada, N., & Bouhlel, E. (2015). Development of a noncontact kickboxing circuit training protocol that simulates elite male kickboxing competition. Journal of Strength and Conditioning Research, 29(12), 3405–3411. https://doi.org/10.1519/JSC.0000000000001005

3. Ouergui, I., Marzouki, H., Houcine, N., Franchini, E., Gmada, N., & Bouhlel, E. (2016). Relative and absolute reliability of specific kickboxing circuit training protocol in male kickboxers. Science & Sports, 31(4), e65–e72. https://doi.org/10.1016/j.scispo.2016.01.004

Exit mobile version