Workout Details

  • Duration: 43 Minutes
  • Calorie Burn: 265-468
  • Difficulty: 3/5
  • Equipment: Dumbbell
  • Training Type: Cardiovascular, Strength Training, Toning
Body Focus Upper Body,  Core

Upper Body Workout Cardio Kickboxing - Strength and Cardio Workout


If I had to pick my favorite training type, it would definitely be strength training, but one of my favorite ways to lift weights is with bursts of intense output in between sets that drive up the sweat factor even more. This upper body workout weaves cardio kickboxing intervals in between strength sets, for a workout that challenges muscle and endurance.

Need help building a workout program? Check out 4 Week FB Sweat, our flexible program that lets you choose 30 or 50 minutes a day.

Ways to get the most out of this workout:

  • Lift as heavily as you can while focusing on clean form - good form is priority, so don’t be afraid to lift with a light weight until you feel sure of your ability to properly do the exercise.
  • Move through the kickboxing motions slowly until you feel comfortable and familiar with your own range of motion and the combination of the moves, then pick up the pace and vigor of your punches and kicks.
  • While you should be lightly contracting all of your muscles, focus on keeping your core especially tight, contracting the muscles of the abdominals, lower back and obliques (sides).
  • Don’t judge yourself; cardio kickboxing can make you feel relatively uncoordinated and especially as you get fatigued, you might start to feel a little silly (privacy is part of the beauty of working out at home!), but that coordination challenge is specifically part of the point! So don’t feel bad if you’re struggling; it’s completely expected.

If this workout feels too intense for your starting place, here are 10 Beginner Workouts that you can do at home for free

Make this workout work for you! Here are a few easy ways to customize this workout for your own fitness level and needs. 

  • Antagonistic modifications for no equipment: If you don’t have access to any equipment at all, you can still get in a great upper body toning workout by focusing on working against yourself. For example, while doing the bicep curl, you would be contracting the muscles to bend at the elbow, while simultaneously squeezing and providing a sort of resistance by also trying to keep the arms straight. You’re essentially trying to push and pull, lengthen and contract at the same time. It takes a little practice but once you’ve got it down, it’s an excellent no equipment workout modifier that makes for a challenge for the strongest people out there, since you’re working against your own strength.
  • Low impact modifications: If you have a need for a no jumping workout or you have neighbors below, you can make this a low impact cardio workout by simply stepping into each alternating kickboxing position, instead of hopping there. Essentially, just cut out the jumps.
  • Overall difficulty: These workouts can be as difficult or as easy as you need them to be; it’s all about staying tuned in and modifying to make it work for you. You can move faster or slower, lift more or less weight - it’s on you to make it work for you!

Printable Workout

Warm Up: 5 Minutes
- Side Step Arm Cross
- High Knee March + Torso Twist
- Lateral Step Side Stretches
- Arm Circles
- Slow Hooks (swings)
- Chest Opener Swings 
- Toe Touch Circles
- Squats
- Boxer Shuffle
- Front Jack
- Jumping Jack

Kickboxing Group 1: 4 Minutes (45 On, 15 Off; 2 Sets Each)
- Uppercut x 2, Knee x 2
- Jab, Jab, Cross, Uppercut x 2

Strength Group 1: 4 Minutes (45 On, 15 Off; 2 Sets Each)
- Tricep Kickback + Reverse Step/Lunge
- Bicep Curl (optional balance challenge)

Kickboxing Group 2: 4 Minutes (45 On, 15 Off; 2 Sets Each)
- Knee x 2, Hook x 2
- Cross x 2 + Side Kick

Strength Group 2: 4 Minutes (45 On, 15 Off; 2 Sets Each)
- Chest Press
- Bent Fly

Kickboxing Group 3: 4 Minutes (45 On, 15 Off; 2 Sets Each)
- Duck, Jab, Cross
- Roundkick + 2 Front Punches

Strength Group 3: 4 Minutes (45 On, 15 off; 2 Sets Each)
- Dumbbell Drop
- Ventral + Lateral Raise

Burnout Round (45 On, 15 off)
Push Ups
Lateral Jumps
Bentover Fly Pulses
Walkdown Jumps

Cool Down & Stretch

What did you think of this workout? Were you nice and sweaty? Sore the next day? Let me know what you’d like to see from me next!

Thanks for working out with me!