Kick & Burn: 4-Week Kickboxing Conditioning Plan
WORKOUT SUMMARY
Main Goal
Sports Specific
Workout Type
HIIT (High-Intensity Interval Training)
Fitness Level
All Levels
Program Duration
4-Week
Days Per Week
4 Days/week
Time Per Workout
30–45 minutes
Equipment Required
Boxing Gloves
Target Gender
Other
A martial-arts-inspired fat-blasting workout series with punches, kicks, and full-body cardio.
This 4-week program fuses kickboxing technique with high-intensity interval training to torch calories, build agility, and improve cardio endurance. Each session targets the entire body through explosive punch-kick combinations, footwork drills, and core finishers. Perfect for stress relief and body transformation—no equipment or experience required.
🔥 Monday – Kickstart HIIT & Core Ignition
| Exercise | Sets | Reps |
| Jumping jack | 3 | 30 seconds |
| Plank Knee to Elbow | 3 | 15 |
| High Knee Skips_Cardio | 3 | 30 seconds |
| Cross Body Mountain Climber | 3 | 20 |
| Ball Russian Twist throw with partner | 3 | 12 |
| arm leg raise | 3 | 12-15 |
| Dumbbell Side Bend | 3 | 12 |
| Plank | 3 | 1 |
| Seated Toe Touches | 3 | 10-12 per leg |
| seated back extension | 3 | 12-15 |
| Superman exercise | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
⚡ Wednesday – Explosive Power & Kick Conditioning
| Exercise | Sets | Reps |
| Jump Squat | 3 | 8-12 |
| Bodyweight hip thrust | 3 | 15-20 |
| dumbbell renegade row | 3 | 6-10 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Dumbbell Side Bend | 3 | 12 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Standing Toe Touches | 3 | 15-20 sec |
| Plank Jacks Extended Leg | 3 | 20 |
| arm leg raise | 3 | 12-15 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Supine Spinal Twist | 3 | 15-30 sec |
🧨 Friday – Core Strike & Flow
| Exercise | Sets | Reps |
| Dumbbell Push Press | 3 | 10-12 |
| dumbbell renegade row | 3 | 6-10 |
| Plank Knee to Elbow | 3 | 15 |
| Russian Twist | 3 | 20 |
| Bird Dog | 3 | 12-15 |
| Kneeling T Spine Rotation | 3 | 10 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Dumbbell Side Bend | 3 | 12 |
| Standing Toe Up Achilles Stretch | 3 | Hold 30 sec |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Supine Spinal Twist | 3 | 15-30 sec |
| Superman exercise | 3 | 12-15 |
🔥 Sunday – Full-Body Kickboxing Burnout
| Exercise | Sets | Reps |
| Jumping jack | 3 | 30 seconds |
| High Knees | 3 | 30 seconds |
| Bodyweight hip thrust | 3 | 12-15 |
| Cross Body Mountain Climber | 3 | 20 |
| Shoulder Tap Push up | 3 | 12-15 |
| Dumbbell Side Bend | 3 | 12 |
| arm leg raise | 3 | 12-15 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Bird Dog | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
| Supine Spinal Twist | 3 | 15-30 sec |
