No Equipment Kickboxing At Home

man kickboxing

Finding a workout that doesn’t require you to leave the house or invest in a home gym may seem a bit daunting and also limited. Of course there are very traditional routes you can take. Popular ones would be going for a jog, push ups, sit ups etc. I wanted to see if kickboxing with no equipment can compare to these types of exercises.

All of these are very good ways to stay active, and a good idea to always include in any exercise routine. However, repetitive workouts can become stale and finding motivation becomes increasingly more difficult.

A way to spice up your work out and even make them more effective is to implement different styles. With Kickboxing not only can you get a full body work out. You will also benefit from the cardio and muscle toning that comes along with it. All of this can be done with no equipment and in fact a great way to practice proper form and technique. If you want to get all the benefits of the workout and feel the power of kicks and strikes, getting a heavy boxing bag would be ideal but not entirely necessary.

If you’re just starting out, it’s very important to practice and learn the proper techniques. Doing so will not only help you grow in the discipline but also help prevent possible injuries. So what are some of the ways you can practice kickboxing at home and with no equipment?

Shadow Kickboxing

woman shadow kickboxing

With the same principles as shadowboxing. Shadow kickboxing is the act of kickboxing without any equipment or opponent in front of you. The main difference being that you will be involving high knees and kicks as part of the overall workout.

This is a great time to start focusing in on your form and learning the motions that come with kickboxing. Having a large mirror in front can help with this. Being able to get a visual of how you’re doing will allow you to adjust and correct your technique.

You will need to ensure that you will have a large amount of open space when doing this. An empty room or going outside would be the ideal situation. But if its not something that is possible, make sure to have at least 5-7 feet of open floor space where you can move freely in all directions. Tables and other furniture should be moved out of the way or even out of the room to prevent accidents.

Shadow Kickboxing Exercise

When you have found your large space, before you start any exercise. Be sure to have stretched out all your muscles and have loosened up your body.

For many beginners, you may need to work up to doing a full extended kick or roundhouse kick. If this is the case for you, its ok to just be raising your knee as if you were about to do a full kick but not fully extending.

From here, you will want to get into a boxing stance. Using a large mirror or imagining your opponent, start throwing jabs and hooks and moving away as if they were throwing jabs and hooks back.

When this is feeling comfortable you can continue the same routine but this time after your jab and hook, throw your knee as if you were trying to hit the mid section of your opponents body.

You can repeat this process and change up your combos for the remainder of your session. Try timing yourself as if it was a real match – 3 minutes of intense combos and 1 minute rest. And do this 3 times for a full bout.

A full work out is provided below from Fight Camp. This provides a full body 15 minute workout that you can follow along, a very good program if you’re a beginner or just want to have a complete body workout.

Fight Camp Kickboxing Workout

Cardio Kickboxing

three woman and one man doing cardio kickboxing

Cardio Kickboxing is slightly less about Kickboxing the sport. And more of a complete cardio workout that implements the world of kickboxing and its techniques.

Similarly as shadow kickboxing, this cardio version does not typically involve any equipment. And is still a complete body workout that involves punches, kicks and knees to a very fast paced aerobic training.

A cardio kickboxing workout is more about burning calories and losing weight as opposed to training and learning how to fight. So if you’re looking a full workout to do in your living room or just want to include other ways into your routine, then this may be a great choice you’re looking for.

Cardio Kickboxing Exercise

Cardio Kickboxing is a high intensity routine that is guaranteed to elevate your heart rate, burn calories and make you sweat. Keep in mind that’s all it is. Kickboxing elements are incorporated to this workout, but if you’re solely look learn the art of kickboxing and the discipline. This wouldn’t be for you.

This style of exercise reminds me of the P90x and Shaun T’s Insanity that went viral in every home over a decade ago. I think they were made so popular because they were fun, you were able to do it with friends and family, and were so talked about at every water cooler in the office.

It’s the same kind of mindset you would want when doing cardio kickboxing. The results will come dependant on the work and commitment you put in.

Typically you would want to use up beat music to bring some added energy and to keep you moving. What I found with this type of exercise is that it’s more enjoyable following a class or online video like the one linked below. As oppose to creating your own routine on the spot.

Heather Robertson Cardio Kickboxing on Youtube


Getting fit and having fun should be the same experience when you are working out. I found that kickboxing and boxing have been an amazing ways to get your body moving and toned all while enjoying the process and learning a new skill.

The great thing about all this is that you can start with zero equipment and work your way up as needed. Adding boxing gloves and a heavy bag, will only help increase your work out routine and further commit you to the discipline.

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