This is one of my favorite kickboxing workouts. I like to do this Tabata kickboxing routine once a week or once every other week. After 3 rounds of using the same motion you feel like your arms and legs are going to fall off … and you still have 7 rounds to go. It really challenges you to push through the pain.

The pattern repeats on each 5 minute round, alternating between unilateral and bilateral motions. Each round starts by throwing a single arm strike like a jab or a left hook for 20 seconds then alternating that strike for 20 seconds. You will repeat that pattern for all 10, 5-minute rounds, one arm, then both arms or leg kicks/ knees. The rounds cover jabs, hooks, uppercuts, and elbows before we switch to legs for kicks, and knees.

Tabata Kickboxing workout:

Round 1: Jab Left/ 1s & 2s: 20 sec On 10 sec OFF 10 rds = 5 min.

1. Jab Left

2. Alternating straight punches

3. Jab Left

4. Alternating straight punches

5. Jab Left

6. Alternating straight punches

7. Jab Left

8. Alternating straight punches

9. Jab Left

10. Alternating straight punches.

Round 2: Hook Right/ 3s & 4s: 20 sec On 10 sec OFF 10 rds = 5 min.

1. Hook Right

2. Alternating Hooks

3. Hook Right

4. Alternating Hooks

5. Hook Right

6. Alternating Hooks

7 .Hook Right

1. Alternating Hooks

2. Hook Right

3. Alternating Hooks.

Round 3: Uppercut Left/ 5s & 6s: 20 sec ON 10 Sec OFF 10 rds = 5min.

1. Uppercut Left

2. Alternating Uppercuts

3. Uppercut Left

4. Alternating Uppercuts

5. Uppercut Left

6. Alternating Uppercuts

7. Uppercut Left

8. Alternating Uppercuts

9. Uppercut Left

10. Alternating Uppercuts.

Round 4: Elbows on the bag: 20 sec ON 10 Sec OFF 10 rds = 5min.

1, 3, 5, 7 & 9= Right Elbow.              2, 4, 6, 8 & 10= Left Elbow.

Round 5: Kicks: 20 sec ON 10 Sec OFF 10 rds = 5min.

1, 3, 5, 7 & 9= Right Kick.                  2, 4, 6, 8 & 10= Left Kick.

Now that you are halfway done you will repeat the pattern switching what side you are striking with:

Round 6: Jab Right/ 1s & 2s: 20 sec On 10 sec OFF 10 rds = 5 min.

Round 7: Hook Left/ 3s & 4s: 20 sec On 10 sec OFF 10 rds = 5 min.

Round 8: Uppercut Right/ 5s & 6s: 20 sec ON 10 Sec OFF 10 rds = 5min.

Round 9: Elbows on the ground: 20 sec ON 10 Sec OFF 10 rds = 5min.

Round 10: Knees: 20 sec ON 10 Sec OFF 10 rds = 5min.

Good luck and have fun!

Brian Jensen

I am a Personal Trainer and Nutritionist in New Jersey. I have been a martial arts practitioner and fan for along as I can remember. I have a background in Jiu-Jitsu Muay Thai and Tae Kwon Do. I have a passion and love for sharing my knowledge on Jiu-Jitsu and MMA.

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