Want to build a stronger, more defined core without spending your workout doing endless crunches? Kickboxing-inspired exercises can give your abs a challenge while also getting your heart rate up, making your routine feel more dynamic and full-body.
According to Coach Greg Loomis, the key is combining core-focused movements with punches, knees and cardio exercises. The result is a quick circuit that works your midsection while adding an extra cardiovascular challenge. Keep reading to discover the four moves.
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1. Dumbbell Hooks — 30 Seconds
Grab a light pair of dumbbells—around 3 to 5 pounds—and throw continuous hooks for 30 seconds. As you rotate your torso with each punch, your core has to stabilize and control the movement. Keeping the punches quick also helps raise your heart rate.
2. Kickboxing Knees — 30 Seconds
Next, drive your knees upward quickly as if you were throwing knee strikes in a kickboxing class. The movement challenges your core as you stabilize your torso and lift each knee, while the faster pace adds a cardio component.
3. Sit-Ups With Punches — 20 Reps
For this move, perform a full sit-up and throw two straight punches once you reach the top. Adding punches forces you to keep your core engaged while introducing an upper-body component to the traditional exercise.
4. Mountain Climbers — 30 Seconds
Finish the circuit with mountain climbers, keeping your abs engaged as you alternate driving your knees toward your chest.
Because mountain climbers involve your arms, legs and core at once, they're an efficient way to add both core work and cardio to the routine.
Repeat 2–3 Rounds
Complete all four exercises, rest as needed, and repeat the circuit for two to three rounds. Adjust the pace and weights to your fitness level, focusing on controlled movement rather than simply trying to go as fast as possible.
Coach Greg’s Tip: Choose Full Sit-Ups Over Crunches
Loomis prefers full sit-ups to traditional crunches because they take the abs through a greater range of motion.
“I prefer full sit-ups over crunches because you move through a bigger range of motion, making your abs work harder,” he explains.
He also recommends adding light punches or small weights to increase the challenge.
“Adding light punches or small weights also keeps your core engaged from start to finish while giving you a little extra cardio,” Loomis says.
Keep in mind that no single exercise can specifically burn belly fat. A stronger, more defined midsection comes from building muscle alongside overall physical activity and nutrition.
This kickboxing-inspired circuit can be a fun way to make core training more challenging without relying on endless crunches.
