Kickboxing Ballet Body Sculpt - Full 30-Minute Home Barre Kickboxing Workout for All Levels

Kickboxing Ballet Body Sculpt – Full 30-Minute Home Barre Kickboxing Workout for All Levels

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By popular request – here’s your sequel to our Kickboxing Ballet workout. Get all the body shaping benefits of barre and ballet style exercises along with the calorie burning, core strengthening power of kickboxing — all in one workout!



Level: All

Equipment: 1 set of light dumbbells (3-8 lbs, depending on level); can also be done without weights

Intensity: Moderate, High and Low Impact Options

This 30-minute full length home workout routine sculpts and burns calories, elevates the heart rate and works the muscles in the thighs, inner thighs, legs, quadriceps, hamstrings, core, arms, shoulders and abs with exercises like:

Warm Up, On Guard position, Heel Rotations, Hip Rotations, Bob and Weave, Basic Punches, Jab, Cross, Upper Cut, Hook, Knee Strikes, Lateral Steps, Double Jab, Double Upper Cuts, Double Hook, Side Steps, Knee Strikes, Bob and Weave, Hi and Low Jabs, Squats, Squat Jumps, Chamber, Knee Lift, Boxer’s Shuffle, Speed bag, Extended Side Leg Oblique Crunch, Squat, Horse Stance, Cross Crunches, Bob and Weave Abs Crunch, Side to Side Lunges, Side Stretch, Standing Cat Cow, Chest Stretch, Upper Back Stretch, Forearm and Wrist stretch, Cool Down.

Leave me a comment below and let me know if you completed the workout! What was your favorite (or least favorite) move?

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Most folks do not set goals when losing weight because they don’t have the knowledge they need to be motivated. There are lots of ways you can make your workout more enjoyable. These tips will put you on the path to realize more success.

Music can magically get your body moving. No can resist moving their feet to a catchy beat or singing along to their favorite tunes. Not having music in your workout is almost a crime. Turn up the tunes and start moving your body. Music is a powerful motivator and will help you keep at your workout routine and get your body in shape.

Meet up with your friends for some fun workouts. Not only will you stay connected with your friends, but you will also benefit by staying fit. Having a buddy along to exercise with makes working out more enjoyable and less tedious. You might be surprised by how your workout flies by when you are completing it with a friend.

One option to consider that will enhance your workout experience is to use workout video games. This is something that your entire family can take advantage of to get healthy. Doing something that you like can help keep your mind off the fact that you are exercising! You will be so engrossed in playing the game that you will exercise more intensely and for a longer time.

Be sure that the exercise attire you buy is figure flattering. This is a great way to motivate yourself. All types of workout gear is available these days, and they come in various colors. Thanks to the different options available, it is very easy to express your creativity when choosing an outfit. Having this creative workout clothing and gear will motivate you to exercise.

Avoid burnout by mixing up your exercises so that you will stay interested in doing them. Boredom is one of your worst enemies when it comes to your exercise goals. Mix up your workout regimens in order to maximize your motivation and keep workouts fun and interesting. Modifying your routine is essential to stave off boredom. If you lose your motivation and stop exercising, it will be so much harder to start over.

Be sure to give yourself a reward every once in a while because this is a great way to boost motivation. Whether you choose lunch out with a loved one or a luxurious manicure, make sure your treat is something you truly love and something that will keep you excited to earn yet another reward. It does not have to be costly or fancy. Pick something that you really enjoy. That way you will look forward to accomplishing your next goal.

Working out should not be a negative experience. If you can make it fun, you will be excited to do it. Make your exercise more fun with these tips.

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Dr. William W. Tong
Dr. William W. Tong
An authority on food psychology, Wansink is most beneficial known for his work on consumer behavior and for popularizing terms such as "mindless eating" and "health halos." He authored the best-selling book Mindless Eating: Why We Eat More Than We Think (Bantam, 2006). Wansink participated in the first two editions of Best Diets.


  1. What a great and fun workout! Definitely one of my faves. Thank you!

  2. This was great! I was in the mood to do some kickboxing but I wanted to also do some barre exercises. This was the first video in my search and it was exactly what I was looking for. Thank you! The warm up was probably my favorite and the passe with the chest squeeze really burned! Thank you thank you thank you!!

  3. That is one awesome workout. So enjoyed it. 2 Thumbs up.

  4. Shree K says:

    A very well structured and a balanced workout.. I got my cardio + toning in 1 single video!! Kudos

  5. Last week was not my best performance, workout-wise, so I decided to repeat week 3 of SOS. So, week 3, day 1 re-completed! Last week, I missed workout days and I struggled with the ones I didn't miss. Hopefully, this week will be better. Already, I'm off to a better start today! Thanks for the inspiration, Jessica!

  6. As usual, you kicked my butt, Jessica! Great workout, with lots of variety. It's impossible to get bored with your workouts! SOS, week 3, day 1 done!

  7. Wow this is my new favorite workout!!! LOVED IT!!

  8. K H-C says:

    I have trouble keeping up with tempo on some of the kickboxing moves, but I just kept going at my own pace instead of getting discouraged. Love strength/toning that turns into cardio so you're getting cardio in unintentionally, and the ballet moves in this fit the bill quite nicely. Love it!

  9. Although you didn't proclaim it as such, I would consider this one of your 'sneaky' workouts. I was feeling kind of sluggish this morning and wasn't sure what kind of exercise I should do, so I picked this one at random. It was just right for me today. I sweated and my breathing and heart rate accelerated, but I didn't feel like I was struggling or wiped out. Thanks for all the variety you offer, Jessica!

  10. Still my favorite workout video!

  11. Orieta says:

    uno de mis entrenamientos preferidos, sobre todo cuando no tengo mucho tiempo.
    tan efectivo como con el de bandas de entrenamiento. gracias por tus videos, son fantásticos

  12. Lose your love handles week, day 6: done! I really enjoyed this workout, it was really fun and it made me a sweaty mess. Thank you. Is there any way to simplify the move you're showing at 31:39 or a way to work up to it? I'm not sure wether it's a flexibility or abs strength issue but even with my hands on the floor behind me, my feet won't lift off the floor. (Right now when I bend forward with a straight back, I'm just about reaching a 90° angle between my torso and legs.)

  13. Lisa McKay says:

    I did this and it kicked my butt when I had to do the butt sit ups…. the noise I was making was sure a surprise to neighbors….lol Making love noises…. hahahaha. Thank you … best one yet

  14. Wow! What a fantastic workout! I started working from the Master Rotation Schedule this week, but I don't have all the DVDs (yet). Today's routine was supposed to focus on abs, so I decided to do this one as a substitute, and I really loved it! I hung in there all the way, only having to modify twice. Thanks for making me work hard!

  15. loved this workout. thanks !

  16. completely love this workout!!! <3

  17. Buffy says:

    Hi, recent fan here. Your workouts are great, they are aerobic without being overly strenuous. I exercised for years before I heard someone say practice holding your stomach in because when you lean over, it has nowhere to go, but out.  That finally helped to flatten my stomach. TY for the videos.

  18. This looks like a fun combo! Does anyone know how many calories this burns, roughly?

  19. Love this workout! Thanks for posting!

  20. It was pretty hard but very much liked it! I will be doing this one more often….would love to see more mixed kickboxing though, it's my absolute favorite core strengthening.

  21. Ms Floria says:

    What a great workout! Lots of burn and sweat!! My first workout with you and I was nicely surprised!

  22. Deb V says:

    We have walked many strong miles together, yet this kickboxing/barre combo is a strong contender as one of favorite Jessica workouts! Thank you…

  23. Thanks so much! I love your workouts!

  24. Love your workouts Jessica, I would love to see more kettlebell inspired workouts!

  25. Laura Joli says:

    Awesome workout! Your videos are my favorites! I am going to be feeling this one tomorrow!

  26. Lynn says:

    WOW! Loved this workout…. Man, did I sweat!!! Thanks

  27. Hello, I would like to ask for assistance. I reached a healthy stable BMI for my age and height. Though my belly (not flat at all so to say really wobbly and saggy) has not disappeared. I have weaker muscle mass due to under usage i did build strength and now i'm just below the standard strength level so to speak. I eat a (still rather unhealthy) Vegetarian diet and aim to start eating a well balanced Lacto-Ovo Vegetarian diet as i feel this is the healthiest diet for me. My goal is to get a fit, healthy, lean and toned body while not being bulky you get the picture… I eat a (still rather unhealthy) Vegetarian diet and aim to start eating a well balanced Lacto-Ovo Vegetarian diet. To my understanding doing these toning and sculpting exercises should do the job while mainting weight (BMI), Am i correct? Thanks for your assistance!

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