The upper cut originates in boxing and kickboxing but is accessible to anyone. No equipment is required—you’re essentially punching the air—making it a simple yet powerful cardio and strength move. Performed correctly, upper cuts raise heart rate, boost metabolism, and engage multiple muscle groups, providing a total-body workout that’s both effective and fun. You can increase intensity later with light weights or resistance bands, but mastering the basic form delivers most of the benefits.
Though upper cuts look like an upper-body exercise, the force comes from the ground up. A proper upper cut uses bodyweight and full-body coordination: feet and legs generate force, the core transmits it, and the arms finish the punch. That means legs, hips, abs, obliques, shoulders, biceps, and upper back all play a role. Doing the move with good technique ensures safety and maximizes results.
Quick navigation:
- How To Do Upper Cuts
- Benefits of Upper Cuts
- What Muscles Do Upper Cuts Work?
- How Many Calories Do Upper Cuts Burn?
- Incorporating Upper Cuts Into Your Workouts
- Other Exercises Similar To Upper Cuts
How To Do Upper Cuts
Upper cuts are an excellent element of a home cardio routine, especially within kickboxing-style training. They deliver forceful upward punches that engage the whole body. Follow these steps for proper form:
- Stand with feet hip-width apart and knees slightly bent for a stable base.
- Bring your hands close to your ribs, elbows bent, forming two tight fists with knuckles facing you.
- Drive one fist upward in a controlled arc, stopping roughly at chin level; alternate sides with each repetition.
- Keep your torso steady—avoid excessive side-to-side hip movement—and generate power from the legs and core rather than just the arm.
Benefits of Upper Cuts
Upper cuts are versatile: they build cardiovascular fitness, strengthen the core and upper body, and require no equipment. They fit well into HIIT, circuit training, or as standalone conditioning. Key benefits include:
Cardio Conditioning
When performed at pace, upper cuts elevate heart rate and improve cardio endurance. They are effective in low-impact routines when you want to reduce stress on the lower body.
Core Engagement
Throwing and stopping the upward punch recruits the abdominals, obliques, and glutes. The core stabilizes your trunk while transferring force from the lower body into the arms.
Upper-Body Strength
Although you’re not lifting heavy weights, the repeated punching motion works the shoulders, biceps, and upper back, helping to build muscular endurance and power.
What Muscles Do Upper Cuts Work?
Upper cuts engage the core—especially the transverse abdominis, obliques, and hips—along with the shoulders, arms, and upper back. Whether done slowly for strength or quickly for cardio, the core remains highly active to generate and control the movement.
How Many Calories Do Upper Cuts Burn?
Calorie burn varies with intensity, pace, and individual factors, but a general estimate is about 100 calories per 10 minutes of continuous upper cuts. Working harder or combining them with other moves will increase the total calories burned.
Incorporating Upper Cuts Into Your Workouts
Upper cuts work well on their own or mixed into circuits and kickboxing sequences. Below are several workout options that use upper cuts to build cardio and strength.
Upper Body Strength/Cardio Combo
Use light dumbbells if desired. Perform each strength exercise for the listed repetitions and the cardio moves for the listed time. Rest 15 seconds between moves.
- 20 Push-ups
- 30 seconds punching
- 20 Alternating renegade rows
- 30 seconds upper cuts
- 20 Bicep curls
- 30 seconds punching
- 20 Tricep kickbacks
- 30 seconds upper cuts
Repeat the circuit once or twice depending on fitness level.
20-Minute Simple Kickboxing Workout
Perform each move for 1 minute with no rest between moves. Rest for 1 minute at the end of the sequence, then repeat if desired.
Shuffle
Punching
Jumping jacks
Upper cuts
Front kicks
Right knee thrust
Left knee thrust
Knee tucks
Sprinter sit-up right
Sprinter sit-up left
Rest one minute, then repeat.
10-Minute Total Body Circuit
Move directly from one exercise to the next with minimal rest. Rest 1 minute at the end, then repeat the sequence once or twice.
- 30 seconds side lunges
- 30 seconds high knee run
- 30 seconds modified push-ups
- 30 seconds upper cuts
- 30 seconds reverse-grip double arm row
- 30 seconds jumping jacks
- 30 seconds cross-behind lunge with lateral raise
- 30 seconds lateral shuffle
Finish with stretching to aid recovery.
Other Exercises Similar to Upper Cuts
If you enjoy upper cuts, consider adding these exercises for variety and a well-rounded routine:
- How To Do Punching
- How To Do Plank Jacks
- How To Do Oblique Burners
Targets: shoulders, arms, core