BodyFit by Amy: Kickboxing Tabata Workout

Kickboxing Tabata Workout is a kickboxing workout done in traditional tabata format: 20 seconds of work followed by 10 seconds of recovery, repeat this 20/10 interval 8 times for a 4 minute tabata circuit. Between each 4 minute tabata circuit you get a 1 minute active recovery while Amy is demonstrating the exercises in the next tabata circuit. She always gives you an option of an exercise to do during the recovery or you can do your own thing–just keep moving. Amy shows both high and low impact versions of all of the moves. I enjoyed this workout and the beauty of it is–it is what you make it. You have 20 seconds for each exercise–do them at the speed and intensity that suits you. This can be a lower intensity workout day for you–or it can be a intense cardio day. Amy did a lot of the punches too slow for me to get a true “tabata” workout, so I just did them at a faster speed and added fast feet to get more out of the workout. I also wore a 10 pound vest, one pound ankle weights and one pound gloves. Even with all of that I only spiked in to my peak heart rate zone a total of 3 minutes. But that is probably appropriate since everything is only done in 20 second intervals. My FitBit graph shows I was at the high end of my cardio zone the majority of the workout with little spikes into the red. I burned 336 calories. It was a fun workout. I enjoyed it. The music was low but audible and uninspiring so you might want to add your own motivating music to energize you.

Kickboxing Tabata Workout is 42:27 minutes; 40 second intro; 2:30 minute warm up (plus another 40 seconds while Amy is demonstrating the first two exercises–so keep moving!) and 3 minute cool down/stretch.

Tabata #1:

  1. Alternating front jabs
  2. Squat + front kick, alternate legs
  3. Repeat #1 & 2 three more times

Active recovery

Tabata #2:

  1. Alternating upper cuts
  2. Rear lunge + knee strike
  3. Repeat #1 & 2 three more times

Active Recovery

Tabata #3:

  1. One cross punch + one knee pull
  2. Squat + side kick
  3. Repeat #1 & 2 three more times

Active recovery

Tabata #4:

  1. Alternating hooks
  2. Corner to corner jab punches
  3. Repeat #1 & 2 three more times

Active Recovery

Tabata #5:

  1. High-low side jabs (squat on low)
  2. 3 lateral shuffles + one high cross punch, 3 lateral shuffles + one low cross punch
  3. Repeat #1 & 2 three more times

Active recovery

Tabata #6

  1. Fast alternating front jabs
  2. Alternating front kicks
  3. Fast alternating upper cuts
  4. Alternating side kicks
  5. Fast alternating hooks
  6. Alternating reverse lunges
  7. Alternating cross punches
  8. Alternating knee strikes

Active Recovery

Tabata #7:

  1. Full sit up with 2 jabs at top of sit up
  2. Straight arm plank with alternating front punches
  3. Repeat #1 & 2
  4. Full sit up and at top of sit up raise one leg while cross punching with opposite arm, alternate sides with each sit up
  5. Start in plank and push back to pike while punching hand toward opposite foot
  6. Repeat #4 & 5

For more info on BodyFit by Amy and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page..

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