DAY 23 // THE DAILY10: 10 Min Kickboxing Tabata Workout

10 Min Kickboxing Tabata Workout is Day 23 in Heather Robertson‘s Daily 10 Series, which is a series of 10 minute workouts that Heather uploaded every day in the month of November. This workout is the perfect length to add onto the end of another workout to give yourself a little cardio finisher. I add this workout on after an upper body strength workout, so this gave me a nice burst of cardio at the end of my workout. And since you are using light dumbbells (2 pounds) it also gave my upper body a little bit of extra work. This workout actually contains all of the same exercises as Heather’s Killer Kickboxing Tabata Workout. In fact, I think this little workout is just an edited version of that workout since Heather is wearing the exact same outfit (almost like a DVD “time saver” premix). Even though the same exercises are used, this workout was a bit more fun because it is structured differently–so it appears to have more variety. It was not super intense though. According to my FitBit I only burned 74 calories and remained in my cardio heart rate zone throughout (no spikes into my peak heart rate zone). Still, this was a fun little kickboxing finisher workout.

This workout is structured using tabata intervals. A tabata is a type of HIIT (high intensity interval training): 20 seconds of work followed by 10 seconds of recovery. In a traditional tabata protocol you would repeat this 20/10 interval 8 times for a 4 minute tabata circuit. But that is not how this tabata workout is performed. There is one circuit of ten 20/10 intervals. You run through all 10 intervals twice without any rest/recovery other than the 10 seconds. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recovery, Heather previews the next exercise.

10 Min Kickboxing Tabata Workout is 10:33 minutes; no warm up or stretch. Equipment: light dumbbells and fitness mat. Heather is using 2 pound hand weights. I also used 3 pound hand weights.

  1. Squat & kick (squat + one front kick, alternate legs)
  2. Cross punch (alternating arms)
  3. Crunch & punch (full sit up with one punch at top of sit up, alternate arms)
  4. Curtsy & kick (curtsy lunge into a diagonal kick, alternate sides)
  5. Boxer jacks (jumping jacks with alternating front punches in time with legs)
  6. Duck & weave (holding DBs together in front of you, standing with wide legs, shift side to side, lowering into deep squat while ducking down upper body when shifting to other side)
  7. Elbow & jump (lower into squat and hold isometrically while doing 2 hook punches (one each arm) + one squat jump)
  8. Fast feet (arms do bicep curls into tricep kickbacks)
  9. Ghost rope (lateral hop w/ jump rope arms)
  10. Jab & knee drive (2 alternating front punches (one each arm) + one knee raise, alternate sides with knee raise)
  11. Repeat #1-10

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


10 thoughts on “DAY 23 // THE DAILY10: 10 Min Kickboxing Tabata Workout

  1. Ha! When I did this one I kept thinking that it seemed awfully familiar … Glad you did the legwork to confirm!

    Today after I did my Beastmode Day 4 full body, I tacked on Caroline’s new 20 min abs/core workout. This was the first of her latest that I’ve tried. There’s a definite holiday vibe in her dress and some of the music. I am doing the shoulders tomorrow and will shoehorn in as many as I can over my break since they are season-appropriate. ☺️


    1. I plan to do most of Caroline’s new workouts eventually. In January I plan to do Heather’s new Fierce 14 workouts mixed with Caroline’s new workouts. I am already building my January rotation calendar! (o:


      1. That is the problem! When I finally do what I have been planning/wanting to do for months (return to previous workouts), they both start flooding my YouTube feed with awesome looking workouts I want to do now! But I’m going to finish my rotation–its a good one and I am enjoying it.


  2. Hello love your reviews! I really liked this finisher, as it actually contains kicks! This looks like it was filmed in its own.

    I just started her latest program & it’s great so far! Won’t do it every day, as I need to add cardio days.


      1. Oops was confusing this with day 14! That was the kickboxing one I loved! You are absolutely correct! Wonder if she took segments from other longer workouts & used it in more daily 10 workouts. I have done them all at least once, but I’m not super observant. She has so many workouts! It’s hard to keep them straight. Thank goodness for you blog!


      2. I think she has. Not in all of them–I do believe that most of them are probably original content, but since I create these blog posts, I sometimes notice not only that some of the exercises are all from another workout but that she is wearing the exact same clothes. One of the other ones it jumped out at me was one of the pilates workouts.


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