Kickboxing Cardio Workout is a fun little kickboxing workout from Heather Robertson to add a quick boost of cardio to your day. I normally rebound for 30 minutes at the end of my work day but today I felt like some kickboxing. It doesn’t seem very intense at first but then it builds. Especially when when you do squat jumps followed by boxer jacks. The lunge & side kicks will challenge your balance! I really enjoyed this cardio workout. I burned 191 calories.
This workout is made up of one circuit of 9 exercises. You will run through the circuit 3 times. The exercises are all done interval style: 30 seconds of work followed by 10 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews your next exercise.
Kickboxing Cardio Workout is 23:50 minutes; 1:40 minute warm up and 2:20 minute stretch. Equipment: fitness mat and optional light hand weights. I used 3 pound hand weights.
- Squat, curl & punch (squat reaching DBs to floor, stand and curl arms/DBs into guard and do one single arm cross punch, alternate arms when punching)
- Knee drive & kick (stand in split stance with most of the weight in front foot and both arms reached overhead, alternate one knee raise with one front kick, pull hands/DBs down to thigh when knee raises and push DBs behind you when kicking)
- Repeat #2 on other leg
- Ghost rope (hop while simulating a jump rope w/ DBs)
- 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)
- Lunge & side kick (one reverse lunge into one side kick, when lunging reach both arms overhead)
- Repeat #6 on other leg
- Squat, punch & hop (squat jump and when you land in squat, hold squat and do 2 front punches, one each arm)
- Boxer jack combo (jack the legs, arms alternate one bent arm lateral raise with 2 front punches, one each arm)
- 30 second rest
- Repeat #1-10
- Repeat #1-9
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
