Kickboxing Cardio Workout

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.

  1. 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)
  2. 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)
  3. Repeat #2 on other leg
  4. Ghost rope (hop while simulating a jump rope w/ DBs)
  5. 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)
  6. Lunge & side kick (one reverse lunge into one side kick, when lunging reach both arms overhead)
  7. Repeat #6 on other leg
  8. Squat, punch & hop (squat jump and when you land in squat, hold squat and do 2 front punches, one each arm)
  9. Boxer jack combo (jack the legs, arms alternate one bent arm lateral raise with 2 front punches, one each arm)
  10. 30 second rest
  11. Repeat #1-10
  12. 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.


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