20 Min Cardio Kickboxing is a fun low impact kickboxing workout from Andreea @ BurpeeGirl. Andrea has a lot of 20-25 minute workouts like this one and I use them as finishers after shorter strength workouts. This morning I had just finished an intense MetCon workout so this was a perfect finisher. Not terribly intense but it kept my heart rate in the cardio zone to burn more calories plus if you are using light dumbbells (or weighted gloves) your upper body gets some work. Your lower body gets worked as well with all the kicks and squats. If you want to increase the intensity and work even more, add ankle weights and/or a weighted vest. This was a very enjoyable kickboxing workout to finish off my workout today.
This workout is done interval style. Each exercise is done for 40 seconds followed by a 10 second recovery. There is a timer in the right hand corner of the screen counting down the intervals and recoveries. During the recovery Andreea previews the next exercise.
20 Min Cardio Kickboxing is 24:49 minutes; 5 minute warm up and 4 minute cool down/stretch. No equipment necessary but I used 3 pound dumbbells.
- One single arm punch + w/ hands in guard, do a knee raise while twisting arms toward leg
- Repeat #1 on other side of body
- High speed bag arms while rocking hips side to side
- One round house kick then step leg that just kicked back into a cross-back/curtsy lunge
- Repeat #4 on other side of body
- Cross punch with one arm then punch down with other arm
- Repeat #6 with arm actions swapped
- Wide leg sumo squats with alternating front punches
- 2 partial lateral step squats + 2 single arm cross punches (same arm)
- 30 second rest
- One front kick then step leg that just kicked back so you are in split stance and do one single arm front punch
- Repeat #11 on other side of body
- 2 side to side steps w/ jumping jack arms + 2 alternating front punches (one each arm) while shifting weight side to side
- Pivot to one side while punching both arms at the same time to the side then overhead + one step together step while punching both arms at the same time in front of you then repeat on other side
- One squat + one roundhouse kick
- Repeat #15 on other leg
- 2 alternating knee raises + 2 alternating front kicks (arms reach overhead and pull down to thigh)
- Low sprint/fast feet in place
For more info on BurpeeGirl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
