This workout is by a new-to-me trainer Courtney Anderson. I was feeling like doing some kickboxing so I did a YouTube search and I came across Courtney. She has quite a few kickboxing workouts. I decided to start with this one and I loved it! It is low impact and every move is done with force and power and to a fast pace. The intensity builds as the workout progresses so even though there is no “warm up” I don’t think it needs one. You do need a cool down and stretch. I burned 247 calories in 30 minutes, spent a total of 8 minutes in my peak heart rate zone (zone 5) and 15 minutes in zone 4. This was a fun cardio workout so I plan to try some more of Courtney’s workouts. Since it is full of squats, lunges, and kicks, your lower body gets strength work and all the punches work your arms, shoulders and core. I did wear weighted gloves to get more out of the workout.
This workout is done interval style: 30 seconds of work followed by 10 seconds of rest. There is a timer in the upper right hand corner of the screen counting down the interval and recovery times. During the recovery Courtney previews the next exercise. This workout is follow along; set to music with no talking.
30 Minute Kickboxing HIIT is 30:46 minutes; no designated warm up and no cool down/stretch. I wore 2 pound weighted gloves.
- Alternating cross jabs
- Right knee cross to punch (one knee raise + one cross punch)
- Punch up punch down (punch over head with each arm then punch down with each arm, legs are wide and bent in partial squat)
- Repeat #2 on left
- Low drop to elbow smack (drop into a narrow squat with torso hinged forward and arms crossed over knees, raise out of squat and do an elbow strike behind you then bring fist up as if hitting someone behind you, alternate sides with a narrow drop squat between each side)
- Right side kick to squat (drop into a wide squat reaching hands toward floor, raise out of squat and do a side kick)
- Squat to roundhouse punch (wide leg squat, raise out of squat into a knee raise while doing a hook punch with opposite arm, alternate sides)
- Repeat #6 on left
- Low lunge punches (alternating lunge taps to side with a single arm punch down alternating arms)
- Right high to low punches (fast wide squats with single arm punches high and low)
- Low shuffle to upper cut hook (2 lateral shuffles in a partial squat + one single arm upper cut + one single arm hook punch w/ same arm)
- Repeat #10 on left
- Alternating front kicks
- One knee raise + one side kick (other leg)
- Cross punch knee tuck (alternating knee raises w/ fast alternating cross punches)
- Repeat #14 with legs swapped
- Reverse kicks with punch (alternating back kicks with single arm front punches)
- Right double jab to scoop (2 side punches (same arm) + squat while shifting to side and lowering upper body with arms in guard)
- Downward slice to lift (stand with legs wide, slice punch downward while internally rotating same side knee, raise onto toes while reaching both arms overhead, then repeat on other arm/leg)
- Repeat #18 on other side of body
- Squat hook (squat + one single arm hook punch, alternate arms with a squat between each side)
- Right high rollers to knee drives (high speed bag arms to right side to count of 2 + two knee pull raises on same leg)
- Leans to squat pulse (stand with legs wide and hands in guard, fast shift arms/torso side to side 4x then do 2 squats)
- Repeat #22 on left
- Alternating side kicks
- Right jab + cross jab + kick
- Scoops (bob and weave w/ hands in guard)
- Repeat #26 on left
- Left tick tock lunges w/ punches (do one front lunge into one reverse lunge stepping back w/ same leg, each time you lunge you also do 3 alternating front punches)
- Upper cuts (stand with legs wide and lower into a squat, do fast alternating upper cuts while pulsing in squat)
- Repeat #29 on other right leg
- Low punches (stand with legs wide and lower into a squat, do fast alternating punches downward)
- Right smash punch to reverse kick (one side kick + step out side squat with a punch down)
- Right kick drop (front kick into a step back lunge reaching hands to ground)
- Repeat #33 & 34 on left
- Knee drives to reverse kicks (one knee raise each leg while traveling forward + one reverse kick each leg while traveling backward)
- Right front kick + left reverse kick
- Right low knee drives (in wide split stance with torso hinged forward do fast knee pulls with back leg, arms are raised overhead, pull arms down when knee raises)
- Left front kick + right reverse kick
- Repeat #38 on left
- Elbow hits (wide step to side with shoulder level elbow strike to the back, alternate sides)
- Right ground punches to lunge (do one forward lunge, step front leg back behind you and do 4 fast down punches)
- Slams (stand with legs wide and hands clasped, lower into squat while slamming clasped hands down between thighs, raise arms overhead while also raising onto toes)
- Repeat #42 on left
For more info on Courtney Anderson and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page
