Workout Details

  • Duration: 51 Minutes
  • Calorie Burn: 225-585
  • Difficulty: 4/5
  • Equipment: Mat, No Equipment
  • Training Type: Cardiovascular, HIIT, Low Impact, Toning, Kickboxing
  • Video Player: View on YouTube
Body Focus Total Body,  Core

Cardio Kickboxing and Abs Workout - Kickboxing for Stress and Cardio Benefits

This is another one of our Cardio Kickboxing workout videos, but to keep things interesting we have changed it up just a bit by swapping repetitions of each Kickboxing combination with a timed interval so you don’t have to keep track of where you are; you just go until the timer tells you to stop. On top of that change we have also incorporated rounds of abdominal work as well.

It breaks down like this; after a quick 5 minute warm up specifically designed for this routine, we start in with our first 5 minute round of abdominal work that includes 5 exercises that focus on the entire core section. Each is done for 45 seconds with a 15 second break in between each move. Once done with one set of each exercise in this section we move onto our first round of Cardio Kickboxing. This group has 5 combinations of kickboxing moves that are done in an interval format of 45 seconds on; 15 second off, just like the core section but this time each combination will be done twice. Once with the left foot forward and again with the right foot forward. Once both sets are done you move onto the next combination. After all the combinations are done on both the left and right side we get a water break to recover and get ready for the next group

Group three is another abdominal section focusing on the entire core. It is set up the same exact way as group one but has all new exercises. Once complete we move onto group four which is our second Cardio Kickboxing section. This section is set up just like the first kickboxing section but again with all different combinations.  After this group you get another water break to set up for our last workout group which is another core section set up the same way as the first two but again with new exercises. This should finish off those abdominal muscles and leave you nice and sore the next day.

After our workout is complete we have also included a 5 minute freestyle cool down to help lower your heart rate gradually and continue flushing any lactic acid and any other waste products out of your muscle tissue.

If you want to do this routine without the video the written workout is below.

Cardio Kickboxing and Abs

Workout Structure:

-5 Groups Total

-3 Core Groups; 2 Kickboxing Groups

- 45 Seconds On 15 Seconds Off per Exercise

Warm Up/Cool Down:

-Both Included


-No Equipment Needed

Warm Up (5 Minutes; 30 seconds each)

  • High Knee March Arm Cross Swing
  • Side Lunge & Reach
  • Boxer Stance Torso Rotation
  • Squat & Ventral Arm Stretch
  • Bent Over Rotation
  • Boxer Shuffle
  • Up and Outs
  • Jumping Jack
  • Front Jack
  • Ventral Jack

Cardio Kickboxing Workout

Group One: Core (5 Minutes) (45 on; 15 off)

  • Crossover Crunch
  • Back Bow
  • Russian Twist
  • Crunch
  • Back Bow Crossover

Group Two: Kickboxing (10 Minutes) (45 on 15 off)

  • Jab, Jab, Cross
  • Jab Cross x2 Knee
  • Jab x2, Hook, Hook
  • Jab x2, Uppercut
  • Jab, Cross Knee x2 Jab Cross

Group Three: Core (5 Minutes)

  • Plank
  • Reverse Plank
  • Side Plank Left
  • Side Plank Right
  • Plank Dip

Group Four: Kickboxing (10 Minutes)

  • Knee Jab Hook Knee
  • Front Kick, Knee, Jab, Cross
  • Knee, Elbow, Jab, Cross
  • Uppercut x 2, Knee x2
  • Front Kick, Knee, Uppercut x2

Group Five: Core (5 Minutes)

  • Knee Tuck Crunch
  • Prone Leg Lifts
  • Side Hip Raise L
  • Side Hip Raise R
  • Bicycle Crunch

Cool Down: (5 Minutes) Free Form

Calorie Burn Estimate:

This routine is bodyweight only and predominantly cardio based; because of that the calories each individual will burn with this routine is completely dependent upon each individual and how hard each individual is willing to work. The harder you push yourself the more calories you will burn. With that said there will be a large range of potential calorie burn for this routine. The average person can expect to burn from 225 calories on the low end up to 585 calories or more on the high end.