Workout Details

  • Duration: 23 Minutes
  • Calorie Burn: 157-315
  • Difficulty: 3/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, Low Impact, Toning, Kickboxing
  • Video Player: View on YouTube
Body Focus Total Body

Cardio Kickboxing and Bodyweight Cardio Workout - Fat Burning Intervals

Cardio kickboxing and bodyweight cardio moves come together for a sweaty interval workout that is great for burning fat and improving cardiovascular endurance. This is a total body workout; targeting all of the major muscle groups lightly, with a heavy emphasis on core and lower body. A workout like this one is a great way to blow off steam and lower stress levels. Do your best to push yourself throughout this workout and you’re going to find that you’re a sweaty, satisfied mess at the end. Here are some more routines, if you like kickboxing

We even have a great 2-week FB Plus Kickboxing Challenge.

For this great at-home workout, you won't need any equipment at all, and it can easily be done in a small space - with slight modifications, this can easily be an apartment or hotel workout (just watch for the low impact modifications if you’re worried about neighbors below). 

We’ve also tried to keep this workout as excuse-proof and convenient as possible by including your warm up; make sure not to skip a good cool down & stretch, as each are an important part of a smart, effective, safe workout.

This routine is easily scaleable in difficulty, so watch for modification cues throughout if you’re looking to make the routine easier, low impact, or more difficult. Feel free to take longer or shorter rest periods as you need to; when you’re working out alone, it’s 100% up to you to modify in order to make certain that you’re pushing yourself in order to get the most out of this routine.

If you’re reading this and on the fence about working out - we encourage you to stop contemplating and jump right in. This workout is fun and it goes by fast - turn on some music, put on some comfortable clothes and earn your workout complete. 

Workout Structure
After a quick cardio warm up, we’ll be doing intervals consisting of 40 seconds of activity, followed by 15 seconds of active rest. Exercises are in groups of two - one dynamic bodyweight move and one cardio kickboxing move. We’ll repeat each twice in an AB, AB format before moving onto the next group of exercises. 

Warm Up: (25 seconds each)
Boxer Shuffle
Overhead Stretch + Back/Chest Stretch
Toe Touch Circles
Torso Twist + Knee
Row + Lateral Step
2 Butt Kickers + Front Kick
Slow Burpee
Leg Swing Toe Touches

Cardio Kickboxing Workout: 40 seconds each exercise with 15 sec jog/boxer shuffle in-between each exercise. Do alternating sets of each group of two exercises for a total of two sets per exercise.

Jumping Jack Tap Down
2 Hook + 2 Upper Cuts + Drop

2 Side Squats + Curtsy
Jab Cross Jab Knee (switch stances)

---Water Break---

2 Front Kicks + Side Lunge
3 Hook Jumping Jacks

2 Knees + Switch
Pivot Squats

Walkdown Plank Slaps
2 Hooks + Duck

Cool Down

Have fun, work hard, and happy Workout Complete!