- Duration: 26 Minutes
- Calorie Burn: 260-416
- Difficulty: 4/5
- Equipment: No Equipment
- Training Type: Cardiovascular, Toning, Kickboxing
- Video Player: View on YouTube
When you want to distress you can slip into a bubble bath and listen to soft music while eating dark chocolate or.... you can beat the daylights out of something. When you feel more like the latter and you don’t have something to punch then shadow boxing with this cardio kickboxing workout will do the trick; it also burns massive amounts of calories in case you go for the chocolate as well.
With this routine we have coupled two of our most popular workout styles too not only give you a fun kickboxing calorie burner but also a core toning powerhouse. The high intensity kickboxing will burn the calories needed to get those abdominal muscles to show up and the core exercises will make sure that those ab muscles are toned, strong, and ready to show off.
This routine has everything that you need; a warm up, an intense cardio workout, abdominal toning sessions, and a cool down and stretch.
If just the idea of burning off extra calories does not put a smile on your face then the increased dopamine levels in your system from the exercise you are doing sure will, not to mention all of the other “good” hormones that get released into your system including testosterone which as been shown to not only increase mood, lower fatigue levels, and lower depression levels, but also increases sexual desire and satisfaction.
Another enjoyable way to get even more of a mood boost out of this routine is to visualize what is stressing you and place it directly in front of your punches and kicks. Figuratively beat what is stressing you to a pulp. It may sound silly but visualizing your triumph over what is stressing you out can have a huge impact on your state of mind. Rolling all of these stress-relieving activities into one is a sure way to beat whatever is holding you down.
7 Minute Cardio Warm Up
Kickboxing Workout Session #1
Core Segment #1
Kickboxing Workout Session #2
Core Segment #2
Cool Down and Stretch
Warm Up; 30 Seconds each
Arm Circles (alternating directions, repeat on each arm)
Standing Toe Touch Swings (30 seconds per leg)
Knee + Rotations (30 seconds each side)
Up & Out Knees (left & right separately)
Torso Rotations (one direction per 30 second interval)
2 Minutes Jumping Rope (or jumping jacks)
Kickboxing Cardio Exercises Group 1 (repeat on each side of the body)
Jab + Cross + Cross
Jab + Jab + Upper Cut + Upper Cut
5 Low Punches + Jab + Cross + Jab
Core Segment #1 – 30 Seconds each
Modified Back Bows
Side Oblique Crunch + Toe Touches
Kickboxing Cardio Exercises Group 2 (repeat on each side of the body)
2 Shin Blocks + Duck & Weave + 2 Knees
Jab + Cross + Jab + Cross + 2 Knees
2 Front Kicks + 2 Knees
Core Segment #2 – 30 Seconds each
Knee Tuck Crunches
Reverse Plank + Leg Lifts
Cool Down & Stretch
Inside Thigh Stretch
Standing Quadriceps Stretch
Arm Cross Pull
Overhead Triceps & Shoulder Stretch
Wall Shoulder Stretch
Wall Chest Stretch
How many calories does this kickboxing workout burn?
We estimate that this routine burns between 10-16 calories a minute. The large variance is due to expenditure being dependent on so many different factors; weight, gender, effort levels, and muscle mass being just a few of those variables. You can make sure that you keep your caloric expenditure on the high end of our estimate by giving it your full effort the whole time. With that said, you should realize that this is a challenging routine and that it is okay to go at your own pace, and even stop the workout video if/when you need to catch your breath.