Workout Details

  • Duration: 22 Minutes
  • Calorie Burn: 149-247
  • Difficulty: 3/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, Toning
  • Video Player: View on YouTube
Body Focus Total Body

Cardio Kickboxing Workout to Burn Fat at Home - Kickboxing Cardio Interval Workout

Blow off stress while burning off calories with this cardio kickboxing workout. Take out any frustration you might have on this kickboxing routine, and you'll feel relieved and accomplished by the time you're done.

I'm relatively new to kickboxing, and trying to learn my basics; keeping my hands up in a defensive position (even though I don't have an opponent), keeping a slight bend in my knees, and not holding my breath. I also tend to flex my wrists when I throw a punch, which would probably break my wrist in the unlikely event that I actually had to connect with something solid. To be clear, and before anyone considers ripping apart techniques pertaining to actual fighting, this is obviously not actual defense training, but instead purely for a little cardio, calorie burn, and fun.

Cardio Kickboxing Workout structure
Quick Cardio Warm Up
50 Seconds of a kickboxing interval
10 Seconds active rest
Groups of 2-3
Quick Cool Down & Stretch

Kickboxing Exercises
Jab + Cross + Kick
Repeat on opposite side

Upper Cut (R), Upper Cut (R), Hook (F), Hook (R), Knee (R)
Repeat on opposite side

Knee (r) + Knee (r) + 3 Uppercuts
Repeat on opposite side

Jab + Jab + Elbow + Elbow
Repeat on opposite side

2 Hooks + 2 Uppercuts + Stance Switch
Repeat  for second interval

Quick Burnout Cardio Round:
- High Knee Holds
- Lateral Lunge Pops
- 2 Jumping Jacks + 3 Uppercuts

This is the perfect routine to squeeze into a busy schedule. In a very short amount of time, you get in a cardio warm up, an incredibly effective bout of bodyweight cardio, and a cool down and stretch. Quick, no equipment, doesn't require a lot of's the kind of workout that leaves you with absolutely no excuses not to try it.

If you're having trouble finding the motivation to workout, try to think ahead to how much better you're going to feel once your workout is over. If you're struggling with motivation, you're spending the energy worrying about it anyways - why not just stop worrying and get it over with? You'll not only feel less stressed, you're also going to give yourself a sense of accomplishment. As an added bonus, you will have burnt off a good number of calories, as well.

Another bonus is that because this is a workout that's easy to do at home in your own living room, you don't even have to get dressed to go to the gym. Workout in your pajamas, your favorite ratty old sweats, or your underwear. No one is going to see you, so who cares? That workout time is yours and yours alone, especially when you're working out in your own house! Realize that this is your "you time", and enjoy it.