Workout Details

  • Duration: 37 Minutes
  • Calorie Burn: 326-578
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, Toning
Body Focus Core,  Total Body

Cardio Kickboxing Workout with Ab Exercises - 37 Minute Fat Melting Routine

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Another fat blasting, high energy kickboxing workout video with Daniel - push yourself with this one and you will be so tired and sore by the time that you're done that you're not going to be able to lift your arms for a few days, let alone throw a punch.

Workout Structure
Like all of our other kickboxing videos, before each combination of moves you will be shown two slow motion demonstrations of the upcoming exercises. We encourage you to do the slow mo versions with us, just to get a good idea of what it's supposed to feel like. We will be doing ten repetitions of each combination on each side of the body. There are two kickboxing workout intervals, and one ab workout in between those two bouts of cardio. We estimate that if you push yourself, you can burn 326-578 calories in the 36 minutes of this workout video.

Warm Up - 5 Min
Torso Rotations
Arm Circles
Deep Squat + Arm Push Pulls
Standing Knee Up Rotation Crunches
Oblique Rockers
Ventral Jacks
Standing Toe Touch Kicks
Front Jacks
High Knees
Jumping Jacks (1 full Min)

Round One (Medium Intensity Cardio Kickboxing Combinations)
Jab + Jab + Cross
Hook + Hook + Upper Cut + Upper Cut
Cross + Cross + Jab + Upper Cut
Jab + Jab + Elbow (x2)
Hook + Hook + Hook + Upper Cut (x2)
Jab + Cross + Upper Cut + Upper Cut + Jab + Hook

Round Two (Core) 14 Reps per Ab Exercise
Plank Knee Up (L&R)
Russian Twist
Side Hip Raise (L&R)
Knee Tuch Crunch
Prone Chest Raise
Side Oblique Crunch (L&R)
Rotating Toe Touch Crunch

Round Three (High Intensity)
Jab + Cross + Knee + Knee
Front Kick + Knee + Front Kick+ Knee
Jab (x2) + Upper Cut (x2) + Knee (x2)
Side Kick(x2) + Body Punch?(x4) + (Jab+ Cross) x2
Knee (x4) + Upper Cut (x2) + Hook (x2)

Cool Down & Stretch - 15 Second Holds
Crossover Hamstring Stretch
Inside Thigh Stretch
Wide Hamstring Stretch
Quad Stretch
Wall Chest Stretch
Arm Cross Pull
Triceps Stretch
Downward Dog
Cobra Pose
Child's Pose

You will notice in our calorie burn meter that there are two numbers; one high and one low. This is the top and bottom of our calorie burn estimates. If you are pushing yourself 100% the entire time, you should fall within this range. The numbers have been calculated for both men and women, and the numbers will apply most accurately to those who weigh between 110-225 lbs - if you are outside of that weight range you may burn more or less than we have estimated.

One of the most important variables in how much energy you burn off with this kickboxing cardio workout is going to be how hard you push yourself. If you completely limp your way through this workout, you're wasting your time! If it feels easy, you aren't pushing yourself hard enough. Imagine someone or something that makes you mad, get yourself fired up, and swing away. Put some power into your movements, swing like you mean it.