Workout Details

  • Duration: 8 Minutes
  • Calorie Burn: 56-104
  • Difficulty: 5/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Toning, Kickboxing
  • Video Player: View on YouTube
Body Focus Total Body

Fast Fat Burning Workout - Cardio Kickboxing HIIT Routine

A quick bout of exercise can wake your mind and your metabolism up in a hurry - it's definitely much more effective than a big cup of coffee, though much harder to talk yourself into committing to.

This HIIT workout video is short, requires no equipment at all, and can be done anywhere. Give this seven minutes and thirty seconds your full blown effort and you will feel productive and refreshed (okay, if we're being honest; probably a bit sweaty and winded, as well) by the time you're finished. If you're feeling stressed out or frustrated, this can be a great fat blasting workout to take out some aggression and blow off some steam. If you need a little extra motivation to push yourself harder, think of something or someone who has frustrated you recently and you might find that you are able to work a little harder, and that you feel a bit more relaxed once the routine is done.

The HIIT Cardio routine uses active intervals of 20 seconds, with ten seconds of rest between each, repeated four times through.

There are three different intervals in this routine that use a combination of total body moves to engage multiple muscle groups and ensure that you're going to be burning a high number of calories. There is a 40 second rest period in between each of the different kickboxing exercises.

Here's a breakdown of each of the cardio kickboxing (inspired) combinations:

Interval One: 4 Uppercuts + Thigh Slap Jump Squat - With as much effort as you can muster, do four uppercut punches and then immediately jump forcefully upward, bringing your thighs upwards so that they are close to parallel with the floor, slapping them with your hands. Land soft, bending those knees to absorb the impact, and then repeat.

Interval Two: 4 Hooks + Switchfoot Burpee - Do four hook punches and then immediately drop down into a burpee (high plank) and back up, in a stance that places one foot leading in front of the other. Repeat the hooks, drop back down into your burpee, this time letting the opposite side of the body lead the motion of coming back up to your standing position. Alternate which foot is forward with each burpee.

If the recovery intervals are too long for you, start jogging in place, doing jumping jacks, or even high knees if you want to push yourself harder.

We estimate that this routine can burn 7-13 calories per minute, and because it is high intensity interval training, it also offers the benefit of a metabolic bump, or what people often call the "afterburn effect". Doing this workout can easily tack an extra 100 calories onto your daily expenditure.

There is no warm up or cool down in this video; make sure to include at least a quick version of both in order to help your body prepare for, and wind down from, intense exercise like this.