Fast Fat Burning Workout - Cardio Kickboxing HIIT Routine


Calorie burn:

56 to 104





Equipment Needed:

No Equipment

Workout type:

Cardiovascular, HIIT, Toning

Body focus:


Workout Details

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.



05/19/14 10:21am

Great quick workout... Used me 2lb everlasting gloves. I did alt jump kicks jump kicks for the thigh slap jumps and the switch kicks...on to CHEST!


04/04/14 11:51am

I was able to incorporate my heavy bag into this routine, but it would be great if you could add some specific workouts using this equipment. I need help making good punching combinations and adding effective cardio components! PLEASE PLEASE ADD A HEAVY BAG WORKOUT!


04/02/14 8:24am

Summarizing my first day in your site, I can say that it is the one workout for this day I completed... Your workout are super-hard! It is amazing!


01/05/14 11:27pm

LOVE! This is such a great, quick boost. I'm breathing hard, I'm sweating and I feel great. Thanks so much!


12/02/13 7:35pm

I tried this video after having failed at the 400 cal 27 minutes one that was too difficult for me, I was able to do all the exercises in this one and got a real good sweat, that was great!


10/14/13 3:42pm

i just did the second exercise and accidentally faceplanted into a push up LMAO! ... love the workout tho! just need to watch the video carefully before doing the exercise haha , Awesome workout :D


07/08/13 7:44pm

Awesome. This one felt great while I was doing it... now that I'm done, I'm all sweaty and breathless! And in only 8 minutes - I love it. Thank you so much for giving me the opportunity to get fit while my little ones are sleeping! I really appreciate you guys, and love to tell people about your amazing site. Thanks.


06/21/13 8:27am

This exercise is great. I've been learning workouts for a long time. Fitnessblender gave me LOTS of new ideas.
So .. Thanks for that !
And kikboxing is magical, it makes you feel in control and makes you stronger !


06/17/13 8:18am

First workout with fitness blender... Enjoyed it!


03/27/13 7:32am

Another fantastic work out !! It's getting better by the day, I am so happy I've found you two! :) Everything is so thorough and well explained, it oozes of professionalism and knowledge, which is paramount to get people moving in the right way! thanks so much x

fitness bunny

03/26/13 5:34am

ummmm its not professional kickboxing. its a fat burning routine and it burns like hell and huffing and puffing is the main attraction here. I LOVE these guys & thanks to them i am slowly slowly getting to my total body made of muscle goal. :) love u guys... ur both so damn cute xx


03/23/13 4:12pm

Nice quick workout!!


03/22/13 9:44am

Glad you've done another kickboxing workout! Thank you guys.

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