Workout Details

  • Duration: 27 Minutes
  • Calorie Burn: 200-375
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Kickboxing
  • Video Player: View on YouTube
Body Focus Total Body

Fun Kickboxing and HIIT Cardio Workout Challenge - HIIT Fat Burner with Warm Up & Cool Down

This workout is challenging, but it's fun - and by fun we mean that by the time you're done, you're going to be satisfyingly exhausted and recharged at the same time, swimming in your own sweat. This is a calorie burning powerhouse, and it's sure to push your cardiovascular limits and endurance.

We've combined intervals of high intensity bodyweight cardio with kickboxing combinations. Switching back and forth from one training type to another forces you to keep your head in the game, and it helps to keep you from getting too bored. Though you'll be working hard throughout both training types, one kind of ends up serving as a rest period from the other.

Workout Structure:
Alternate Training Styles:
- 3 Groups of Kickboxing
     - 10 Reps of Each Combo
- 3 Groups of HIIT
     - 20 On 10 Off; AB, AB

- None

Warm Up / Cool Down:
- Both Included

Printable HIIT Cardio and Kickboxing Workout:

Group 1: Cardio Kickboxing Combo
- Duck x2, Jab, Cross, Jab, Upper Cut x2

Group 2: HIIT
- Burpee
- High Knees

Group 3: Cardio Kickboxing Combo
- Jab x2, Hook x2, Knee x2

Group 4: HIIT
- Star Jump
- Pop Squat

--- Water Break ---

Group 5: Cardio Kickboxing Combo
- Knee x2, (Jab, Cross) x2, Knee

Group 6: HIIT
- Static Squat Side Steps
- Mt. Climbers

This workout doesn't require a single piece of equipment, which means that it can be done anywhere, anytime. Remember to push yourself; you can make a big difference in caloric expenditure by making sure that you are staying present and challenging yourself to maintain a high level of effort output the entire time. On the flipside, you can always stop and take extra breaks if you need to. Just make sure that you don't let your body cool down too much, or your workout routine might get sidetracked.