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HIIT Cardio Kickboxing plus Core Workout - 33 Minute Cardio and Abs Workout

33 Min • Total Body, Core
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Toning, Kickboxing
    • Equipment No Equipment
    • Membership Free


    This Kickboxing workout is a new take on a style we have done many times before this time utilizing full body moves as well as kickboxing combinations. 

    High Intensity Interval Training or HIIT is a calorie burning and endurance building powerhouse and so is our version of cardio kickboxing. So, we thought we would take two challenging styles of exercise and combine them into one epic routine that will challenge every muscle in your body; leave you with the feeling that you just made your body stronger in every way possible.

    The idea is simple; we took the structure of a cardio kickboxing routine with various punches and kicks to challenge your cardiovascular endurance then coupled each combination of moves with a single total body exercise designed to challenge your strength, endurance and coordination.  What we got was a HIIT routine that lasts for over 20 grueling minutes before you slow down to complete a core specific routine to finish off your abs, lower back, and obliques so that you remember that you did this workout the next day with every move you make.

    During the HIIT portion of this routine we use an interval of 45 seconds of activity with 15 seconds of active rest (jogging in place, boxer shuffle, etc) 4 times for each group. Each group consists of one kickboxing combination and one total body exercise done back to back alternating in our traditional A,B,A,B format. Once you have completed all 4 intervals of a given group then you get an extra rest until you start your next group.  Once all five groups are complete then you get another rest before we start into the core portion of this video.

    In the core portion we have seven different exercises that focus on the abs, lower back, and obliques either individually or in combination. Each is done only one time through for 60 seconds then you get a 15 second break to rest and get ready for the next exercise. Your core muscles should be already tired by the time you get here - if you need to modify these exercises to make them easier feel free to do so, however if you don't feel as though you are as tired as you want to be then you can easily make these exercises harder by holding extra weight. Every exercise, excluding the Flutter Kicks, can be made more difficult by holding a dumbbell in your hands. Just be sure to pick the right weight for you and remember form is always more important than the amount of weight you lift.

    Printable Kickboxing and Abs Workout:

    HIIT Cardio Kickboxing

    Group One:
    (Cross + Jab) x 2 + Upper Cut x 2
    Side Burpee / Burpee T-Stabilization

    Group Two:
    Knee + Hook x 2 + Knee x 2 + Upper Cut
    Thigh Slap Jump

    Group Three:
    Duck x 2 + Upper Cut + Jab + Cross
    Plank to Kick Through

    Group Four:
    Shin Block + Hook x 2 + Upper Cut x 2
    Mt. Climbers

    Group Five:
    (Jab + Jab + Cross) x 2 + Knee x 2 + Upper Cut
    Star Jump

    Core Component

    Flutter Kicks
    Back Bow Crossovers
    Windshield Wipers
    Jackknife Crunches
    Side Hip Raises (L&R)
    Russian Twists

    This routine is a heavy hitter when it comes to calorie burn as it burns between 8.5 calories per minute on the low end and 15.5 on the high end giving you a total calorie burn of between 254 to 466 calories when done with this 33 minute video.