Workout Details

  • Duration: 11 Minutes
  • Calorie Burn: 77-132
  • Difficulty: 3/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, Kickboxing
  • Video Player: View on YouTube
Body Focus Total Body,  Core

Kelli's Cardio Kickboxing Workout

Truth be told, when we first started getting requests for kickboxing workout videos we kind of balked and hoped that the demand for that kind of training was a fleeting thing. It wasn’t something that either us of were familiar with and we didn’t want to “learn” how to do something outside of our comfort zone on the world wide web. But the requests kept rolling in and you know that our viewers are our upmost priority, so we gave kickboxing a go.

This is actually my first attempt at a Fitness Blender kickboxing video, maybe my 5th attempt at anything kickboxing ever, counting a brief stink involving a PE credit I had to earn in college. Basically I am working up to asking you to go easy on me in terms of critique!

Long story short both Daniel and I have grown to enjoy and appreciate the unique muscle groups used in a kickboxing workout routine, as well as the quick sweat that you work up while doing it, so; we now happily oblige in providing these workouts.

Aside from the impressive number of calories burned in a workout like this one, kickboxing also challenges your cardiovascular endurance, your balance, and your overall control over your body. A full routine can leave you unexpectedly sore, particularly in your upper body and torso region.

Workout Structure:
8 Combination Moves
10 Repetitions of each Combo, per side
1 Round
11 Minutes Total

Here are the kickboxing combinations that you will find in this cardio workout:
High Kick + Side Kick + Jab + Cross + Hook

2 Hooks + 2 Upper Cuts + 2 Jumping Jacks

4 Forward Punches + 2 Cross Punches

High Kick + Rear Kick

2 Jumping Jacks + 2 Forward Kicks

2 Knees + 2 High Kicks

Jab + Cross x 2 + Upper Cut + Stance Switch

2 Knees + Jab + Cross

There is no warm up or cool down in this video, though both are recommended – you can find videos for each in our workout library. As in our other kickboxing videos, we do two slow motion versions of each move before we move straight into the full speed versions.

How many calories does this cardio workout burn?
We estimate that this home cardio routine can burn roughly 7-12 calories per minute. Of course your actual expenditure will depend on factors such as your weight, gender, muscle mass, actual exertion levels, and more. We recommend giving each move all you’ve got in order to maximize your burn and get the most from this video.

If you want to bump up your total expenditure, we strongly recommend combining this workout with one of our strength training routines, or even another one of our shorter cardio routines. If you really liked this one, you could even repeat it for another round or three, but we always urge that you try our other workouts in order to keep those muscles guessing and the brain from growing bored.