Workout Details

  • Duration: 11 Minutes
  • Calorie Burn: 55-176
  • Difficulty: 5/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Toning, Kickboxing
  • Video Player: View on YouTube
Body Focus Total Body

Kickboxing HIIT - Quick Cardio Kickboxing Workout

We are always getting requests for more kickboxing workouts so we thought we would deliver up a new kickboxing routine but this time with a bit of a twist. This time instead of our usual design where we have combinations of punches and kicks etc. leading with one side then the other we have taken that idea and added intervals of traditional bodyweight exercises following each change in kickboxing combinations and leading side.

This gives a whole new challenge in trying to maintain control of your body during the kicks and punches before and after doing a taxing total body exercise. This is meant not only to challenge your body physically but also to challenge you mentally, as you have to change training styles/motor pathways very quickly while still focusing on form and control. To do that we take a combination of kickboxing moves and repeat them ten times leading with one side of the body and then complete 10 repetitions of a traditional bodyweight exercise in a different plane of motion. Then we repeat the same combination of kickboxing moves leading with the other side of the body before repeating the bodyweight exercise again. Once that total cycle is complete we switch to a new combination of kickboxing moves and another bodyweight exercise.

We have four separate groups that are to be done in as little time as possible, only stopping to take a short break in between each individual group. As with our other kickboxing routines the amount of effort you put into this workout is directly related to the amount of calories you will end up burning. It is very easy with this type of workout to only go through the motions rather than really push against yourself, as your body will be constantly telling you to slow down or stop. It is important to know your limits and how to interpret the signals your body tells you so you can safely work at your maximums without pushing to a point of danger. However the vast majority of exercisers never push themselves to the safe maximums that their body is actually capable of.

With this routine you can see a calorie burn anywhere from 5-16 calories per minute. For this 11 minute routine that comes out to 55 to 176 calories total. The reason this is such a large range is because of the reason stated above. If you only go through the motions then expect to only burn 55 calories, however if you push as hard as you can and work against yourself (push and pull your arms and legs against themselves) every step of the way then you can easily burn 176 calories with this routine.

Kickboxing HIIT Workout Routine

10 Reps – Jab + Jab + Cross (Left)
10 Reps – Push Ups
10 Reps – Jab + Jab + Cross (Right)
10 Reps – Push Ups

Rest (0-60 seconds)

10 Reps – Knee + Jab + Cross + Knee (Left)
10 Reps – Burpees
10 Reps – Knee + Jab + Cross + Knee (Right)
10 Reps – Burpees

Rest (0-60 seconds)

10 Reps – Upper Cut x 4 + Hook x 2 + Knee (Left)
10 Reps – Jack Knife Crunches
10 Reps – Upper Cut x 4 + Hook x 2 + Knee (Right)
10 Reps – Jack Knife Crunches

Rest (0-60 seconds)

10 Reps – Hook x 2 + Knee x 2 + Kick (Left)
10 Reps – Rotating Side Hip Raises
10 Reps – Hook x 2 + Knee x 2 + Kick (Right)
10 Reps – Rotating Side Hip Raises