Workout Details

  • Duration: 38 Minutes
  • Calorie Burn: 334-519
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, Toning, Kickboxing
  • Video Player: View on YouTube
Body Focus Total Body

Kickboxing + HIIT Workout Blend: Fat Burning Interval Cardio Workout at Home

One of our goals with Fitness Blender is to make fitness and good health accessible to as many people as we possibly can. Part of the way we can do that is by creating many routines that use literally not a single piece of equipment.

This at-home cardio workout is a great example of a routine that uses nothing but your own bodyweight to burn off calories and firm up the body fast. We have combined kickboxing, abs exercises, and moves commonly found in high intensity interval training routines to bring you a varied workout that will go by very quickly.

Both warm up and cool down are included in this one stop workout video.

What other Fitness Blender workout videos can I combine with this one?
Cardio is a very important part of being fit and healthy, but it's not a complete picture. You can't underestimate the value of strength training when it comes to health and easily maintaining a fit, lean body. Make sure that you're doing at least 2, preferably 3-4 days of strength training (ideally, two for the upper body, and two for the lower body).

How often can I do this workout?
Anytime you're sore from a workout, you want to give your body a chance to heal itself before you repeat any kind of strenuous activity. With that said, you can do this cardio workout 3-4 times a week. Do remember that it's good to mix things up, to keep the body and the mind guessing, and that we have hundreds of free full length cardio workouts to choose from.

Does it effect my calorie burn if I stop for a longer break?
Ideally, you aim to push yourself through the laid out time interval or number of reps- but - the most important variable is that you make your way through the routine, at whatever pace you need to in order to get it finished. It's important to learn to listen to the signals your body sends; if it tells you to stop like it means it, listen (there's no good reason to puke during a workout). Catch your breath, grab a drink of water, and jump right back in as soon as you can and it wont render your workout useless.

Workout Streucture:

Warmup: (8 min)
- Arm cross swing
- Arm circle stretch R
- Arm circle stretch L
- Standing torso rotations
- Up and out steps
- Standing toe touch crunch
- Hopping torso rotation
- Arm cross and circles
- Inside thigh stretch
- Shoulder roll/toe touch

Section One: (12 min)10 reps kickboxing combo (L & R) 20 reps cardio2X, AB AB format
- Jab, Cross, jab cross, knee, knee
- Cardio - jumping jacks
- Jab, hook, hook, uppercut uppercut
- Cardio - standing oblique crunch
- High punch, high punch
- Cardio - Fly jacks

----Water Break----

Section Two: (8min) Cardio intervals
- 20 reps Boxer shuffle/Jog in place
- 10 reps high knees
- 10 reps of following Total body exercises: 2X
- Mountain climbers
- Jumping lunge with rotation
- Side plank with oblique crunch (5 on each side, L & R)
- Pushups
- Burpees

Cooldown: (6 min)
- Up & overs
- Arm chest crossArm circles
- Inside thigh stretch
- Wide hamstring stretch
- Flat back toe touch
- Toe touch(Boxer shuffle)
- Arm cross shoulder stretch L & R
- Overhead tricep stretch L & R
- (Standing) Chest & Back stretch