Workout Details

  • Duration: 23 Minutes
  • Calorie Burn: 141-281
  • Difficulty: 4/5
  • Equipment: Jump Rope, No Equipment
  • Training Type: Cardiovascular, Toning, Kickboxing
  • Video Player: View on YouTube
Body Focus Core,  Total Body

Stress Busting Cardio KickBoxing and Core Workout

Cardio kickboxing has a unique way of turning any workout into a true sweat session. It leads to a unique and very thorough kind of muscle soreness the next day that's pretty satisfying. This is definitely a training type in which you get out what you put into it, so make sure to push yourself hard all the way through this routine by staying focused and present, putting every ounce of effort into every move.

Workout Structure

  • Intervals of cardio kickboxing exercises weaved in with core exercises that target the abdominals, obliques and lower back
  • Focus: Cardiovascular endurance, fat burning, stress reduction, improved coordination and speed
  • Targets: Mid to high-range cardio + total body effort with a heavy emphasis on core work
  • Equipment: Optional jump rope (a great piece of inexpensive workout equipment - just fake it if you don't have one!)
  • No warm up or cool down included; we recommend both

Printable Workout

Jump Rope (1 min)

Kick- (5 Min)
-  Jab Jab Cross
-  Jab Jab Cross Hook
-  Jab Upper Cut x 2
-  Jab Cross, Duck x 2 Jab Cross
-  Jab x2, Upper Cut, Hook, Hook

Core- (10 Reps Each)
Side Bridge L - Side Knee and Front Kick
Side Bridge R - Side Knee and Front Kick

Jump Rope Cardio- (1 Min)

Kick- (5 Min)
-  Jab Cross, Knee, Knee
-  Jab Cross Jab, Upper Cut x2, Knee
-  Shin Block (f), Jab Cross Jab, Shin Block (r)
-  Shin Block (f) x2, Knee x2
-  Knee, Hook, Hook, Knee

Core- (10 Reps each x 2)
Toe Touch Crunch
Back Bow Crossover

Jump Rope Cardio- (1 Min)

Kick- (5 min)
-  Jab Cross Jab, Front Kick
-  Front Kick, Knee, Jab Cross Jab
-  Shin Block, Front Kick, Hook, Hook
-  Knee (20 sec)
-  Jab Cross (20 sec)

All of these combinations of moves can require quite a lot of coordination; don't feel bad if you lack it! Your starting point in any aspect of fitness is less important than the fact that you start. Don't worry if you're not able to move as fast as Daniel does in the video, but if you can move faster and with cleaner movements, go for it. Try not to judge yourself too harshly and aside from channeling any stressful feelings to help push yourself during the kickboxing workout, try to keep your self-talk positive.

How to use this routine
There are a lot of different ways that you can use this workout. You can use it in combination with other core routines to really burnout the muscles of your midsection, or you can do it before or after a strength training workout for the upper or lower body. If you're sore the next day, you will want to focus on taxing different muscle groups until the ones you use in this routine feel fully healed. If you're sore allover, stretching, yoga, Pilates, or low-mid range cardio workouts are great options for staying active without overly taxing your body.