Kickboxing HIIT Workout

Kickboxing HIIT Workout

This was a highly requested workout and I know you are going to love it! This KICK BOXING HIIT workout for fat BURN will get you sweating and feeling so good.

Cardio kickboxing adds that element of following along with a certain combination, in a fast pace, but also offers the user the feeling of power and strength, using defensive fighting moves that gets the heart pumping and the body sweating!

The difference between cardio kickboxing and regular kickboxing on a heavy bag, is that with cardio kick, you will move in a fast pace, switching up the moves rather quickly. You really want to get an idea how the movement works before hand, so you know what you should be feeling during the moves.

A couple pointers:

  • always keep your abdominals engaged, drawing your bellybutton in, core nice and strong
  • try and keep you 'guards' up the entire time, in a fist, thumbs out
  • try and always look in the direction of your kicks/jabs when doing the moves
  • don't forget to breathe
  • start doing the moves without the jumps, once you master that, add the jumps if you can
  • HAVE FUN!!

The workout will consist of:

Curtsy lunge punch: Begin with your feet are shoulder-width apart step your leg back into a curtsy the back of your knee gently touches the floor bring your feet back together and perform a bicep curl into a punch

Reverse Lunge Punch:  Do a reverse lunge and then you come up kick it and punch. So reverse lunge kick. And punch

Hip Rotation Jump: Face to your left with legs spread apart, then rotate your right leg, squat then come back to original position

Undercut Forward Punch: Start in boxing stance. Rotate right hip forward, pivot on ball of right foot, squat and loop and swing right hand up as if punching someone in the chin and . Protect chin with left hand throughout the movement

Full Sit Up Punch:  To do them, lay on your back with your knees slightly bent in a butterfly position. Do a sit up, then at the top position do four straight punches in a row. Make sure you're squeezing your core the entire time so you're never resting at the top position. Lower down and repeat.

Frog Jump to Inch Worms: 

Sit back with your feet in a wide stance and with the toes turned out at an angle. Jump forward and up, land on your toes and squat. Then Inchworm back and return to the starting position. Repeat this back and forth movement until the set is complete.

Running Man Punches: Lie down on your back with your feet up, release your legs lower and keep punching your legs and punch your arms at the same time. Keep the pace going. 

Mountain Climber Jumps:  Start in a push up position, hands and feet are equal width so about shoulder-width apart. Keep your hips down and extend your legs one at a time to a bent knee position and move at a fast pace like you are climbing and jumping forward.

    Check it out here:


    Combine your exercise plan with healthy eating habits (click here for your customized plan) to get the butt you want. This calorie-torching cardio workout, will get your heart rate up and the fat to drip away! 

    If you do this routine regularly, it won't take very long for your cardiovascular fitness and endurance to improve. This is a no equipment cardio workout which means just jump in your workout clothes and let's get going. You can download the full 28 min version of the workout on the BTES app.

    Leave your comments below, let me know what workouts you want to see next!




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