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Kickboxing HIIT Workout

This Cardio Kickboxing Workout Will Make Calories Wish They Had Never Been Born

Feb 6 2018

Ready to sweat? Shane Barnard, creator of Urbankick workouts at Crunch Fitness, designed an intense at-home workout just for you.

"This 20-minute cardio kickboxing and HIIT workout will crush calories," Shane told POPSUGAR. "Combining punches and kicks with lower-body HIIT drills will work your entire body and rev your metabolism."

Here's how it works: you'll warm up (instructions below), and then use a timer (either on your phone, with an app, or using a watch) to complete each exercise for 30 seconds, followed by a 15-second break between each move. Repeat the circuit for a total of two times.

"Your goal is to perform the exercises at a moderate pace by safely repeating the moves with full range of motion. You can increase or decrease your intensity by adjusting your pace," he said.

OK, for the warmup — 15 seconds each:

  • Standing torso rotations
  • Arm circles forward
  • Arm circles backward
  • Arm criss-cross
  • Squats
  • Reverse lunges
  • Knees up
  • Butt kickers
  • Lateral lunges

All done? Let's get to work.

Image Source: POPSUGAR Photography / Diggy Lloyd

Front Jab

Punch forward!

Shane's tips:

  • Power the punch from the hips.
  • Go for full extension of the arm
  • Don't lock your elbows
  • Perform the move for 30 seconds, followed by a 15-second break before moving to the next exercise

Burpees

You know the drill! Drop and give us as many burpees as you can for 30 seconds.

Shane's tips:

  • Keep your knees in line with your toes
  • Add a jump to increase the intensity
  • Perform the move for 30 seconds, followed by a 15-second break before moving to the next exercise

Front Kicks

Kick forward!

Shane's tips:

  • Push the heel forward, like you're kicking down a door
  • Don't lock the knee
  • Maintain a neutral spine, and a neutral and stable upper body/core
  • Perform the move for 30 seconds, followed by a 15-second break before moving to the next exercise

Cross Jabs

Punch across your body!

Shane's tips:

  • Power the punches from the hips
  • Rotate the hips and torso when you punch
  • Use the full extension of the arm, but don't lock your elbows
  • Perform the move for 30 seconds, followed by a 15-second break before moving to the next exercise

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Speed Skaters

This move is a classic. Here's how to do it:

  • Start in a small squat. Jump sideways to the left, landing on your left leg.
  • Bring your right leg behind to your left ankle, and don't let it touch the floor.
  • Reverse direction by jumping to the right with your right leg.
  • Perform the move for 30 seconds, followed by a 15-second break before moving to the next exercise

Front Kick Lunge

Kick forward, lunge back.

Shane's tips:

  • Right leg kicks forward, and then steps back to neutral.
  • Left leg will step back into a reverse lunge, then step back to neutral.
  • Do this for 30 seconds, then rest for 15 seconds.
  • Repeat on the opposite side for 30 seconds.
  • Take a 15-second break before moving to the next exercise

Uppercuts

Do you know how to do an uppercut? It's pretty simple.

Shane's tips:

  • Power your punches from the hips
  • Push your fist forward and up to punch under the chin
  • Perform the move for 30 seconds, followed by a 15-second break before moving to the next exercise

    • Side Kick and Tap Out

    Kick and tap! Here's how it's done.

    Shane's tips:

    • Your right leg will kick to the side with flexed foot then step back to neutral
    • Your left leg will tap to the side and back to neutral
    • Your standing leg will externally rotate from the hip and will pivot during the kick
    • Do this for 30 seconds, then rest for 15 seconds
    • Change sides and repeat for 30 seconds, then rest for 15 seconds before moving on to the next exercise

    Hooks

    One more boxing move: hooks!

    Shane's tips:

    • Power from hips
    • Maintain a bent or flexed elbow
    • Punch the outside of the chin
    • Perform the move for 30 seconds, followed by a 15-second break before repeating the circuit for a second time

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