Ready to sweat? Shane Barnard, creator of Urbankick workouts [1] at Crunch Fitness [2], designed an intense at-home workout just for you.
"This 20-minute cardio kickboxing and HIIT workout [3] 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.
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 [4]! 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
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 [5]? It's pretty simple.
Shane's tips:
- Power your punches from the hips
- Push your fist forward and up to punch under the chin
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