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

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

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

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

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

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

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

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

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