Cardio Kickboxing Workout to Burn Fat at Home - 25 Minute Kickboxing Cardio Interval Workout

Hey guys, I'm Kelly from Fitness lynda.com. Today I have a

cardio

kickboxing

workout

for you. We'll start with a light

cardio

warm-up and then move right into those

kickboxing

interval

s and groups of two. We'll finish with a cool down and stretch, you don't need any equipment for this, so let's go ahead and start with the cardio warm up. We are doing these light exercises for about 25 seconds each. Let's see that moving feet can start with a nice, light warm-up gradually. make sure you breathe deeply, your body is nice and relaxed, now step back and forth as you move your arms and warm up this range of motion.

Next we'll do toe kicks, move those legs a little bit, you should just kick. Go out as high as you can to lose your balance or pull any muscles hard. Five seconds left. We will switch to fly jacks. Here we go, so look, you're really good at jumping but your hands are getting together in the fire. Remember to breathe. keep your belly in increase the speed as you get closer to it know that

interval

now jumping jacks same thing pull your head three seconds we're going to move our feet do just a basic twist of the torso so here the knee is slightly bent so lock your hips in place and try to keep the movement throughout your torso, okay, the last warm up exercise will be lateral jumps, like the first movement, but this time you are putting a little power into it, it is a back jump . and go ahead, it doesn't have to be too difficult, but try to increase the distance that you're jumping and your speed so when we're good, keep those feet moving, we'll go right into our kickboxing training for our kickboxing. interval, so we'll do 50 seconds on 10 seconds rest and then 50 seconds again, so we'll do a completely different exercise or we'll do the exercise on the opposite side of the body, so the first one will be a no-lead jab, like the hand from the front foot, cross and then kick the back leg, okay, cross kick with jab, remember 50 seconds with 10 seconds left, it starts in just a few seconds, here we go, cross kick with jab, you can move as slow or as fast however you want, pick up the pace as you get comfortable with it, make sure you exhale, don't hold your breath, roll your shoulders with that 1 cost punch, okay, keep your feet moving, we'll never be okay, repeat. same on the opposite side of the body cross jab and back leg kick - blonde here we go jab cross kick jab cross kick is about half 10 seconds 3 2 1 correct remember as long as you keep your feet moving we will get it done for the next group, our next kickboxing combo is going to be a hook hook on that back arm, fun hook hook and a knee, so hook hook, knee, okay, keep your feet moving, starting just a second, two , one, here we go, hook to hook. knee hook just keep going on that same side keep your movements fast and your core tight but whatever speed you need to the other side number two back hooks for Luke and anyone set you up here we go front hook back hook back knee hook top hook knee front, there you go, fifteen seconds left, okay, good job, get ready for the next group, our next animal, it will be two of your knees plus three hooks, okay, I'm going to do that on each side of the body, ready, start . just a couple of seconds and here we go, so two back knees and three hooks alternate, which hand starts doing the punch each time, so you're mixing up each round just because there's an odd number.

I make sure to level things out. Three seconds left. take that quick break don't get too comfortable do it on the opposite side of the body two one here we go one two one two three we're weird top top top there's half keep it up breathe 15 seconds five let's go okay copy drink water if you have to, de Otherwise we'll come back the next day, this is what we have next, two punches and two elbows, so really put your whole body into that turn, turn your hips a little bit, turn your knees to continue. in the direction you're swinging that elbow ready two jobs two elbows here we go jab jab elbow elbow keep your knees soft find your breathing pattern let's exhale well when you're really pushing yourself bringing the ball back you've got fifteen seconds left get ready for the next side two punches two elbows on the opposite side three two one there you go jab jab elbow elbow jab jab elbow elbow fifteen seconds five three two one okay keep your feet moving let's take a quick break if you need our latest cardio kickboxing combo, It's going to be two hooks, two hooks in this dance, so two hooks jump to the other side, okay, there we go, upper hook, uppercut switch, upper hook, uppercut switch, keep it up, only 15 seconds left, Hey you.

We came out doing the same thing when it was too far away since we are alternating our posture until the end here we go to the two upper hooks 1 2 3 4 we change halfway you push yourself you go three seconds very good there we go to just a regular cardiovascular interval, maximum, doing 50 seconds with 10 seconds rest sometimes until adding a couple of extra calories and moving on to our cool down, our last interval will be 3

minute

s, we will do 50 seconds with 10 seconds rest. basic cardio exercise, we start with a Bowl with high knees, so three high knees and then I'll keep you ready here we go 1 2 3 hold it for just a second, this helps you with a lot of calories and also helps you develop balance. makes it small it's not as fast as you can before that hole meets your leg it's almost perfect if you live in Florida possible it's also good practice try not to travel everywhere what I'm doing turned out to be surfing try to practice enough control stay relatively stationary oh five seconds ah hip flexors okay next time we do lateral lunges pops oh riddle here we go down here make sure you keep your back flat keep this leg straight pop back up center 20 seconds left three two one very good next up two ducks three hooks the last one here we go one two one two three keep it up less than ten seconds very good here we go now we have left is our downward pull in the stretch keep his feet moving I'm going to make him breathe okay and I'm hard down, slowly, stay here for a

minute

, okay, plant those feet, I'll make contact circles with my toes so you're stretching for the entire duration of the main movie, don't do it. force anything.

Next we're going to do a capsule hunt, so grab that foot, pull it toward your butt until you feel a stretch in the front of your thigh, go ahead and switch sides, keep a slight bend in the supporting leg, you know, keep up. this leg straight, bend this one and pull this arm, one of our friends, good stretch on the back of the arm, also, not the opposite arm, this is the best part when you finish your

workout

. Okay, go ahead, stretch the front of the fly here at the hip flexor, pull this arm back over your head, act like you're trying to touch your fingertips between your shoulder blades, all right, switch gears. side, all right, come to the center here, then slide your toe, touch your arms, push them up so you'll come up here on the other side of your head so you feel a stretch in your shoulders.

Alright, relax, good job guys, this training has completed you.