Intermediate Difficulty
Today’s cardio kickboxing workout features authentic combinations and techniques—but no prior experience is needed. Whether you’re brand new or have some background, this routine is designed to challenge and improve your skills each time you revisit it. It’s a great way to burn fat, boost endurance, and build full-body conditioning.
No equipment is required, though you can hold light dumbbells or water bottles if you want to add a bit more intensity.
Round 1:Warm Up
Overhead Squat + Reach x 10
Faux Jump x 30 sec
1, 2, kick, switch kick, 20 knees, 20 punchouts, 1234
Forward/back jumps 30 seconds
Round 2:
3,2
3,2,3
3,2 switch kick
Front kicks x 15 sec right/left
1,2,1,2 fast
Push Up + Knee Raise Knee Raise
Hook punchouts x 20
Round 3:
1,2,1,2 front kick, front kick
Reverse lunges x 30 seconds
3,2, uppercut, uppercut
15 sec round kick right/left
Iso Squat 20 punchouts
Push Up + High Plank Row
Round 4:
1,2,3,4 1,2,1,2
20 knees
Push Up + Arm Raise x 10
1234 switch kick
Squat + Side to side twist x 30 seconds
3,2 uppercut uppercut
1,2,1,2 fast
Squat jumps / Squats
1,2 duck
30 sec running punchouts
Cool Down
V-Sit Reach + Scarecrow
Kneeling Hip Flexor + T-Rotation Stretch
