Follow Coach Kozak through another calorie and fat burning cardio kickboxing routine. This is a quick and efficient workout that only takes 15 minutes! No equipment required for this one, but feel free to add some light hand weights for extra resistance. Let’s go!
Cardio Kickboxing Workout Routine
Shadow boxing combined with the following cardio movements: All 1’s, then all 2’s Squat + Dodge Side to Side Punch and Crunch Low Squat Punchout High Plank Run in Place Run in Place + High Punch Out Switch Jump Punch
hey everyone it’s your personal trainer coach Kozak from has fit and I’m really excited because today we’re going to do a cardio kickboxing workout it’s a great routine for both men and women and there’s absolutely no equipment required for this routine now for some added resistance I’m going to use these two pound hand weights you could also use a couple of cans or water bottles or like I said just nothing at all you decide what is right for you in your fitness level today now I’m going to do the whole routine with you like always I use a little number call out system real quick a 1 is a left jab a 2 is a right straight a 3 is a left hook and a 4 is a power punch straight punch now if you want more information than just that go ahead and click this link up here and it’ll give you like a full tutorial otherwise we’re going to get right into this workout hope you’re as excited as I am or at least I am pretending to be well who knows which one right ok let’s go ahead and do some photo ropes to start if you have a real jump rope feel free to grab it otherwise faux jump rope works great just a light hop on the balls of the feet this is gonna serve as our little light warm-up today but I have a complete five minute warm-up if you want to do a more extensive warm-up that I’ll also through up here in a card stand light and on the balls of your feet nice little circular wrist motion just like you would with the normal jump rope that this is already too much you can run and lightly run in place you decide which one is right for you this one’s a little easier this one’s a little harder so throughout today’s workout I’m going to be giving you little modifications along the way that help you make this workout your own good nice and light on balls of feet we’re breathing three two one okay so we’re alternating back and forth today between shadow boxing and some strength exercises cardio moves for a nice full well-rounded workout we’re gonna start with our hands up we’re going to move around with our feet shoulder-width apart so anytime we move you’re keeping your feet in that distance between your feet I don’t want you to cross over I just want nice little shuffles so at all times while we’re shadowboxing you’re moving you’re not just staying in one place executing your punches and your kicks so go ahead and start now I’m moving right now let’s go one and move to and move one two nice one two one two one two one one two two one two one two good one two one two now any time keep moving any time I say I throw out a kick at the end you’re going to do that kick with the opposite leg of the last punch so watch one kick one now opposite kick and back pivot on that front leg bring your hips over one kick one kick and back one kick one kick and back nice again one kick one kick and back so let’s go one two switch kick so one two I want you to switch your legs and now kick with your back leg and put it down in front again one two switch kick one two switch kick down in front one two switch kick one two switch kick down in front one two one two good one two one two one two one two one two switch kick one two switch kick down good one two three kick one two three back leg kick again one two three kick one two three kick and back one two one two nice one two one two one one we just keep doing ones now one one one good nice and high keep that elbow in point with these two knuckles one one good one one alright switch it up now we’re going to to to to to good keep it up to – one into the next – good to – all right one two one two let’s go one two three knee one two three bring that back knee up knee up Towton one two three knee one two three knee up throw down one two three knee one two three knee up Towton let’s go one two three four one two three four one two three four one two three four again one two three four one two three four one two one two one two one two good one two one two okay we’re gonna do some defense now we’re going to squat weight back on our hips we’re gonna dodge side to side keep your hands up on your chin side to side little oblique crunches but you’re dodging those punches side to side weight back in the hips so you’re not just only bending at the knee right you want to get that butt back weighting your hips feet stay flat side to side good ends up being a nice full squat good getting those legs involved today definitely a total body workout you gonna feel good when this one is done trust me come on keep working guys side to side you got it so I decide what you come here for focus on it focus on what motivates you focus on your goals while you hear something made you start this video I don’t know what it what it is but you better acknowledge what it is have a clear goal do you ever want to get there you got to have a clear goal can’t just be get in shape gotta have a clear goal come on focus on let’s go and five four three two one okay we’re moving our hands are up we’re going back to shadow boxing remember feet stay shoulder width apart hands are up at our chin ready one two one two good one two one two one two three one two three four one two one two one two three four good one two one two one one one kick one kick and back so much grip on these shoes hard for me to pivot one kick one kick pivot and back good one kick and back nice one two one two let’s try a one front kick one back leg knee up point the ball your foot one front kick and back chamber one front kick again one front kick again one front kick again one front kick let’s switch those feet switch now let’s just go front kick that back leg one front kick two front kick three four doing five one more two more four knee up boom there it is one two one two good job guys come on keep it up keep the energy up one two one two one two three four one two three four good one two one two one two one two one two three four nice let’s go one two switch kick one two switch kick and down in front again once you switch kick one two switch kick down in front again one two switch kick down in front one two three nice okay we’re headed to the ground next we’re going to do a punch and crunch which is exactly what it sounds like by the way so feed her down we’re going to crunch up punch across crunch up punch across punch and crunch just bringing your shoulder blades up off the ground so it’s not a full sit-up but just a crunch so I don’t want you to just move in your head though gotta get those shoulder blades up off the ground and then punch across bring your hands back to your 20 Chinn between every punch good you got it come on grind it out get in the groove and get as many in as you can come on what are you waiting for what are you waiting on right here this is it you want to accomplish that goal you better put in the work nobody’s going to hand it to you and you’re not just going to mysteriously wake up tomorrow with it in your lap I promise you that my friend you got to work for it here it is put in that work you got it you got it your workhorse right here right here don’t stop give me ten more seconds ten more seconds almost there in five four three two one and you’re up on your feet try to keep that pace up and we’re moving right our hands are up and we’re moving we’re playing defense even from not punching we’re playing defense hands are up one two one two good one two three one two three four one two one two you got it good once you want to let’s go three two three two a little different let’s go three two again three two again three two again three two again three two alright next let’s do 20 knees left knee right knee pull down pull your opponent into you boom five six knee up Towton 9 10 11 you can even move while you’re doing it if you’d like 14 15 16 17 18 home India 19 20 hands are up and let’s move come on 1 2 1 2 1 2 1 2 1 2 3 4 good 1 2 1 2 1 2 3 4 let’s go 1 2 3 front kick 1 2 3 front kick him back again let’s go 1 2 3 front kick and back again come on 1 2 3 front kick put it back you got it good let’s go 1 2 and then a front kick with your front leg 1 2 front kick ready again 1 2 front kick again 1 2 front kick again 1 2 front kick good one-two one-two you got it one-two one-two we’re going to get down into a low ISO squat hold sit back weights in your hips you’re holding here hands up your chin you’re gonna punch so one two one two one two basically punch it out bringing those hands back to your chin I know what you’re thinking right now oh man thought this was supposed to be a beginner workout well guess what you’re still here you’re still grinding you’re still moving in you haven’t died yet you’re moving you’re still alive let’s go come on push through guess what you’re gonna surprise yourself today right you’re gonna achieve more accomplish more than you thought you were capable of let’s go come on come on I want you to surprise yourself right now come on let’s go come on put it out there don’t quit don’t stop don’t stand up and whatever you do do not pause that video come on let’s go give me five more seconds that’s it four three two one we’re up and we’re moving I know legs are on fire let’s use our arms 1 2 1 2 good 1 2 3 once you want to 1 2 3 4 1 2 3 4 good again 1 2 3 4 1 2 1 2 you got it don’t slow down come on you got it you got it 1 2 1 2 1 kick one kick one two three nice 1 2 3 1 2 3 4 1 2 3 kick front kick 1 2 3 front kick 1 2 3 front kick 1 2 3 front kick good ok so weights are down we’re going to go into a high plank position you’re either going to be here or here you decide which one is right for you high plank fast hands so high plank position abs are tight so either here or you’re here decide which is right for you today get those hands moving a little bit and elbow keep that bend the whole time and then you’re just right left right left hot hands like you’re hot feet like you’re running in place but with your hands core stays tight good job guys come don’t give up don’t slow down on me don’t give up on yourself think about what made you start this journey with me today to begin with don’t give up on it let’s go let’s go not much left 5 4 3 2 1 we’re up let’s go and grab those weights if you’re using them and we’re moving our feet and we’re moving our feet let’s go 3 2 3 2 let’s go 3 2 knee with the front leg ready 3 2 knee again 3 2 knee again 3 2 knee keep it going 3 2 knee poem in 3 2 knee up Towton 3 2 good again three two last one three two good moving on to a run in place hot feet and punch out up top punch out come on hot feet run in place hot feet run in place keep those feet moving we don’t have much left everybody don’t slow down and don’t quit don’t quit on yourself and don’t cheat because you’re only cheating yourself and not pushing me you’re not cheating me come on let’s go you got it you got it don’t slow down don’t slow down what do you got what do you got put it all out there put it all out there it says it right here people this is it move those hands move those hands let’s go ten more seconds that’s it that’s it right here come on come on put it put it out there put it out there push yourself with yourself with yourself five four three two one hands are up and we’re moving hands are up and we’re moving we’re moving we’re moving let’s go twenty knees go come on one two three four five six seven almost there come on nine ten don’t slow down 13 14 15 16 17 18 19 20 hands are up let’s move hands are up let’s move 1 2 3 1 2 3 not much left come on guys last minute 1 2 3 4 last minute right here 1 2 3 4 let’s go one two three four front kick with the front leg one two three four front kick one two three four front kick one two three four front kick again one two three four front kick one more one two three four front kick last thing today we’re doing a switch jump plus punch out so opposite hand opposite leg hop back and forth right here breathe this is too much for you today from a split stance position you can just punch otherwise give me the hops and we’re putting it all out there because this is it right here everybody this is what you came here for is the closer you’re gonna give up you’re gonna slow down are you gonna give it everything you got right here come on getting comfortable with being uncomfortable pushing harder than anyone else right here well you’re not alone all fighting together come on guys let’s go come on don’t break don’t break you’re almost there you know I’m sorry you’re stronger than a break let’s go five four three two one zero nice work thank you so much for fighting and pushing to the very end of that workout with me today hope you liked it as much as I obviously did and if you did give it a big ol thumbs up and subscribe to this youtube channel helps us keep this great service free another thing that helps us keep this service free is our patreon page and our pledges thank you so much to all of you out there you want to find out more about how you can pledge and help me help us excuse me how to breath make this product better you can click up here find out about our story find out about us and our mission we would appreciate it make sure you check out has fit comm for hundreds of free workouts free meal plans free complete fitness programs all there all for free make sure you to check us out on your favorite social media platforms whatever that may be snapchat Facebook Twitter Instagram you know we are everywhere that you are we would love for you to reach out and connect thank you so much for working out with me today it’s been my pleasure to guide you through that thank you for giving me the opportunity I’m coach Kozak from a hasp it and I will see you your next workout