40 Min Cardio Kickboxing Workout to Torch Fat

what’s up has fit tribe it’s your personal trainer coach Kozak and welcome to my cardio kickboxing workout today’s routine uses real kickboxing combinations to help you improve your endurance and strength all while burning a ton of calories along the way but don’t worry there’s no prior experience required if you’d like more information on the number system and techniques that we’re using today feel free to click the link up top in the cart or in the video description below and it’ll send you on over to our tutorial there’s no equipment required for today’s routine but if you want to add some extra resistance feel free to grab either a couple of light hand weights dumbbells or even water bottles will do the trick if you’re ready to go let’s get into it [Music] let’s get started with the warmup first one today is going to be a knee raise plus twist so go ahead and get those arms out till they’re out to your sides parallel to the ground we’re gonna raise up alternating knees and at the same time twisting into that knee this is a great one to warm up and loosen up our thoracic spine shoulders legs like this one because we’re getting a lot in in just one move and the purpose of today’s warm-up is to get your heart rate up a little bit increase your overall body temperature and gain a little bit of mobility along the way this will really prepare you for the work that we have coming up now it’s important that throughout today’s workout and the warm-up that you move at your own pace whatever pace that you feel comfortable with pushing yourself but at the same time customizing this routine for your fitness level making sure to breathe stay in balance you might not be twisting quite as far as I am but make it work for you let’s go five four three two one and zero next we’re going to move into an arm circle Plus hamstring stretch so start with your feet together now put one leg out on that heel keep that leg straight wrap those arms circle those arms around bend down feel that stretching your hamstrings and come up so at the same time making big ol arm circles alternating which leg is out in front of you come up onto that heel with your legs straight we’re gonna feel a stretch in your hamstrings and loosening up those shoulders at the same time a lot of these kicks and moves we’re doing today really gonna test the flexibility of those hamstrings so it’s important that we warm them up before we get into this thing good and again depending on your fitness level and your flexibility level you may be going down way further than I am or you might be about half of the depth that I am but again make it your own and this is just the warmup so yes we are getting your heart rate up a little bit but at the same time gonna at a nice controlled pace nice consistent breathing at five four three two one zero all right last one in the warm-up we’re gonna run in place and at the same time we’re gonna punch out so we’re performing a one-two one-two one-two so your one is your front jab and your two is your back hand so alternating between your left and right arms run it in place stand soft light on the balls of your feet warming up those shoulders and those legs and throughout today’s workout we’re gonna try our best say nice and light on our feet you have neighbors underneath you we do not want them to hear you good three then move on every punch there’s two parts there’s the punch and there’s bringing it back to your chin so make sure to concentrate on both parts of that punch pulling it back with the same intent that you’re actually punching good rotating those hands and pointing with those lead two knuckles and then bring it on back to your chin good good good finishing up with our warm up here in five four three two one zero excellent let’s do it I picked up a couple of two pound dumbbells and I’m gonna use throughout today’s routine but again totally up to you if you just want to go bodyweight or water bottles or even go heavier totally up to you all right so first one hands are up at our chin we’re gonna do a one-two shuffle so one is a lead jab and the two is a right straight so we’re gonna go left jab right straight and then we’re gonna shuffle one two shuffle one two shuffle so side to side and depending on the size of the room that you have you can shuffle more or you can shuffle less but the key is to keep your feet a nice equal distance apart as you shuffle you don’t want to be crossed your feet while you do it but instead staying nice and light on the balls of those feet and going back side to side on every punch we’re returning those punches right back to your chin after every rep so right back in to that defensive position side to side good as you get into it you can pick up the speed a little bit as you feel more comfortable again keep a nice light ground contacts on those feet we’re twisting and we’re using our core with every punch all right let’s do this one four five four three two one zero next we’re going one two knee front kick again one to lead knee back leg front kick and back again one two knee front kick repeat once you bring that knee up point the toe down chamber the knee kick point with the balls of the feet that again so today’s workout really up to you to move at a pace that you feel comfortable with whatever that is that’s faster than I’m going slower than I’m going whatever it is it’s you versus you today defeating that you who couldn’t do it yesterday making sure to breathe whatever you do do not hold your breath short little brass with every strike good and the height of your kick is again totally up to you if you want to do low front kicks that’s cool I want to get them up nice and high that’s cool too keeping this one up four five four three two one and zero we’re moving into three hooks in your fighting position we’re going lead hook drop down weight in your legs body shot hook back up up top so one two three one two three we’re pivoting and rotating at the hips with every hook one weight back in your hips like a squat then back up one two three high low high good engaging those abs in your core on every combo one two three good big power on these hooks give it whatever you got whatever your best looks like give it we’re turning those punches back to your chin after every strike ten more seconds on this one deep moving you got it one two three again one two three last one one two three next we’re gonna move into a one two three four duck one two three four duck so it’s left straight right straight left hook big power punch weight back in your hips and duck one two three four duck one two three po boy duck one two three four duck and that duck is like a squat put that weight back in your hips avoiding that strike moving your head up good posture rotating at your core on every punch side to side excellent work keep it up breathe and move let’s go come on keep it up you got this one for 10 more seconds how many can you get let’s go let’s go and five four three two one zero alright next we’re gonna go me psych it to the opposite side me psychic me sidekick now on that knee we’re crunching in on that side kick we’re pointing out that knife edge of the foot kicking with that leg straight out to the side now the height of that side kick is in the depend on your experience and flexibility level totally okay it’s a low side kick you hit those knees whatever it may be good boom right leg left leg you got it one in the next we’re gonna switch sides here and five four three two one so now let’s go opposite side knee to side kick boom crunch into that knee with those abs feel that nice big ol crunch and then side kick pointing out with that knife edge of the foot good nice total body move OOP and I’ll get lost every once in a while not about being perfect just about putting in the work and that’s what you’re doing right here getting a little bit better with every repetition come on keep it up four five four three two one and zero excellent up next we have a punch kick combination we’re gonna go three which is a left hook two right straight now we’re gonna do a switch with our feet switch which foot is in front now with this back leg we’re gonna kick and then back down in front so it’s three two switch kick down in front again three two switch kick down in front on all these kicks especially the roundhouse kicks so important that you get that pivot in with the hips three two switch kick down in front and the height of that kick again is totally up to you if you want to do a high kick feel free to do so if you want to do a lower kick that’s great too whatever you do just keep moving that’s it again again getting as many of these combinations as you can and this a lot of time period switch kick down in front accent like come on big cloud every time that time the workout we got to start reminding yourself what it is that brought you here today to begin with what motivates you what’s your goal what are we working towards keep that at the forefront of your mind and that’s gonna be the thing that gets you through to the end let’s do it here four five four three two one zero next moving into an elbow strike beater in a 50/50 the equal stance now we’re curling that hand in as we bring that elbow up and we twist side to side engaging our core keep that point of the elbow up and then bring that opposite hand back to your chin really nailing those obliques and your core on this one big power twist inside the side good means that your hand weights down for this one if you need to and then grab onto your shirt collar it’ll help you you’re struggling with form or if it feels a little aqua to you go ahead and grab your own shirt a little hack there to make it feel better whatever you do keep it moving here we go come on let’s go grind it out guys grind it out let’s do it four five four three two one zero little combo move next we’re gonna go in feed your shoulder width apart one two either jump or one two squat you decide which is more appropriate for you I’m gonna do the jump but if you want to keep this workout more low-impact feel free to do a 1/2 squat by sheep moving this one feeder shoulder-width apart nicely even stance for those hands come back to the chin and if you’re doing the jump really absorbing that weight back with the hips every time you don’t want to orbit with your knees but instead you’re sitting back good come on grind it out guys let’s go come on pushing yourself cuz nobody else can or will do it for you every repetition getting just that much closer to your goal let’s hit it for five four three two one zero all right we’re gonna do a hot a low kick high kick let’s start with that back right leg we’re gonna twist her low kick bring it back high kick bring it back now so it’s low back hi low back high and your low and high there might not be much of a difference between but that’s alright every time you come back repeat this workout you will get a little bit better at it now we’re trying our best to pivot with that front lead leg you’re wearing some kind of sticky shoes on a sticky surface like me it gets a little harder but again you’re trying your best to pivot those hips and then bring it back good we’re gonna switch sides and five four three two one alright now we’re gonna do a switch a low high kick switch hello back hi down in front switch low back hi down in front again switch low back high to keep repeating switch low back high nice come on let’s go getting stronger every time right here right here right here right now what you got boom every kick getting a little bit better figuring it out a little more come on what do you got what do you got that’s it in this side four five four three two one zero Ryan actually moving into it one two three four knee knee so it’s left straight right straight left hook power points lead knee back knee one two three four me me repeat one two three four knee knee repeat another total body move on this one can you upper lower body as well as your abs engage come on it’s a tough one keep it moving let’s go I’m gonna can you get focus on that form returning those hands back to your chin shouldn’t be punchy from down here but instead up high playing defense we don’t want to get hit either come on let’s go five four three two-one-zero accent all right max we’re moving in 2 and 1/2 high one too low so 1 2 from the high position wait back in your hips 1 2 low body shots back up 1 too low 1 2 good great way to get your upper and lower body involved in the same move right back and forth between the 2 1 2 at the head 1 2 it the body back up and again we’re bringing those hands back to our chin after every strike all about speed on this one but how fast can you go through that sequence again you’re not competing with me you’re competing with yourself competing with the you who couldn’t do it yesterday but today is gonna get her done let’s go come on big power big speed what do you got right here keep it moving keep it light we’re gonna turn those hands back to your chin good one too high one too low we got 5 4 3 2 1 0 alright moving into a high punch out feet I’ve been that fighting stance hands at your chin we’re gonna punch up above your own head side to side get that core involved and this one is gonna burn out the hood shoulders if they’re not burned already any time you need to set those hand weights down if you’re using them feel free to do so just keep moving again make this routine your own come on let’s go side to side use that core pivot side to side boom up nice and high there it is there it is come on guys come on let’s go let’s go Hester tribe oh yeah what are you fighting for today what are you fighting for today keep it at the front of your mind let’s go 5 4 3 2 1 0 I’m moving into a full jump rope like now the balls my feet nice little circles with my hands but if you want to keep a little impact you can do a jump rope run employees you decide which one’s more appropriate for you trying to get as many ground contacts as we can’t stand light and on those balls of the feet trying your best not to allow your heels to come in contact with the ground whoo-wee I’m feeling it too I hope you are let’s keep grinding together god you’re a fighter not a quitter here’s your chance to prove it right here prove it to yourself not to me my opinion does not matter let’s go let’s go how many can you get here in the next ten seconds burn it out burn it out nice and light don’t forget about the circles with your hands and wrists three two one zero art we’re gonna get down Peter fifty-fifty now we’re going low hooks so in a low isometric squat position now we’re doing some body shots here side to side channel your inner Mike Tyson on this one use that core use your hips return those hands back to your chin with every punch this one is made to burn those legs out so don’t be surprised when it happens when you get out lactic acid kicking in it’s your time to remember that’s just that fuel that your muscles are using as an energy source creates that nerve response you don’t have to listen to it fight through come on it’s tough but you’re tougher five four three two one zero hands are up legs are on fire mine are too we’re going one two three dip in your legs uppercut point with that pinky switch kick down in front again one two three uppercut switch kick down in front repeat one two three dip uppercut switch kick again just keep it going now one into the next no break no quit we’re gonna quit when we’re done we’re not gonna quit when it hurts come on you’re a fighter not a quitter keep reminding yourself let’s go let’s go come on everything you got right here four five four three two one zero nice up next we’re practicing a defensive move we’re gonna go slips side to side and at the same time we’re gonna squat down and then stand back up so weight goes back on our hips when that fighting stance zero lead leg in front and we’re going side to side engaging those obliques and york or side to side slipping avoiding those punches nice defense here keeping your head straight up Panzer that’s your chin weight goes back in your hips as you squat down it is a little bit different of a squat because we do have those feet staggered but try to have your weight evenly distributed between your two legs so we’re working their core that’s what’s really getting those legs so I decide nice tight little slips left or right left or right right here come on fast defense fast defense let’s go ten more seconds how many can you get right here you got it five four three two one zero alright next we’re gonna go one two slip two one two slip come back with that – one two slip – one – slip – hands go back to the chin after that one two then you’re loading that backhand coming back with that – one two slip – one – move out the way come back with that – one – defense right back at it you got it good getting a little bit better on every combination one to slip – one to slip to use those ABS core put that weight back and that back leg load your power in that back leg and then come forward explode through that punch boom nice getting a nice rotation in especially on that slip to engaging that core bringing those hands back to your chin after every punch four five four three two one zero we’re gonna do a little clinch work next we’re gonna start our pointing in the clinch grabbing them out high in the neck we’re gonna go need knee elbow elbow knee knee elbow elbow knee knee elbow elbow three we have a man nice and close to you nice and controlled giving them two knees and then left right elbow that’s it one two three four every time boom practicing those elbows that we were learning earlier you can mix it up don’t always have to start with the same knee or the same elbow mix it up get a little variety on this one alternating between that lower body and your upper body big power come on whatever you do keep moving don’t stop right here boom come on it’s okay if you mess up every once in a while you’ll see I am – doesn’t matter it’s about putting in that work not about being perfect come on fight through guys fight through or yet has to try did it go in here from five four three two one zero my hands are up again we’re going one two duck one two one two wait back in the hips one two one two duck up one two so that duck is nice and quick you’re coming right back up one two down up one two one two down up one two one right into the next let’s go come on let’s go get it going be a fast on that on that duck like you’re dropping weight back in your hips drop that weight back up drop that weight back up good you got it what is it would you bring yourself here for today what made you start this workout what is it what are you working towards what’s it going to take to get there what are you doing every single day to get yourself just that much closer to your goals stay focused on it right here right now this is it this is it come on no quit in you no quit in you four five four three two one zero excellent moving on to a double jab now hands are up that lead hand one one one one I want you to step with that lead foot 1 1 we’re moving forward towards our opponent as they back up 1 1 double jab 1 1 feet keeps a nice distance between them moving those feet together keeping that opposite side hand up for defense yes we are gonna burn out that lead arm with this one it’s on purpose 1 1 stick them with that double jab I think that single jabs coming you hit him with a surprise right there right there come on let’s go 10 more seconds boom put it out there for 5 4 3 2 1 0 alright we have a lower body move next first we’re gonna do a defensive kick check so we’re blocking a kick bring that elbow to your knee both goes back down and then we’re gonna kick with that same leg back down kick check kick back down kick check kick back down try not to slip and the pile of your own sweat and again the height of that kick is totally up to you if you want to go high if you want to go low you want to mix it up feel free to do so so first we’re blocking our opponents kick foot goes back down big power returning with our countering with our own kick check kick back down check kick back down if you can go ahead and vary the height of your kicks good keep it up we’re gonna switch sides here and 5 4 3 2 1 all right now we’re doing with the opposite front leg kick check and now we’re gonna bring that foot back down to the back to the front check foot down the back kick down in front it’s my ticking a couple on this one to get the coordination down check down and back kick down in front good so it’s a little cycle on this one actually it’s easier when you do this one faster and don’t try to do it as slow as I was at the beginning good check boom big power check lock that kick back down good check it like that kick oh good keep it moving don’t stop right here come on grind this one out it’s a tough one coordination skill and hand strength on this one let’s hit it for five four three two one zero moving into a high knee max so we’re alternating high knees another lower body move pulling that opponent in towards us bring that knee up pointing those toes down alternating between your right and your left side come on keep moving keep breathing this one’s really getting your heart rate up but don’t stop come on let’s go what do you got what’d you come here for today whatever it is stay focused on it whether you’re trying to lose weight get in better shape gain some muscle just get better at life relieve some stress I don’t care what it is remind yourself what brought you here today and keep pushing keep moving let’s go come on remember there are hundreds maybe even thousands of us doing the same routine feeling that same burn you’re feeling right now four three two one zero hands are up upper body move next we have one two three overhand right if you’re doing southpaw you can do it with your left side one two three big power overhand right bring your body weight down twisting pivoting it’s a sell-out haymaker puncher we don’t throw it all the time but when we do we make it counter make sure to rotate pivot with that core getting big power behind it and overhand right we’re chopping down with that power aiming with those front two knuckles big power coming down using those hips using that core and it’s that knockout punch right here let’s go let’s go come on let’s give this one for ten more seconds finish it strong finish it strong four five four three two one zero next to move into a one-two uppercut knee one two uppercut with that lead arm dipping down pinky in back leg knee one two uppercut need one to Africa knee keep repeating one two uppercut me any time we throw an uppercut we’re loading with those legs so it’s not a swing like this but instead is drop down get those legs involved and then use that power anytime we perform that uppercut we’re loading with our legs and then finishing we’re not one to just throw in an arm punch but instead you’re really loading those legs finishing with them strong and then hit that knee one two uppercut knee there it is every time come on let’s go keep pushing everybody I’m hurting too I’m not special you’re not special I don’t care what your mama told you well I’ll feeling that same burn come on we’re in it together half a tribe or yeah keep pushing right here right now there is no tomorrow the only this day tomorrow isn’t promised don’t put it off you got goals you got something that you want you deserve go out and get it today that’s what you’re doing right here right now keep it up four five four three two one zero we’re gonna go one two body hook uppercut one two down body hook uppercut here we go one two drop down come up with that uppercut one two body hook uppercut one two body hook uppercut really focus on changing levels getting down there for that body hook and loading that uppercut big power using those legs to finish strong boom excellent one right into the net that’s it come on don’t stop if you need to set those hand weights down feel free to do so whatever you do don’t stop don’t give up this is for you right here come on four five four three two one zero accidently I hope you’re ready we have a killer six move combo coming at you next one two three elbow knee knee again one two three elbow lead knee back knee one two three elbow lead me back knee every time pulling that opponent end you on those knees feeling those ABS contract and crunch we’re rotating a twisting side to side on every single strike not just using our arms but instead we’re really generating that power from our core from our hips our glutes come on keep it up right here once you get that move down pick up the pace it’s all about speed what do you have right here from speed comes power you just focus on that speed power will come it come on we’re turning those hands back to your chin after every strike remembering to play defense we don’t want to get popped upside the head come on keep it up keep it up four five four three two one and zero all right we’re gonna burn out those legs with this next one sit back with the weight in your hips we’re gonna do a duck walk little steps four little steps back sitting down Santa’s nice and as low as you can got to go to your happy place on this one that’s what’s really gonna get that lactic acid going in your legs got a focus on what brought you here today to begin with that burn might be tough but you’re tougher what is it what are you working towards come on getting a little closer every step not giving up you can do this you can do anything nothing can stop you right here what’s your purpose four five four three two one zero who starts those legs out we got one two uppercut uppercut one two uppercut uppercut making sure to load those legs and every uppercut weight goes back in the hips that’s how you’re loading that punch not like this but here down and up one two down and we’re turning those hands back to your chin after every punch once you uppercut uppercut getting a little smoother with every combination one puncher rolls right into the next come on this is it right here everybody this is it we don’t have much left we’re gonna fight right to the end not quitting when it hurts we’re gonna stop when we’re done finish strong right here and five four three two one and zero we’re gonna finish off those legs with this next one hands are at our chance to a great stance front kick with that back leg just as many front kicks as you can get in this a lot of time period bring that knee up chamber it and then kick pointing and driving but that ball of your foot bringing those toes up not keeping with your toes but instead we’re aiming with that ball the football or knuckle of the bottom of your foot get your abs involved on this one we’re splitting time half and half on each leg here it is come on we’re getting close everyone let’s go has four tribe or yeah let’s go five more seconds on this side keep pushing let’s go three two one zero same stance bring that lead leg up kick lead leg up kick lead leg up kick same same move same front kick this is used a lot like a jab Muay Thai it’s called a teep bring that knee up push out keeping those hands up the height of that kick is totally up to you but just keep moving come on stalking about looking pretty at this time it’s just about finishing come on right here what do you got and five four three two one zero all right we’re finishing strong with some upper body one two one two that’s all it is is a one-two punch out get that core involved move those feet with you use those hips keeping those hands and punches at your own face level returning those punches back to your chin come on let’s go grind it out finish everything you got right here everything you got no holding back if you’ve been holding on saving something then this is the time to let it loose right here what do you got make an account today what did you come here for put it all out there everybody this is it I want you to exceed your own expectations today surprise yourself be tougher than you thought you were you can do this and you can do anything let’s go let’s go not about how bad you want it so how hard you’re willing to work for it right here put it out there four five four three two one zero whoo you can set those to the side ah job well done I hope you enjoyed that workout as much as I did we’re gonna move into a light cooldown to allow our heart rates to come down slowly and to also get a little mobility we’re gonna start with the posterior shoulder stretch we’ve been beating those shoulders up here the whole workout time to get a little repair in a little recovery pull that arm across your body the best you can you might not be able to take as far as I am you might be closer to here totally okay make this stretch your own we’re just statically holding this one great for our shoulders chest and back and breathe allowing that heart rate to come down nice and slow let’s switch sides in five four three two one opposite side now shake that on loose and whoo this one’s a little tighter on me and that’s totally common to have one side be a little tighter than the other you should take a second here to be proud of what you’ve achieved so far today if working out we’re easy everybody be fit but they’re not so that’s what makes you so special for showing up putting in the work today and finishing strong but three two one zero all right one more shoulder move working on those rotator cuffs next arms are up we’re gonna do an upright external rotation elbows are at a 90 all around pull back on those hands and then bring them back forward controlled every time you bring them bringing them back get a little more of a stretch as you bring those hands back keeping your upper arms up and parallel to the ground core stays tight and yes if you pushed it your arms are probably burning just on this move alone I know mine are it’s all right that’s how we know it’s working on this last one I want you to pull those hands back and then just hold them there keep pulling those hands back getting a little static stretch in on this one again control your breathing nice big slow deep breaths in and back four three two one zero whoo shake those arms loose let’s move on to a standing quad stretch you can either come on over grab a wall a couch a chair or you can just do this one on your own and balance see what my balance is like at this point of the workout we’re gonna pull that foot back I’m using my opposite arm up but also you could hold on to something try your best not to bring that knee out to the side but instead pulling that heel right back to your glutes and we’re just gonna hold a good static quadricep stretch even more of a challenge if you have a pool of sweat underneath you like I do that’s alright we call that a little extra stability training four three two one zero all right one more let’s hit that opposite side next again you decide if you want to do it on your own and test your balance or if at this point in time the workout you’re good with just holding on to something no shame in either whoo if you’re having trouble balancing it’s a good idea to keep your eyes focused on something find a focal point on the wall or something in front of you and just keep your gaze looking straight ahead at and it’ll help you to maintain that balance four three two one zero all right we’re gonna move into a little yoga inspired move next only move it we’re really doing on the floor today so let’s come on down onto the floor nice and slow we’re gonna come up into a downward dog position come up onto those hands and feet pull those hips back relax at your shoulders and really pull those hips back feeling a stretch throughout your posterior chain and calves hamstrings glutes really pull back and feel that stretch and now let’s transition bring those hips down head up now onto the balls of the feet into an upward facing dog feeling that stretch and your abdomen as well as your hip flexors as you bring those hips to the ground bring that head and chin up again nice big deep breaths again now it’s transition back into that downward facing dog good and on this one you may be more flexible or less flexible than I am you relax less flex we can bring those feet back more if you’re more flexible feel free to bring the feet up totally up to you make it your own alright now let’s drop one more time to that upward facing dog chin up hips down and just take a minute here to relax whatever the rest of the day has for you you can be proud that you cross this one off your list and get it done four five four three two one zero and you made it my friends excellent job that was not easy you can tell I got a pretty good workout along as well thank you so much for joining me today please support our mission of keeping these great workouts free by donating to our patreon page downloading our app or by visiting our store and picking up a t-shirt or my new book stay fit for life make sure to give this video a big thumbs up and subscribe to our youtube channel check out has fit comm where we have hundreds of free workouts just like this one thank you again so much for giving me the honor and privilege of working out with you today I’m coach Kozak and I’ll see you at your next workout