10-Minute Cardio Kickboxing Tabata Workout
Cardiovascular endurance and core conditioning collide in this no jumping, cardio kickboxing workout! This 10-minute tabata-style HIIT workout is quick and effective. Use it as a cardio warm up, add it to a longer workout, or squeeze it in when you only have 10 minutes to workout at home.
Challenge your cardio endurance at home with this fun and effective cardio kickboxing workout.
This bodyweight workout combines two of my favorite formats: cardio kickboxing and tabata training.
The cardio kickboxing moves will challenge your total body and core strength. Tabata training is a form of high intensity interval training (HIIT) that will keep your heart rate up and your mind engaged.
I personally love to combine dumbbell strength training with cardio tabata intervals, like I did in this push day workout. The combination provides a fun and effective, low impact way to raise your heart rate at home in just 10 minutes.
Cardio Kickboxing Tabata Workout
A fast-paced, kickboxing class at home that burns calories, sculpts abs and improves coordination and flexibility.
Punch, kick, jab and squat your way through this 10-minute home workout! It’s a full body, high-energy, no jumping workout. An intense cardio workout that’s low impact and kind on joints.
Add a cardio workout like this one to your exercise routine 1-2 times a week.
Workout Equipment:
No equipment needed, just your bodyweight!
Workout Instructions:
Follow along with the guided Cardio Kickboxing Tabata Workout on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren.
Your Workout Looks Like This:
- 5 Cardio Kickboxing Exercises
- Timed Intervals (perform each exercise for 20 seconds of work, followed by 10 seconds of rest, tabata-style)
- Repeat all 5 exercises x4 sets
Workout Outline
- Lunge Knee Drive and Lunge Front Kick
- Bob and Weave Squat
- Side-to-Side Lunge and Crossbody Jab
- Sumo Squat High-to-Low Punches
- Hook and Tap
5 Cardio Kickboxing Moves
Lunge Knee Drive and Lunge Front Kick
Targets: Legs, glutes, quads, hamstrings and core.
How To Do A Reverse Lunge Knee Drive and Lunge Front Kick
- Stand with feet hip-width apart.
- Transfer the weight into your right foot. Then step your left leg back into a reverse lunge, dropping your left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
- Drive through your front, right heel and glute to stand tall. As you do so, perform a knee drive on the left leg by driving the left knee to chest.
- Then step your left leg back into a reverse lunge again, dropping your left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle.
- Drive through your front, right heel and glute to stand tall again. As you do so, perform a front kick on the left leg by extending the left leg long in front of you, leaning back.
- That’s one rep. Lower the left leg back down into a reverse lunge and repeat this sequence for the timed interval.
Bob and Weave Squat
Targets: Inner thighs (adductors), outer thighs (abductors), glutes, quads, calves, abs and obliques.
How To Do A Bob and Weave Squat
- Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance). Bring your hands or knuckles up to “defend” your face in a guard position.
- Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
- Then, perform a side crunch in a circular motion, pulling the right hip towards the right shoulder. Option to tap your left toe in as you do so.
- Immediately reverse the movement, rotating in a circular motion the other way to perform a side crunch, pulling the left hip towards the left shoulder.
- Continue this movement, alternating the bob and weave as you maintain a loaded squat position.
Side-to-Side Lunge and Crossbody Jab
Targets: Inner thighs, outer thighs, glutes, quads, calves, arms, shoulders and back.
How To Do A Side-to-Side Lunge and Crossbody Jab
- Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance). Bring your hands or knuckles up to “defend” your face in a guard position.
- Pivot to your right and perform a lunge, dropping the back left knee to the mat, right leg is forward. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
- As you perform the lunge, perform a crossbody jab by punching the left arm across your body.
- Drive through the front right heel to pivot back to center as you pull the left arm back to your guard position.
- Immediately reverse the movement, pivoting to your left to perform a lunge on the opposite leg, this time performing a crossbody punch with the right arm.
Sumo Squat High-to-Low Punches
Targets: Inner thighs, outer thighs, glutes, quads, shoulders, back and biceps.
How To Do A Sumo Squat High-to-Low Punches
- Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance). Bring your hands or knuckles up to “defend” your face in a guard position.
- Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
- Punch your right arm out to your right side as you hold the bottom of the sumo squat. Keep your left arm in your defensive position.
- Drive through your heels to stand tall. As you do so, punch the right arm out slightly overhead.
- Repeat, performing a low punch at the bottom of the squat and a high punch at the top of the squat. Punch on the right side for the timed interval, switching sides on the next set.
Hook and Tap
Targets: Inner thighs, outer thighs, glutes, quads, arms, shoulders, chest and biceps.
How To Do A Hook and Tap
- Start standing in a boxing stance – feet hip-distance apart, knees bent, on the balls of your feet.
- Bring hands or knuckles up to “defend” your face in a guard position.
- Step your right foot out to the right. As you do so, perform a “hook” with your right arm, flexing your bicep as you curl your right arm in a half circle towards the front of the room. Pull your right arm back to your defensive position.
- Hop the right foot back into center as you reverse the movement, quickly stepping the left foot out to your left side. Again, perform a “hook,” this time with your left arm, flexing your bicep as you curl your left arm in a half circle towards the front of the room.
- Pull your left arm back to your defensive position and repeat this combo.
FAQs
What Is Cardio Kickboxing?
Cardio kickboxing is a martial art inspired workout format. This format combines punches and kicks from both karate and traditional boxing with heart-pumping cardio exercises. Cardio kickboxing is a total body workout that challenges your cardio endurance, speed and agility.
Is Cardio Kickboxing Good For Weight Loss?
Kickboxing is one of the best full body cardio workouts you can do at home. It’s a high intensity aerobic workout from start to finish that raises your heart rate and burns calories (making it great for fat loss). It’s also a great low impact workout that is joint-friendly. I personally love cardio kickboxing because it keeps you mentally engaged.
What Are The Benefits Of Cardio Tabata Training?
A traditional tabata workout challenges you to go all out for 20 seconds, then rest for 10 seconds (repeat 8 times). This style of training has many benefits. It’s a short workout and a very efficient way to burn calories and support weight loss. It also builds stamina and cardiovascular endurance.
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2 comments
Hello Lindsey. The expert trainers use a variety of exercises at their training facilities to help clients lose weight without getting bored. These weight loss techniques are more motivating. Cardio kick-boxing is a great exercise that is beneficial for your health and for burning calories, as well as for increasing your stamina, endurance, and heart and lung strength. Keep Writing.
Thanks so much for checking out this workout and glad you liked it! -Lindsey