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10-Minute Cardio Kickboxing Tabata Workout

Cardiovascular endurance and core conditioning collide in this no-jumping, CARDIO KICKBOXING WORKOUT! This 10-minute tabata workout is quick and effective, no equipment needed (just bodyweight). Use it as a cardio workout warm up, add it onto a longer workout, or squeeze it in when you only have 10 minutes to workout at home.

The best cardio workout at home — CARDIO KICKBOXING!

✔️ No Equipment

✔️ No Jumping

✔️ No Running

If you’re looking for a quiet home workout (hello napping baby or downstairs neighbors) that still raises your heart rate, this 10-minute workout is for you!

This cardio workout combines two of my favorite formats:

  1. Cardio Kickboxing (fun)
  2. Tabata Training (effective)

I originally shared this cardio workout as an “Instagram Slider” (you can find it on my Instagram here), and you guys loved it so much we decided to make it a full-length, follow along workout video.

Cardio Kickboxing Workout At Home

What is Tabata?

Tabata training is a form of high intensity interval training (HIIT).

A true tabata workout is 20 seconds of work, followed by 10 seconds of rest; repeated x 8 rounds (for a total of 4 minutes of tabata training). Today’s workout is a variation of this tabata protocol. 

This HIIT workout is intense training for short periods of time.

Tabata is named after the researcher Dr. Izumi Tabata who discovered the benefits of this style of training back in the ’90s. His research found that training for short, intense periods of time was more effective in boosting aerobic and anaerobic capacity than an hour of moderate intensity exercise.

For more examples of tabata workouts try these: 

What are the Benefits of Tabata Training?

  • Short Workout
  • Efficient Way to Burn Calories and Support Weight Loss
  • Builds Stamina and Cardiovascular Endurance
  • Increases Muscle Definition
  • Improves Coordination and Flexibility 
  • Fast-Paced, Fun Workout

As mentioned above, tabata training is intended to be short and intense. You’re operating at maximum capacity, pushing your muscle endurance and heart rate; so you physically cannot do tabata workouts for 45+ minutes.

Tabata is intended to be a short workout. I suggest adding tabata training to your fitness routine 1-2 days a week.

The calorie burn of a tabata workout is roughly five times that of a typical cardio workout. Think of it this way — you will burn the same amount of calories in a 4-minute tabata circuit as you would during a 20-minute brisk walk (Self Magazine).

10-Minute Cardio Kickboxing Tabata Workout

A fast-paced, cardio workout at home that burns calories, sculpts abs and improves coordination and flexibility.

Punch, kick, jab and squat your way through this 10 minute CARDIO KICKBOXING TABATA workout! It’s a FULL BODY, high-energy, no jumping workout. An intense cardio workout that’s low impact and kind on joints.

10 Minute Tabata Workout


No equipment needed, just your bodyweight! 


Click here to follow along with the guided video at the top of this post. I’ll coach you through this kickboxing class, providing form cues and modifications for all fitness levels.

We’ll perform each exercise for 20 seconds of work, followed by 10 seconds of rest, tabata-style. Repeating all 5 cardio exercises x 4 sets for 10-minute cardio workout.

The “work” interval are short, 20 seconds each. So that means you need to bring your best, all-out effort for those 20 seconds intervals.

Cardio Kickboxing Moves

  1. Lunge Knee Drive + Lunge Front Kick
  2. Bob and Weave Squat
  3. Side-to-Side Lunge + Cross Body Jab
  4. Sumo Squat High-to-Low Punches
  5. Hook and Tap

1. Lunge Knee Drive + Lunge Front Kick

Build a booty and tone the lower abs with this combo kickboxing move. 

lunge and front kick

2. Bob and Weave Squat

Tone the legs and thighs while sculpting the abs and obliques with this cardio bob and weave squat. 

Bob and Weave Squat

3. Side-to-Side Lunge + Cross Body Jab

Legs on fire! The most challenging cardio kickboxing move in this routine with constant tension on the legs and thighs. Paired with a cross body jab to tone the arms, shoulders and back. 

cross body jab

4. Sumo Squat High to Low Punches

Tighten and tone the inner and outer thighs while building strength in the shoulder, back and biceps. 

sumo squat punches

5. Hook and Tap

Finish this cardio kickboxing routine with a cardio interval that tones the arms, biceps, chest and shoulders.

cardio kickboxing hook

For a longer cardio kickboxing workout, similar to what you might find in a group fitness class, try this 45-Minute Barre Kickboxing Workout.

Pin this Cardio Kickboxing Tabata Workout

No Equipment Cardio Kickboxing Tabata Workout

More No Equipment Cardio Workouts At Home:

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