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.
This combination provides a fun and effective, low impact way to raise your heart rate at home in just 10 minutes.
Cardio Kickboxing 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.
10-Minute 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.
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.
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.
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