Cardio Kickboxing Workout

Kick your love handles to the curb with this do-anywhere cardio kickboxing workout.
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If you’ve been spending all your time on the treadmill and have little to show for it — besides a growing sense of boredom — we’ve got the solution for you. This fast-paced kickboxing routine requires no special equipment, so you can do it anytime, anywhere, in less than 20 minutes.

“Kickboxing requires you to stay in a low, athletic stance to properly execute the punching and kicking combinations,” explains Kelly Coffey-Meyer, star of the 30 Minutes to Fitness DVD series and creator of this workout. “Maintaining this lower center of gravity places a demand on the legs, glutes and abs, and increases caloric output.”

Perform each move for the specified number of reps or time frame indicated in the chart below. To keep your heart rate high, go from one move to the next without resting. Depending on your fitness level and time available, perform up to three circuits, taking a minute of rest in between each.

Move Reps

Squat and Hook 1 minute

Lunge and Punch 1 minute

Uppercut Jump 1 minute

Front Kick 8 each side

Ground and Pound 8 each side

Squat and Hook

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Setup: Stand with your feet shoulder-width apart, elbows tight to your ribs and hands curled into fists under your chin.

Action: Squat low, then stand up and lift your left knee to your chest. As you do, lift your right elbow and throw a hook punch across your body at chest height. Replace foot and hand. Continue, alternating knees and punches.

Tip: Use your abs and glutes to stabilize yourself on one leg when punching.

Lunge and Punch

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Setup: Stand with your feet hip-width apart, elbows in tight to your rib cage and hands curled into fists under your chin.

Action: Lunge back with one foot and bend both knees deeply. Hold at the deepest part of the lunge and do eight straight punches. Return to the start. Continue, alternating legs.

Tip: Your punches should be fast and efficient. Aim for top speed.

Uppercut Jump


Setup: Stand with your feet shoulder-width apart, elbows in tight to your rib cage and hands curled into fists under your chin.

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Action: Punch upward with your right fist to about chin level. Immediately repeat with your left arm. Next, jump up off the floor, touching your heels together in the air and landing back in a wide stance.

Tip: Land softly to
avoid jarring your knees and back.

Front Kick

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Setup: Stand with your feet hip-width apart, elbows in tight to your rib cage and hands curled into fists under your chin.

Action: Draw your right knee up, then extend it quickly with a snap. Replace foot and repeat on the opposite side. Continue, alternating sides.

Tip: Lean into the kicks for better balance.

Ground and Pound

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Setup: Stand with your feet hip-width apart, elbows in tight to your rib cage and hands curled into fists under your chin.

Action: Lunge back with your left leg bending both knees deeply. Punch straight down with your left fist toward your right ankle. Stand back to the start. Do all reps on one side before switching.

Tip: Pretend you’re punching someone on the ground — make it quick, sharp and strong.

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