A Step-By-Step Cardio Kickboxing Workout

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kickboxing for cardio

I know what you’re thinking… cardio? Fun? In the same sentence!? But trust me, this full body workout is ACTUALLY tons of fun and also kicks butt. These are my 6 favorite kickboxing moves that also give you that cardio fix all at the same time… and don’t worry, you can totally follow along at your own pace. Just follow along with the blog and take it step by step! 

Kickboxing is seriously one of my favorite workouts, especially when it comes to CARDIO. Best of both worlds, am I right!? Sometimes your workout routine needs a little fun and excitement to avoid plateaus, and kickboxing for cardio is such a great way to mix it up. Relying on a treadmill for cardio can get so monotonous, but cardio kickboxing!? It’s sure to be an exciting, lively workout! 

And finishing these moves, If you’re just as hooked as I am to kickboxing and cardio workouts, you’ll LOVE all of the other full-length kickboxing and HIIT workout videos on the LSF app. Download and start your 7 day free trial now to check it out! Trust me, you won’t want to miss those HIIT workouts! 

1. Sweep Squat Kick x 10 each way

Think of this as a moving lateral lunge with a kick. You’ll sweep your body to one side as you squat low then come to standing, squat again, and kick up with the opposite foot. Alternate from side to side until you’ve done 10 on each side.

kickboxing for cardio ,

2. Jab – Cross x 20 each side

Step forward with your leading leg. If you’re right handed, this will be your right foot. Keep your guard up and core tight. Jab straight in front of you with your leading arm and the across the body with the back arm as you pivot on the back foot. Complete 20 on each side.

kickboxing for cardio ,

3. Side kicks x15 each side

Start in a standing position with feet slightly wider than hip distance. Squat low and as you push back up to standing, kick out laterally to one side. Lower back into your squat and repeat the same movement on the opposite side. Alternate side to side until you complete 15 on each side.

kickboxing for cardio ,

4. Speed Bag x1 minute

Start standing with your leading foot forward in a comfortable stance. Imagine there is a speed bag (or someone you really dislike…ex boyfriend maybe?) standing in front of you. Raise your arms and begin to make tight circles with your fists moving as quickly as possible. This is cardio remember? Allow yourself to have a little bounce in your feet, but keep your core tight and shoulder relaxed.

kickboxing for cardio ,

5. BackKicks x15 each leg

Start standing with feet hip-width distance apart. Lower down into a squat or chair position with weight in your heels. Staying low, kick back fully extending your leg as you press through your heel. Return to starting position and repeat on the other side. Alternate side to side until you complete 15 on each side.

kickboxing for cardio ,

6 Jab, Cross, Sweep x 15 each side

Remember your jab cross and that sweep? Now you’ll combined those two moves here. Complete 15 on one side before moving to the other side.

Cardio Queen

Ok, now that you have the basics down it’s time to put in all together for a full out cardio workout. Move through these exercises as quickly as possible while maintaining good posture and resistance. Take a 1 minute break and repeat. Do this for a total of 6 rounds for a full-out sweat sesh! If you liked this, checkout this 10-minute cardio kickboxing workout on my youtube channel too!





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