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Kickboxing HIIT Workout

This Cardio Kickboxing Workout Will Make Calories Wish They Had Never Been Born

Kickboxing HIIT Workout
Image Source: POPSUGAR Photography / Diggy Lloyd

Ready to sweat? Shane Barnard, creator of Urbankick workouts at Crunch Fitness, designed an intense at-home workout just for you.

"This 20-minute cardio kickboxing and HIIT workout will crush calories," Shane told POPSUGAR. "Combining punches and kicks with lower-body HIIT drills will work your entire body and rev your metabolism."

Here's how it works: you'll warm up (instructions below), and then use a timer (either on your phone, with an app, or using a watch) to complete each exercise for 30 seconds, followed by a 15-second break between each move. Repeat the circuit for a total of two times.

"Your goal is to perform the exercises at a moderate pace by safely repeating the moves with full range of motion. You can increase or decrease your intensity by adjusting your pace," he said.

OK, for the warmup — 15 seconds each:

  • Standing torso rotations
  • Arm circles forward
  • Arm circles backward
  • Arm criss-cross
  • Squats
  • Reverse lunges
  • Knees up
  • Butt kickers
  • Lateral lunges

All done? Let's get to work.

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