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:
All done? Let's get to work.
Punch forward!
Shane's tips:
You know the drill! Drop and give us as many burpees as you can for 30 seconds.
Shane's tips:
Kick forward!
Shane's tips:
Punch across your body!
Shane's tips:
This move is a classic. Here's how to do it:
Kick forward, lunge back.
Shane's tips:
Do you know how to do an uppercut? It's pretty simple.
Shane's tips:
Kick and tap! Here's how it's done.
Shane's tips:
One more boxing move: hooks!
Shane's tips: