02: Boxing & Abs Tabata Workout | Kickboxing Cardio + Core (No Equipment, Low Impact Options!)

Hey everybody, I'm Amy from BodyFit by Amy, and this is your boxing and abs Tabata workout. In this workout, we're keeping it all body weight, and we'll be alternating between some kickboxing and boxing moves and some core base moves, all to get your heart rate up for cardio and get your core working hard. I'll give you lots of different options to take it high impact, keep it low, or work to your fitness level. Are you ready? Let's do it! Let's start just by getting our bodies warm. You can march and just pump those arms, tighten that ponytail if you need to, and then just get some rolls of the shoulders as you're marching. So this is a boxing and abs Tabata, so kickboxing cardio, some more traditional boxing, some more kickboxing. Stick those arms one at a time to the back. You can keep the march if you want, and Tabata format, so traditional Tabata, 20 seconds of work, 10 seconds of rest in 4-minute rounds. Let's take those arms to the front just like this. And the way we're working it today, you'll have a more boxing-based move, punches or kicks, and then a core-based move. Some of them leave standing, like your knee drives or your side knees or your kicks. Let's take it right through here, reach across, little twist to the side. So all of it should keep your heart rate up, but it should give you a good mix of some higher intensity cardio, some HIIT intervals, or even sprint intervals. Take it across. And some more standing core or core on the mat to really get that— your abs and core working while we keep the heart pumping. Let's take it right here, roll those hips. You can even add the shoulder with it and then add a little baby squat with it. So squat, reach, roll. We're not going to do too long with this warm-up cuz we're keeping it all body weight today. We just want to warm up through our back, through our shoulders, everything, as we get ready to move again into those kicks and those punches. Let's open up the arms right through here and step out nice and wide, crossing them. You can even open up the hips a little bit more cuz we're going to get some kicks. So we have these 4-minute rounds alternating between 2 exercises. There is one circuit, our third circuit, where we'll do 4 of the same up top and then 4 of the same down on the mat, right? Take it here, Y, and hinge through your back. But most of them will just be alternating one and then the other for 20 seconds at a time with 10 seconds of rest. So you can do anything for 20 seconds. I'll give you both high and low impact options. Be where you are today, work to your level. Let's take our back right here, roll those shoulders. Right through here so you can really stretch through the spine. And then walk your feet in, little standing cat-cow. Again, rolling through your spine, and then we'll jump right in. So we'll grab a quick sip of water in between those Tabata rounds. We'll have about a minute in between. Slowly roll it up. Again, little rotations, and then let's get our guard up. So little easy gentle punches right and left. All right, so we will get it done with, um, 20 seconds only. And let's take an uppercut right here. I think you're going to feel it the whole time. Quick break in between where I explain your moves and you can grab some water. Lastly with some little hooks, and then we'll jump right in. So your very first Circuit is going to be alternating punches for 20 seconds, and you can decide if you want to go— shake it out right here— if you want to take it fast or slow. You can keep it forward, or if you're used to more of that kickboxing format, or you can stagger. We call this orthodox and southpaw. I'll probably do this, and then if you want to pick up your pace, you can, or even pick up your pace that way. So it's up to you on your intensity level. We'll start with jabs, we'll take it to some uppers If you want to switch up your punches, you can, but nice and tight through your core. Guard is up, all of that. Our second move is going to be a knee drive to the right, so it's core but also cardio. Knee drive to the left. Get that guard up. 20 seconds punches, here we go. So you can start slow. Again, you decide what you need. Do you need more of that zone 2 cardio? You want to kind of keep your heart rate steady? Take it here. If you want more of those quick HIIT intervals, because you know we got only 20 seconds, keep it here. 3, 2, 1. Whatever side you're on, put that foot forward. We're going to drive that knee. Now arms up nice and strong, but more than that, I want you to contract the core. Here we go. You can take it slow, bring that core down, or again power it up. Up to you on how much cardio and how much core you want, right? You're also going to feel this leg. I think you're going to feel that heart rate getting up there. It's only 20 seconds. 3, 2, 1, switch your sides. If you're switching sides again, you can keep it front. So I'm going to go here, jab, jab. If you want to pick up your feet, you can. Here we go. Start slow if you want. Huh, and again, notice what's happening with my core here. Twist, twist, twist. So we're getting that rotational movement. That's what we love about kickboxing is you're always getting a core workout. 3, 2, 1, other side. All right, again, drive that knee in, crunch, standing crunch if you can. Ready, here we go. Quick feet if you want, or take it a little slower and lower, up to you. If you need balance, grab onto something, always an option, right? Our first 2 rounds here. 3, 2, 1, shake it out. Our first 2 rounds are all standing. Our second 2, we will have an option on the mat. But I'll also give you options to keep it upright. Uppercuts, here we go. Upper, upper, or quick, quick. Yes! So you're just coming up and under. 5 seconds, 4, 3, 2, 1, and breathe. Not too crazy, this first round, right? Don't worry, it's coming. Let's bring it up. Can you up the intensity, up the core engagement? Let's try it. Here we go. Notice we haven't really done anything too high impact, right? We're keeping it simple. I'm going to give you options as we go, but you don't have to be jumping to get your heart pumping. You don't have to be going super fast to get the benefit. And relax. All right, that heart rate is up. Here we go, let's take it here. Uppercuts, Southpaw, upper, upper. Here we go, uppercut, uppercut. Yes, core engaged. Again, little twisty motion, nothing crazy, but rotate, rotate as you punch, punch, right? 3, 2, 1, last time with that knee. Shake it out, drive it up, balance if you need it. Getting water after this, so make it good. Here we go! Yes! 10 seconds! Water's coming, so keep it moving for 3, 2, 1, and relax. Let's grab some water, quick sip. 1 minute to bring that heart rate down. Cheers, y'all! Woo! Back to here. All right, what works about this workout— little taps— is that we keep it moving even though those intervals are short for work. And we're not doing anything crazy because we only have 10 seconds of rest in between. It's just enough time to get— let our heart rate recover and then go right back in strong. All right, this one we're going to turn our body. It is a cross, as in your back punch, and a knee. You decide, you can keep it here, here, or really get low, power up, low, power up. All right, second time through You can really go for it, get low on it. Then we're gonna do a front quick front kick, and then we're gonna add a squat. I'm gonna give you a few slight variations, but front kick, pull in for core, right? Then we'll add a little squat in between. So turn your body, we're here, bring it up. You're gonna cross your punch, drive that knee up. 3, 2, from the back, here we go. Cross knee. So you can keep it low impact and keep it a little higher, or get down there, power up. If you're a kickboxing fan, you probably know what style is right for you, but it might be different today. Who knows? 3, 2, 1, and breathe. Turn to the front. So we're gonna bring— we call this chamber for boxing. Bring it up, kick through. You don't have to get super high, but I want you to use your core. Here we go. Up and kick, up and kick. And you can decide what kind of kick that is, right? It can be a push kick, right, flat foot, or think of it as a snap kick, point your toe, right? So if you're kicking a target— 3, 2, 1. Notice how when you're really focused on that, you're gonna feel that core. Other side, cross punch front knee. 3, 2, 1, cross and knee. Turn into that punch, power the knee up, strong core, and up. Up to you. 5 seconds, get low and high. You don't have to go the same speed as me. Last one, and breathe. This time, let's take it squat, pull through, squat, pull through. Join me, get low and pull right here and up. Yes you can! 3, 2, 1. All right, it's up, right? All right, we're back to here. You can keep exactly what you just did. If you, if you know this combo— jab, cross, jab, knee— you can do that too. Here we go. 1, 2, 3, or if you prefer, sometimes you like to get low and high. Keep it simple, right? We're here. 1, 2, 3. I like sound effects with my boxing. And relax. All right team, this time let's straighten our kicks, right? It's not really a kickboxing move, but it will help you stretch out those hamstrings. Let's go here to here. Let's do it. Think about that core. I know, different type of kick. You don't have to actually touch the foot, but flex the foot because again, you're gonna get the core right here. Whoo! And you get that hamstring stretch. A little gift to you, right? And relax. To give you a little bit of that core work but also hamstring stretch. 1, 2, 3, knee or cross and knee. Here we go, this is it, team! Of this one. Last time here, so go for it. You got it. Cross and knee. 1, 2, 3, up and breathe. All right, let's add the squat to it. Squat, straight kick. Get the stretch, get the core. Let's do it. Flex the foot, crunch. Notice how you're going to feel up through here. It's slight, but it really is a core move right here. 5, 4, 3, 2, and 1. Let's grab a sip, y'all. All right, 2 down, 2 to go. This next one, we're going to keep it up top for 4 rounds. Take it down low as an option for 4 rounds. Let's take it here, getting into our side kicks. I'm going to show you from the front. We're going to pull through and down, pull through and down. You know, on these side kicks, if you've done them before, we want to lift. And again, you're either pushing out, kicking with the heel, or snap kick, almost like a roundhouse, but a lot of abs, right? So I'm going to give you a punch with it if you want. Second time through, tap and here. We're going to go right and right, left and left. Then if you want to keep it standing, mountain climber standing, cross climber standing. If you can join me on the mat, we're going to go mountain climber, little stretch, cross climber, mountain climber, cross climber. If you want to take it to the mat or to the wall or the bench, If you want to keep it standing, you can too. All right, side kick to the right with the punch. We add the tap out second time through. Here we go, lift and punch, punch. Again, your kick can be pointed as if you're snap kicking. Right here we get a lot of obliques, side abs, a lot of hips, and it's also going to give you that cardio Last one. If you need to balance on the wall, stay on this side, but tap and up for a little more cardio. You don't have to get super high with your kick. Here we go, get low and punch. Get low, it can be here. I don't care how high you get, I just want good form. Up to you. 3, 2, 1. Catch your breath, right? Feel it on that side. Same thing, other side. Kick with the punch and then little tap down. Here we go. Use this to really lift from here, right? Core, and then the punch. Heart rate's getting up, not too crazy. We'll add that intensity once we get this down. Breathe. Last time here, down. All right, whatever that looks like for you, doesn't have to be that fast or that high. You do you. Here we go. Yes, you can! And breathe. 10 seconds, then we go to our climbers. Breathe and relax. All right, standing climber, standing cross climber, or meet me down on the mat. Wrap your core, team. Here we go, run it! Stay lifted in the center. Doesn't have to be super fast, but drive the knees to the chest so we can really get that ab work as well as the cardio. 5, 4, 3, 2, 1. Stretch it back, everybody. Stretch. Give your hands and wrist a break. Give your back a break. Give your heart rate a break. Get ready to bring it back up. Cross your body with those knees. Here we go. Yes, stay lifted in the center. And again, knees go across. 5, 4, 3, 2, 1, stretch. Core more, right? Because we're already feeling those obliques from those side kicks. Now we're in that center core. Get set, 2 more, just like that. Start to the center, here we go. Notice it's not how fast can you go, right? I don't want to be here. I'd rather you take it slow and drive the knees to the chest even more. Tuck the pelvis. 5, 4, 3, 2, 1. Cool burn. Stretch your back, stretch your shoulders. One more across in 3, 2, here we go. Last 20 seconds here, then we got one more round, team. Yes! 3, 2, 1. Big stretch back. I know. Sit back into your hips. Come up onto all fours, roll through your back. One more quick sip, and then this is it, team, our last circuit. All right, here we go. I know. All right team, so we're going to take it with a corner to corner punch. So we're here, it's a step and a step, or you can take it here. All right, one of my favorite like cardio kickboxing moves. So we'll go on the right, we'll do it 2 times that way, and then on the left. In between, we're gonna do our quick punches and twists for our core, whatever that looks like. Second time through, we're gonna bring it up, side knee, side knee. All right, don't think too hard on it, we're just gonna get it done. So starting right here, we're gonna take— if it's left punch, left leg, step and punch, step and punch, corner to corner. 3, 2, 1, here we go! Step, punch, step, punch. So you're pivoting on that back leg. You can make it more of a step if you want, or a jump, up to you. Punch, punch, corner to corner. Think about the four corners of a room, right? Ha! 3, 2, 1. You can stay right where you are. Jab punches as we go down, twist, twist, twist, and come up. So think of it like a Plié squat. Here we go. Abs, yes you can! 5 seconds right here. 4, 3, 2, and breathe. Let's stay on that same side for corner to corner. Again, you can step, like a little rock step, or you can jump it. 3, 2, 1. I love this one. I don't know if you feel the same, but we got 5 seconds. Make it good, it's our last circuit. 3, 2, 1. All right team, so you're going to start low with it. Punch, punch, punch, punch, knee, knee. Punch, punch, punch, punch, knee. So stay low with it. I'm going to turn it this way. Here we go. 4, 3, 2, 1. Side knee, side knee. Can you stay low and keep the legs working? I know they're burning. Punch, twist, twist, twist. Side, side. Twist, twist, twist, twist. Last one. Good burn, right? Turn it to the other side. Corner to corner, right foot, right punch, or left foot, left punch. 3, 2, 1. My heart rate is getting up. That's what we want on this last round. So again, rock step it, or Add that knee in, bring that jump. Here we go, and breathe. All right, this time uppercuts down and up. Twist, twist, twist, twist. Standing core, here we go. Sorry, down and up. I like to think of them in 4 uppers. 4, 3, 2, 1. 4, 3, 2, 1. Yes you can! 3, 2, 1. One more time, corner to corner punch. One more time, quick uppers, side knee. Here we go. Yes, I know. 5 seconds, 4, 3, 2, 1, and breathe. All right team, here we go. Upper for 4, side knee, side knee, stay low. Here we go. 4, 3, 2, 1. Yes, you can! One more. 4, 3, 2, 1. Oh man, how How's that heart rate? Shake it out, shake it out. All right team, just get a little stretch through those hamstrings and calves if you're feeling it. We're going to do a little scoop and here, scoop. Sometimes we do this in a warm-up right here. And then let's hold this one here. You can hold balance if you need to. Just make sure both hands aren't on that, that flexed leg. Little stretch again. I know boxing, especially if we're doing that little boxer shuffle, we feel a lot of calves. Other side. And then hamstrings through the back. We did a lot of standing core, mostly standing core with that little option to go to the mat. So I want to hear in the comments, did you feel it? I know I certainly feel it here, here. That's what we love about boxing is it's so much rotational movement in those punches and even in those kicks that you can't be a good boxer without a really strong core, or kickboxer for that matter. So that's why that movement is so important and really good for strengthening our back, right? Sometimes if you're someone who can't really do a lot of mat work for your back. Speaking of, let's roll standing cat-cow. This is a great way to get your core. I have a lot of standing core workouts, but standing abs boxing is a great way to do it as well. Slowly roll it up, reach up and over. Leave me a comment, leave me a like, let me know how you're feeling after this workout. Love to hear from you and how you're feeling. Hopefully you're feeling energized. Nothing too crazy, but just enough to get our hearts pumping, get our core working hard, and get us in and out in 25 minutes. Let's get one big deep breath in and out. You did it! That was your boxing and abs, Tabata workout. Great job, everybody!