12: Zone Kickboxing Cardio Workout | Heart-Pumping & Sweaty and ZERO Equipment Needed!

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your zone kickboxing cardio workout. In this workout, we are keeping it all body weight and all standing. We are going to be working through our different heart rate zones with some cardio and kickboxing exercises. I'll be giving you lots of different options as we work through those zones to keep it low impact, add some intensity, and to work in a way that is right for you and your fitness level. Are you ready? Let's do it. Let's start just by getting our bodies moving. Just a gentle march. Pump those arms. This workout is great for beginners if you're newer to exercise or newer to kickboxing. Because we're going to start at that base level. We're going to start low impact and then work our way up. Roll those shoulders. This is also great if you've done kickboxing before or if you're experienced with exercise or boxing because you will have those options to go up into those heart rate z bones. So that is something that I really want to encourage you today is to listen to your body work to the level that is right for you. Let's get one big deep breath in and just keep that going while we keep our feet moving. Big stretch all the way through. So something I always say is be where you are today, where you are in your fitness journey and just how you're feeling today. Let's take it out right here. We're just going to do a little weight shift while we swing those arms. So we're going to open up the hips, the arms, the shoulders get moving through the back. But we don't have to do too much of a warm up because we're not adding load and we're not going down to the mat. Let's take it right here. Just open up those hips, reach and reach. You don't have to get super low. Just shift your weight, reach those arms and then if you want, you can step in and out if that feels okay for you. Otherwise, just keep it stationary. So with this workout, everything is going to have three rounds, three zones. So your first one is a little bit of a longer interval. 40 seconds. So our normal interval. Right, let's take our arms out here, take it flat back down and then round it up. Watch me from the side. But you can stay forward just to really work through that back, through that spine that we're going to be using a lot with these punches. So your first round is 40 seconds. That's your back to basics Low impact. You can stay there the whole time. If that is right for you. Hold the hands right here and just roll those shoulders. Second round after a quick breather is 30 seconds and that's where we're going to up our intensity a bit. So I'll give you an option to take that intensity up. Walk those feet, roll the hips, and then if you want, add a little baby squat, just a little half squat here. Right here. So round two, 30 seconds. A little shorter in time, but if you want, you can up the intensity and you can find ways to up the intensity for you. You don't always have to do the option I give. I'll give you some other modifications as well. Right through and then just little tap back here. Reach those arms up. So round three is only 20 seconds and that is where, if it is right for you, I want you to. That's more of our hit round, our higher intensity. We'll add some different things that you can do to up that intensity because then we get a little longer breather after that and we come back to the top at that base level. So again, working in the heart rate zones. Let's take it right here. Big stretch over. If you want, you can drop into that lunge, but you don't have to balance if you need to and then switch your legs. So again, this workout is all about making it your own. We want to get the heart rate up, we want to be feeling our body working. Let's take it right here and just tap and reach right here. We're going to bring that guard up. So we're still in our warm up, but we're going to add a few little punches for our warm up. So watch my knees and my hips as they turn. This is our guard up, so we're always protecting our face and then punch and then punch. So in traditional boxing we would do a lot of side to side or we do our orthodox, our southpaw, just like that. We're gonna keep things a little more of that cardio kickboxing today because we're working in those zones so you don't have to worry too much about getting super specific. I just want you to be safe and to be moving. Let's take it to our uppers right here. So warming up through those punches before we get into our intervals. So again, 40 seconds, 30 seconds, 20 seconds, breather in between. We decrease in time, but we increase in intensity. This is your hook punch. Watch me. We're coming up and around, up and right through here. So what we're not doing is going out wide with any of these punches. We're bringing them in tight, and you're extending out and in. Okay, so the idea is that you're on offense and then defense, right? 3, 2, 1. Right here, just little baby knees. You can keep them low if that's good for you. All right, let's get into that first round. We're gonna start back with those jabs. So again, we'll just keep them forward for the sake of workout. Often we will do our different sides, but for now, we're going to keep it here. Your first round. Watch me. Is just going to be the jabs like we just did. Then we're gonna do a triple drab. Three, two, one, knee. You don't have to do that. If you want. You can keep the jabs. Then we will up the intensity, add a little jump if you want. So go ahead here. Core, engage. Guard is up. Let's jab it. 40 seconds right here. So watch me. We're punching out, then we're pulling back. And as we pull back again, we're always protecting our face. That is our guard up. We're keeping those arms nice and tight. What we're not doing is just flailing the arms, right? I'm just showing you from the side so you can see. And then pull back, Tighten in the back, tighten in the core. We've got just about 10 seconds. And again, if this is right where you need to be for your fitness level, you can keep this for our next two rounds, or you add intensity in a way that works for you. Three, two, one, and breathe. Now, if you are experienced with exercise, you're a hardcore kickboxer, you can do that little boxer shuffle in between these rounds if you want to get more of that endurance cardio. But if you want to get the breather, especially after those second two rounds, I encourage you to get it. All right? One, two, three. Knee. Here we go. One, two, three, three. Bring the knee up. You can start slow, and you don't even have to bring the knee all the way up. You can just pull. 3, 2, 1. So find what's good for you. You can get low in those punches and then pull that knee up high. We got 10 seconds. Three, two, one. Five to go. Yes, you can relax. All right, team, last round, 20 seconds. I want you to go for it, whatever that is for you. Maybe you're just picking up the speed of your punches. Maybe you're adding the knees a little higher, getting a little lower. Maybe you are just going for it. If you want to add that jump, but you can go, three, two, one. Let's do it. 20 seconds. Three, two, one. Find the intensity. That's good for you. This is your highest. If you're experienced with this and you really want to go for it, add that jump on that knee. Get low on those punches again. If that's not right for you, stay here. Last one. Breathe. All right? Catch your breath. We get a little bit of a longer breather after that last one, because we want to be needing it, right? We want that to be our higher intensity. So that's why it's our shortest interval. All right, watch me. For your next one, we're gonna go to those uppercuts. So uppercuts, you're coming up and under. We start normal. Then we're gonna pick up our pace. Then we're gonna add a little quick upper with quick feet. If you want, you can add the feet. Go ahead and join me here. Guard is up. Uppers. 40 seconds, right here. And what really helps with this is to really visualize you're coming up and under, up and under, as if we were squeez sparring, right? Or you're getting your opponent under the chin. Right here. Yes. Halfway there. Turn. Coming from the hip. I like to make sound effects with my kickboxing. 5, 4, 3, 4, 2, 1. And breathe. All right. So pretty basic, right? Maybe that got your heart rate up, especially if you're newer to exercise. It got mine up. But if you want to up the intensity, quick feet a little quicker with those uppers. Here we go. If this is right for you. Otherwise, just keep it slow like that first round, I'm just moving my feet, but I'm still getting that twist here. There we go. 10 seconds. Catch your breath. 5, 4, 3, 2, 1. And breathe. All right, last 20 seconds. Here we go, team. So you can do those rolling uppers. You can keep your pleat fan feet planted if that's right for you. Or you can do a little quick feet, a little run if you want. Up to you, you do you. Let's up the intensity for 20 seconds. Here we go. You can also roll these uppers and just march your feet or pick up those heels. There are ways to get the lower body involved that don't involve this run. Roll them. Keep it going. Five seconds. Go for it. Three, two, one. And breathe. All right, team, next we're gonna go into a little lower body, so we're going to give those arms a rest. Watch me here. We're starting with just A little basic squat. Bringing the knee up. Now the knee is coming up into what we often call chamber. We lean into it a little bit. Core is engaged. Because we're going to add that kick next. Here we go. We're gonna squat. Knee up. Now, you don't have to get super low in that squat. You can even make it a baby squat. Maybe you're sore from yesterday. I know I am. Or get low, get high. Up to you. The goal is to get some power from that squat as you come up into that chamber, because eventually we're going to add that kick. Not eventually. Soon. Right here. Here we go. Guard is up. Core engaged. Breathe into it. 5, 4, 3, 2, 1. Feeling those legs from yesterday. All right, so now you can keep that knee, or if you want, we're gonna kick it out. Two options for your kicks. You can do that foot kick as if you're pushing the heel into, or more of that snap kick. Totally up to you. If you. If the kick is not right for you, you just keep the knees. Here we go. 30 seconds. Up and up. Pull through. Your kick does not have to be high. You can keep it low, right? And again. You can push with that heel forward or you can snap with that toe up to you. Now, what we're going to do when we take this to 20 seconds, is take the squat away again. You don't have to get super low just to give you that power, just to give you that intensity. Yes, you can. Three, two, one, breathe. All right, team, this is it. So last one, 20 seconds, just your kicks, so you can keep them low, you can keep the squat in the knee or just the knees or power through. Power through. Turn, turn. Get the core engaged. 20 seconds to go. 3, 2, 1. Find that intensity. What is that for you? You don't have to be jumping, you don't have to be running to get that intensity. Kick strong. Keep that core engaged. Arms high. Low. 5, 4, 3, 2. And breathe. Catch your breath, team. If you need a quick sip of water, grab it. We're gonna get it. We basically have two longer circuits, but you can grab water whenever you need. Keep your eyes on me. Next one, we're going to do a jack and a jab. So we're going to start low impact. Jack jab, jack jab. So think of it as this side goes out, then comes forward with the jab. This side goes out forward with a jab. Let's get 40 seconds of that. Three, two, one. Low impact Jack, step forward. Jab, jack, jab. And you can Go slow. Whatever you're pacing, it's your pacing. Or pick it up. But strong arms, strong punch. Just think about your angles because that's what we're getting here. We're getting the knees and the hips and the mobility working as we get those punches. Jack. Ten seconds to go. We're still low impact, so this is those lower zones of cardio. Then we work our way up. That's what we're doing today. You've probably heard about those cardio heart rate zones. Breathe, march it out. That is the goal, to get the heart pumping, but in a way that is good for you. So your zone, one and two. Let's say we have five zones. Yours is going to look different than mine and so forth. So don't worry if you don't have a watch. Just go by how you feel. Heel. Let's get to a slightly higher zone. If you want, you can keep doing what you're doing, or full jack, full jab, Three, two, one, hop. And here. You don't have to go fast with it. We're just adding a little grounded jack. Grounded, meaning we're not getting that high with it. But if you wanna just keep with the low impact right here, what we're gonna add to this is just your jumping jacks. We're gonna take the jab away. We got five more seconds here. Three, two, and one. Catch your breath, team. Last 20 seconds. Here's what we got. Full jacks. Your full jacks can just be here or here. They can be slow or fast. Let's keep them grounded so that way we're not coming down hard onto our feet. Either way, jumping or no, jumping slower, fast does not matter. But let's go hard for 20 seconds. Here we go. Right here or here? Yes. I actually love low impact cardio. That's why you see me do a lot of it. Because you really can get your intensity up with intensity tension. Something I say all the time. Five seconds. Four, three, two, and breathe. All right, one more from here. Then we're grabbing some water. We're almost there getting through this circuit. All right, so we got a little speed bag. Your speed bag is up as if you had a speed bag. We're gonna go 1, 2, 1, 2. You can keep it just side to side. You can do a little tap with it. Then we're going to take it to the side with a little side step. Then we're going to do a quick shuffle with a punch. Any option you can stick with is right for you. Let's start with just 1, 2, 1, 2. In place. Here we go. Speed bag, speed back. And don't overthink it. Sometimes with the speed bag, when we start thinking about it, we start to get feel a little bit weird inner arms. See, there I go. Don't overthink it. Just imagine there's a speed bag. The speed bag is actually really tricky. I think it's one of the hardest things in the gym because you got a 1, 2, 3. You usually have a rhythm, but you gotta compete with the bag. Maybe you've done it before, maybe you haven't. I'm not great at it. I'll tell you. I'd much rather punch a heavy bag. Five seconds. Three, two, one, and breathe. Right here. All right, team, we're into our 30 second interval, so we're gonna go 1, 2, punch. Let's go ahead and add that cross punch. 1, 2, punch. You can also just do a side step cross if that is better for you. Or do a double step and then add the speed bag on a step. 30 seconds. In 3, 2, 1. Guard is up. And punch. 1, 2, 1, 2. You can roll that speed bag or you can just go right here. Yeah. When we get to that 20, we're gonna do that quick shuffle, whatever it is for you. Finishing this One out in three, two, and breathe. All right, team, 20 seconds. This is it. You can just pick up your pace on this. You can just keep the speed bag or 3, 2, 1. 3, 2, 1, cross. Whatever is right for you and your fitness level. We have 20 seconds and we check you to go for it. Then we're grabbing some water. Our second circuit is shorter, I promise. Let's do it. Here we go. 20 seconds. 3, 2, 1. Shuffle, shuffle, shuffle cross. What is right for you in this moment? Maybe the quick feed is not right. Maybe it's a big shuffle step. Keep it going. Push hard for 3, 2, and 1, and breathe. Catch your breath, team. Let's grab some water. Yes. How is that heart rate? I know mine is getting up there again. The idea is that we're working in zones, cardio, and really all exercise is not about going as hard as you can for every possible second of the workout. In fact, that's not effective. Cheers. Y' all have it unlock. What it's about is working those zones, those peaks and valleys, those highs and lows, where we can really go for it. In the highs, where we get a little breather, we work our endurance, our conditioning in the lows, and we maintain good form throughout. All right, so let's take It. Because it is kickboxing. We're gonna get a little sidekick now. Watch me first. Your sidekick is going to look like this. Again. You have the option to. To push out with the heel, or to think of it more of that snap kick. It does not have to be that high. But we're going to start with a little side squat. Step in and lift. You're just lifting to start. We'll do that on the right. Then we're going to take it to those kicks. We're going to take it stationary for that. Then when we up our intensity, tap and tap again. Whatever works for you. You can stay with that first one. Let's take it slow. Lower impact. 40 seconds. Guard is up. Step out, step in and lift. Here we go. Little squat in lift. Squat in lift. You're looking that way because that's where your target is going to be. We're not kicking yet. You're just gonna lift the hip. You feel the hip, the abs. That is the starting point of your kick, right? It's not one fluid kick. We really want to lift first. Low and high right here. I like that. Guard up the whole time, or at least right here. And then kick. That's what it's gonna look like. We're gonna do the Kickstarter. I can't help myself. 3, 2, 1. Relax. You can keep just that, or we're gonna take it just kicks. Pull through and down. Pull through and down. Up to you. How fast you want to go. If you need a little balance, just hold it here. Let's get Those hips working. 30 seconds. Here we go. Kick. You can tap it down. You can do a little half squat up to you. You can pull your feet through like this. And your arms. Or again, it can be low. Yes, you can. 15 seconds. Getting that heart rate up in those higher zones. Not going for it all the way yet. 3, 2, 1, and breathe. All right, tap it out right here. We're gonna still stay on this side. And here's what we got. Tap and lift or tap and kick. So it's a little quicker if you want it to be. It's only 20 seconds, but let's go for it. Here we go. Tap and kick. Low to high. You can touch it down in between if you want that extra intensity. If you need to keep that intensity. Lower impact, but still get it going. Take it here. Low, high. 3, 2, 1, and relax. Feel that hip, right? You may even want to do a few little hip stretches. I like this. Or bringing them up kind of like this stretch out those hips. All right, we're gonna do same thing. Other side. We are getting through this workout. I made the first one a little longer so we could keep the second one shorter. Same idea. Side step, little lift. Then we get just our kick. Then we do tap and kick. Pick what's best for you. Keep it all low and slow if you need to. Up the intensity if that's where you want to be. Starting with a side squat. Lift that hip. It's not a kick yet. Here we go. Take it down and up. Find your pacing. Maybe you're out. In lift and up. Maybe you can be a little more fluid with it. Up to you. Where are you in your journey? Where are you in this workout? I'm feeling actually more energized than when I started. I was feeling a little sluggish when I started this workout. Now I feel more energized, but I can tell my legs and arms are getting a little fatigued. Right? So I'm really going to pay attention to my form and finish this workout strong. 3, 2, 1. Yes. All right, now that we got that hip ready again, remember, if you need to to grab onto the wall, you can kick it low, you can kick it high, you can push that heel out, or you can point the toe as if you're getting the target with the top of your foot. Heel of your foot, or top of your foot. Just the kick guard is up. Here we go. Kick it through. You can do a little half squat if that gives you power. Keep it up. I like to kind of pull my arms through or punch it out. 30 seconds. I know. Breathe, breathe. 10 to go. Low if you need it to be. Breathe and one. All right, catch your breath. This is it. Tap out and kick. And then we're done with this kick sequence. In fact, we're done with kicks. All right, team, so let's get it done. We're tap out, kick it up, or tap and lift or squat and lift. Whatever version is good for you. 20 seconds. Here we go. Tap, low, high. You don't have to go as fast as me. You can just be tapping. You don't have to. Have to jump. Yes. Breathe. Three, two, and one. Little heels, right? Catch your breath, team. All right. Home stretch of this workout. All right, let's take it right here. We're gonna go three, two, one. Hook. Speed bag, speed bag. No, jab, jab, jab, hook. Just like that. This one has two versions, two sides. 30 and 20. 30 and 20. Jab, jab, jab, hook. Second round. If you Want you can add a little jump to it. All right, hopefully that makes sense. 30 seconds, then 20 seconds. Let's start with that. Jab, jab, jab. One, two, three. Going down. Then hook it high. All right, Then we add that jump. Let's do it. Catch your breath. Three, two, one. Here we go. One, two, three, hook. So these are pretty common, at least for me. Some combinations that I love because I think they're user friendly, not having to remember 50 different things. Three, two, one, up. You don't even have to add that squat if that's not right for you. Hook. One, two, three. Five seconds. And breathe. All right, same side. We're gonna go 3, 2, 1. Jump it if you want. You don't have to, but let's get low. Let's get high. Just like that. 20 seconds. 3, 2, 1. Here we go. If you're not jumping, you want to just get a little lower in that. And then power. 3, 2, 1. Yes, you can. 5, 4, 3, 2, 1. Listen, you guys. All the things that you might be feeling. People often say, I feel uncoordinated. Like, what am I doing? Don't worry about it. I feel it too. It does not have to look perfect. Remember, I want you to be moving safely and effectively. And the difference between this. 1, 2, 3, and this, if you feel like you're a little all over the place, as long as your core isn't tight, you're moving well, nothing is hurting. You're getting the heart rate up, up. You are doing it right. All right, 30 seconds. Three, two, one, hook. And then we're gonna add that little jump if you want. Here we go. Three, two, one, hook. So I like to think of it as that hook comes up and around so you can turn into it, right? Yes. 10 seconds. 3, 2, and 1. Catch your breath. 20 seconds. Boom, boom, boom. Jump it if you want. We are almost done with this workout. Let's finish it strong. 20 seconds, let's go. Here we go. Yes, you can. And breathe. You don't have to jump it. Ah, Therehere we go. Three, two, one. Tap it out. Shake it out. All right, team, last thing. All right, and all we got is 30 seconds one way, 30 seconds the other way. We're actually going to turn our body for this one. All right, so you can do just across if you want, turn into it or cross and knee. That can be here or that can be here. All right, But I want you to go for it. 30 seconds. Breathe. Go for it. 30 seconds. And that is. That is it. All right, so Turn your body, cross into it. If you want to add the knee coming up, you can. If you want to add the jump, you can. One round, 30 seconds. Three, two, one. And this is it. This is our finisher. So we're going through all those zones in this. Get low, get high. If you know kickboxing and you love this move like me, want you to get into it, bring it up, turn into it, bring it up. If you're new to this, maybe you just want to do the punch right here or punch, knee, punch. Five seconds on this side. Three, two, one. Breathe. Catch your breath, team. We're going to go to the other side. All right? So again, remembering this is the end the of the workout. Don't do something that's not right for you, but this is the time. Think of it as a bonus move where we can push a little harder. So again, your back, arm. You can just do the cross, turn into it. Cross, low impact, knee. Or bring it up. 30 seconds. Finish it out. Guard is up. Here we go. You don't have to be with my pace. Your pacing, your speed, your workout. Yes. Keep it going. 10 seconds. What do you have, team? Even if you're just doing the punch, give it to me for 5, 4, 3, 2, 1, and break. Catch your breath right here. Roll those shoulders. Ah. Can you feel it? Feel that heart rate? It's hard because you're working hard. All right, you can bring those little hamstrings up or a bit. Little, little taps in the back just to get a little hip opener for those quads you might be feeling. And reach those arms to the back. Gonna get a quick stretch, but please get some more stretching on your own. I want you to reach those arms to the back. If you can bring them behind you, and if you're able, you can lace those fingers just to open up the chest. So much forward punching. We want to really open it out. Let's take those knees out here. Roll your shoulders. Let me know how you're feeling. I love to read your comments, see how you're feeling after these workouts. So leave me a comment. Leave me a like, let me know. Big stretch, big stretch. And then quick little hamstring and calf. Bring that foot forward. If you need to balance on the wall or a chair, you can leaning into it. Right here. Other side. Right here. Lean. Catch your breath. Thank you, body, for showing up today. You can say it out loud. Thank you, body. I know it feels cheesy, but your body did it. You did it. You should be so proud of yourself for being here. I am so proud of you. Make sure. Let me know how you feel. Leave me Likes Comments subscribe and join us in the BodyFit Athletic Club. Let's get one big deep breath in and out. You did it. That was your zone. Kickboxing cardio workout. Great job, everybody.