28 Minute Kickboxing Tabata Burn Workout - BURN #2

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your kickboxing Tabata burn workout. This is day two of your burn challenge. In today's workout, we will get some kickboxing inspired moves along with some basic cardio and strength in a Tabata format that is 20 seconds of work followed by 10 seconds of rest in four minute rounds. It's going to move pretty quickly, but I'm going to give you lots of options to work to your level along the way. You, you don't need any equipment for this workout, just some space to move. Are you ready? Let's do it. Let's get started with a quick warmup. Go ahead and march and roll through those shoulders. Let's get the blood flowing. Get the body ready to move. We'll also warm up with some warmup punches before we get into our Tabata rounds. I think you're going to like this workout, especially if you're not a fan of the traditional flow of a lot of kickboxing workouts. Sometimes they're pretty constant going one punch or kick or combination to the other. We are going to be working into some combos today, but in a Tabata format. So we'll have the alternating between two exercises and then I will give you the option to put them together. But we will keep it super simple and it is only 20 seconds of each move. So like I say, it moves fast, but it moves fast. So go ahead and shift your weight side to side. Let's open up those hips, get those hips ready to go and then take the arms out. Let's go flat back down and then round it up. We got a lot of movement through that torso, especially with our punches, so we want to get that core warmed up. Mainly what we're doing here is raising that body temperature. Let's take our hands on the inside. Roll the shoulder forward as you gently push, getting the core temperature up, making sure that our muscles are engaged and ready to go. Muscle activation. Walk those feet in standing cat cow round through the back. You can also have your hands on a chair, bench, couch. Roll through right through here and let's take it with just some little warm up punches. So I just want you to start side to side right through here. We won't do much, but little pivot of the knees and the hips. This is what we call your guard. So we're taking it right here and we're gonna jab. So we're keeping our jabs forward. Just to keep it simple today as we get into our Tabata intervals. Let's get four more and then let's take it uppers, upper. And this is a kickboxing workout, but it's a cardio workout. In all of our cardio we got strength. In all of our strength we get cardio, right? It's all metabolic conditioning in some way. We get resistance, we get cardio. So if you don't feel like doing the kickboxing moves, just find something different. As long as you are moving and you are safe. Those are my only rules. Let's take it hooks. Take it up and around. Watch my knees and my hips, right? Hopefully you're feeling that heart rate come up. We got some pretty fun but pretty basic combos today. Let's take it with a little squat. So you're gonna sit low. Bring that knee around. I want you to roll it through so we get that hip and up right here. One more each way. Last one right here. We're gonna tap and reach across or tap and punch across. So here's what we've got, team. We have Tabata rounds. Tabata. Traditional Tabata. Let's reach it over your head with a punch or a reach. Traditional Tabata. 20 seconds of work followed by 10 seconds of rest in 4 minute rounds. Let's reach it low. You're going to be alternating between two exercises. We'll keep them basic. One, maybe a little more cardio. One maybe be a little more strength. We'll keep it interesting in the second half of your Tabata. Let's go. Hamstring curls. Bring them up. You will have the option to put them together. It won't be a full on combo. We'll keep it pretty simple. But it's an option you do not have to take it. So go ahead, keep those hamstrings going. Watch me. Your first round of Tabata. We're gonna start with our jabs. Forward. Jab. Jab. I'm gonna give you some options to pick up your pace. And then we're gonna go a squat and a knee drive. Squat and knee drive. When we get to that second half, we'll find a way to put it together. But for now, guard is up. Jab it. 20 seconds. Here we go. Jab, jab. Use this first round to just get comfortable with the jab again. If you don't like punches, just reach. Reach. That works too. Your punch is strong. Normally we're southpaw and orthodox, but we're gonna keep it centered today just to keep it simple. 3, 2, 1. And breathe. 10 seconds to breathe. We're gonna squat and knee drive. I want you to sit low. If you can drive that knee up, call this chamber. Here we go. Down. Bring it up. Sit low and in. You don't have to get super high. You can keep it low. You don't have to get super low in the squat, But I want you to work the legs while we keep the heart pumping. So we got upper body, then lower body. Three, two, and one. Shake it out. Now we're going to get that jab again if you want. This time you can pick up your pace here to here. It's up to you. One more time. Here we go. I gotta remember that these intervals come quickly. I like to have a lot of time to explain it right? Or at least a few seconds. Remember, you can just be here, too, or pick up your pace. We got five, four, three, two, and breathe. Back to that squat. Knee drive. Sit low, drive that knee in. Core engage. Guard is up. Here we go. Breathe. Pull it in. Doesn't have to be high, doesn't have to be low. I just want intentional movement to get the heart pumping. Breathe. Five, four, three, two, one. All right, team, second half, these next two minutes, these next four rounds, here's what you got. If you want, you go squat. 1, 2, 3, 3. Knee. 1, 2, 3, knee. Join me. Here we go. 1, 2, 3. Squat and knee. I know it takes a little second to get the rhythm right. If that doesn't feel natural for you, as it maybe didn't for me, just keep those jabs. You can just alternate jabs. Squat and knee drive. Three, two, one. Catch your breath. Let's see if I can get that again. Squat, Squat. Three, two, one. So you punch low from the squat. You drive opposite punch and knee. Here we go. 1, 2, 3. Yes. 1, 2, 3. 1, 2, 3. Little burn in the legs, right? That's where we get the title. Burn, burn, burn. Last one. All right, two more rounds of that, then this round is done. Up to you. If you want to just go jabs, squat and knee drive, or put them together. Here we go. One, two, three. Should be three punches, but you make it whatever you want. I don't want you to get hung up on choreography or anything like that. That is not what this workout is about. This is about moving, getting that heart pumping. Three, two, one. You guys know I like to make sound effects in my tabata. Last round. Give it all you got. Here we go. You can just do your squat and knee drive, or you can do both, right here. One, two, three. One, two, three. And knee, this is it, team. Five seconds to go. Three, two, one. Catch your breath. Quick sip. All right, in between these rounds, I'll give you a little cardio mobility to shake it out those hamstrings. Right through here, Right? We'll get into our next round. There we go, team. That is what it looks like. Hamstrings. And open up through the back. Right through here. Catch your breath on this one. If you want to keep the cardio up, keep it here. Remember, the recovery is part of the conditioning, Right? Watch me for your next two moves. We're gonna do a cross punch, so we're gonna turn into it. Cross, cross. We got 20 on the right. Cross, cross, 20 on the left. Then we got our side kick. Tap, lift, or tap kick. Up to you. Then we got it on the other side. Then when we put them together, cross kick, cross kick. We'll do it two times right, two times left. Up to you how you want to do it. You can separate them out or you can put them together. Let's go ahead. Get that guard up, core wrapped. Engaged. Shoulders back. Here we go. Cross. So watch me turning your knee and your hip pin. Yes. Power. Power. This guard is up. Turn in that torso to get the core working hard. We got five, four, three, two, one. Shake them out. Same thing. Other side. Other cross. Turn your knee and your hip as you cross into it. Pull it back. Guard is up. Here we go. Punch it. Cross, cross. If you can't pivot well on your foot, pick those feet up. That works too. I don't want anybody to feel like they don't have the mobility based on their flooring. Always an option to pick those feet up. Turn. Three, two, one. Catch your breath. Now we got our side kicks, so I want you to tap it out. Little half squat, little kick. Remember, you're lifting from the hip first, then extend it out. Here we go. Tap kick. You can start low. It can be just right here. You can even just keep it cardio right or and up. Take it low kick. Now, with these kicks, as I've told you before, you can do a pointed kick front and side, or you can do through the heel up to you. There's different types of kids kicks. 3, 2, 1. So you can almost like a roundhouse turning into it. Or side kick, where you push that heel into the wall. Other side. Here we go. Tap kick. Start low and slow. Get down there if you want power. Power does not have to be high. You do. You be where you are today. This is your workout. Five seconds. Three, two, one. Relax. Second half, halfway there. Watch me. Punch and kick. Punch and kick. You decide your speed and your height. Here we go. Punch and kick. And up and up. Yes, you can breathe. And up and up. Yes. You don't have to go this fast. You can just keep it here. Punch and knee. Low to high. Three, two, one. Shake it out. Let's stay on the same side. Our body's in that rhythm. Let's finish it out on this side. We'll get to on this side. This tabata will be done. Here we go. Punch, kick, Cross, side kick. See that target? Whatever it is, if it's an opponent, if it's a bag, it's a person. If it's something that's frustrating you today or this week, punch it out. You got it. You are here for you. You showed up. Let's get it out. Yes. Shake it out. Same thing. Other side. Remember, you do not have to go the same pace as me. Slow it down, speed it up if you want, but maintain that good form. Here we go. Cross and kick. Get a feel for the movement first, then pick up your pace. You can get higher. You can really turn into it here. Get low. Pop it up. Get low. Pop it up. Up to you, you. Do you. We are so close. 5, 4, 3, 2, 1. Last time. Right here. Let's do it. You got this, core. Engage guard. Up. Crossing kick. Cross kick. Turn into it. Kick it high and high. And up. Yes. 10 seconds to go. Can you feel those obliques? I hope so because we're twisting and we're lifting. We're getting core. Three, two, one. Shake it out. Quick sip of water, team, right? Ha. Let's stretch it out right here. Let's take it across with our knees so we really get a little stretch through here. Stretch through our legs. Cardio mobility. It's optional. If you want more cardio, keep it up a little less. Just keep it here to get that movement. Watch me. It's about a three. Here we go, team. So we're going to be angled. We're going to go with a hook and an upper. Hook and upper. We'll go on the right, hook and upper on the left. Then we've got our front kicks. We're going to go forward. Pull it forward. We'll have two rounds of those. Then when we put them together. Watch me. Angled hook, upper kick, kick. We'll go two times on this side, two times on this side. So we'll get our orthodox and southpaw just putting them together. It's totally optional. Stagger it. Here, bring them up. We got hook and upper. 20 seconds, nice and strong. Core engaged. Here we go. Hook up. Start slow, get a feel for it. Hook, come up and under, up and around. So that hook is almost a scoop. You can go a little slower if you need to, or pick up that pace, get under it again. Getting that nice tight core. Three, two, one. Breathe. Turn around. Other side. Boxer shuffle if you want it. Guard is up. Hook and upper. Up and around, up and under. Here we go. Hook up. Hook, upper. It's okay if you mess it up. I don't care, as long as you're moving. And upper. Yes, you can breathe. 3, 2, 1. Catch your breath. All right, let's get a little leg burn. We're going to pull that front kick through. Chamber. Kick it out through the toe or through the heel. Up to you. Here we go. Now, you do not have to be moving quickly to get that heart rate up. I'd rather you think about keeping those hips square, square than pulling it in then pushing it out. Right? There's no value, no more value in this going quickly than in this because you can really get those muscles engaged, which in turn is going to get your heart rate up more relaxed. One more time through there. Intentional specific movement is what we want. Bring it up. Here we go. Pull through, pull through. Snap kick or front kick. Push it away, Push it away. Either way. Chamber. First, lift from the knee, lift from the hip, then extend from the knee. You know what I meant. 3, 2, 1. Relax. Second half of this round, you can do exactly what you just did. Alternating hook and upper front kicks. Or let's put them together. Join me here. Hook, upper, kick and kick. Hook, upper, kick and kick. It's just 20 seconds. Whatever you got. Upper kick, kick. Yes. And breathe. There we go. Hook, upper, kick, and kick. A little mosquito bite there that I'm feeling. Let's stay here on the same side. What can you do? Can you pick up your pace? Intensity. Here we go. Hook up, pull through, pull through. Upper kickboxing can be a really good low impact, high intensity workout. Right? We're not jumping. We might add a little good. Relax. Boxer shuffle. Other side. We might have some jumping here or there, but it can be low impact. But we keep that heart rate up. Here we go. Other side. Hook, upper, kick and kick. You're staying angled. Hook, upper, start slow and low. Then power through. Pull, pull. Yes, you can. Can last one right here. Boxer shuffle. Same thing. Very last time. Hook, upper, kick, kick. Or just your kicks or just your hooks and uppers. Here we go. Intentional specific power. Power. Yes, you can. I know, I'm feeling it too. Yes. Relax. Boxer shuffle. Grab a quick sip of water, team. One minute to breathe. We're getting through it. Here we go. Little tap behind, reach behind. Tap behind, reach behind. Here we go, team. Ha. Right here. Here's what we got. We're gonna take it up a notch. A little extra cardio here. We're gonna do our corner to corner. Punch one and then the other. You can step into it, you can jump it. Then we'll get same thing, other side. Then we got two rounds of jumping jacks. You have the option to get low with it because we're going to make it a power jack get low. Power jack get low. Make those legs work. Toes out if you want. Then jack and jab. Jack and jab. Four rounds, high intensity cardio. A little higher impact, but you don't have to make it high impact. I'm going to give you options along the way. Go ahead and catch your breath. Get ready. Angle one way, Guard is up. Corner to corner. Step or jump. Here we go. Start with just a step so you get a feel for it. Right here, right? Step, step. If you want, you can add that little hop step. You can go quick with it, even without the jump or power. Corner to corner. Moving that body. Last one. Yes. Breathe. Take it around. Other side. Catch your breath. Same thing here. Side to side. Core wrapped, shoulders back, guard up. Take off. You can. We're in the home stretch of this workout, so let's get it done. Yes. Yes. Step, step. That's an option, too. I don't care what it looks like. I want you safe. I want you moving. And breathe. All right, power jack. How about we do this? Everybody go low. Impact the first time. Down and up. You're stepping it out. Big arms. Here we go. And up and up. Low to high. Strong arms through here. Strong legs. Sit low, keep it low. Impact. Arms go up. And breathe. Yes. 5, 4, 3, 2, 1. You know it, you feel it. Now we do the opposite. Low, not the opposite. Same thing with a little impact if you want. Keep what we got. Or take it here, right here. Low. Get down there. Remember, you can step into it, too. You're still going to feel that heart rate. I know I do. Having trouble talking in a good way? Three, two, one. Breathe. One more. Low to high. Oh, no. Let's put them together. Why not? Jack and jab in the corner. Here we go. Breathe. You can keep your jack a little higher this time. You don't have to go power. If that feels. Feels too weird for you, you just keep it here and then you can get your jabs next time. Jack, jab, breathe. Tap it out. Let's do it three more times. Like that. They're gonna go so fast. It's only 20 seconds. Here we go. Low impact. Step, punch, step, punch. Step, punch or jack, huh? Don't go high impact. If that is not where you are today, if that's not right for where you are on your journey or today, you can still get it done right here. Boom. Two more, then this round is done. We got one round after this. Let's get it done. Three, two, one. Jack and jab. Gets it low if you want. Low, low, yes. Punch, punch again. I don't care. You know, if you feel uncoordinated, just take it to a jack or just a jab and breathe. Last one. Here we go. Low if you want. Jack and jab if you want. Or pick one. Three, two, one. Breathe. Or just jack, jack, jab. Yes, you can. This is it, team. Let's get it done. Breathe. 3, 2, 1. Yes. Catch your breath, team, huh? All right, tap it out. We're taking it to the mat. We're gonna finish with a little bit of core. I'm gonna give you options. All right, While we're doing cardio mobility, let's just go speed bag, speed, bag, speed. You can take it here, or if you want a little bonus. No time. Don't worry. You just keep it there. But watch me here. We're going to the mat. I'm adjust my. We got a half circuit, a half tabata. It is only two minutes. We're going to roll up and punch. So you're here. Punch, punch. We got that. Two times. If that's not right for you, I just to want. Just want you to sit nice and tall and punch, punch. Then we're taking it to a plank. We're gonna punch a knee, punch a knee or just punch, punch, knee, knee. Two times. 20 seconds. Join me on the mat. Let's finish strong. Here we go. Three, two, one. Take it back. Slow and controlled, especially on the way back. Tilt that pelvis. Get that power. Dig deep. Coming up. Remember, if that's not right for you, you can do seated or just stay back. Up to you. 5, 4, 3, 2, 1. Stretch it out. One more from here. You got a team. Let's take it right here. Halfway back, or all the way back. Here we go. Take it down. Punch, punch, punch, punch. Half circuit. Only two minutes. Four rounds of 20 and we're almost halfway there. Remember, you can go halfway. Punch, punch, punch, punch. Three, two, one. Take it over into that plank position. If you need to punch, stay on your knees. Reach back, reach back. Or punch, punch, knee, knee. Here we go. Punch, punch, knee, knee. Hup. You can run it. Run it if you want. Try it together. Punch. It's challenging, right? But you can do it if you'd rather be here. Knee, knee. Let's get it done. 3, 2, 1. Breathe. Last one, team. Let's just keep it. Punch, punch, knee, knee. However that is for you. Let's get it done. Last 20 seconds, what do you got? Stay with me, Core. Engage. Three, two, one. Punch, punch, knee, knee, or punch, punch, knee, knee. Breathe, breathe. Stay with me. Finish strong. Five seconds to go. Knee, knee. Stretch it back. Yes. Team, sit back in to that child's pose. Just take it side to side. Breathe into it here, Right? Come up under all four cores. I want you to roll through. Cat, cow, all the way. Right? Whoo. Cardio central with the boxing again. I know not everybody loves boxing. A lot of times you guys tell me you don't feel coordinated. I want you to reach that arm under, sit back into the child's pose, and get a little shoulder stretch. But you don't have to be coordinated. I know sometimes we have those of those flow boxing workouts where we just do a flow for like, 20 minutes and we keep adding on, and it feels like a lot of choreography. But that's why I've added these in. I have another kickboxing tabata. I have another. I think it's a kickboxing pyramid. There are ways to get it done where you don't have to feel like you have to keep adding on or you have to know the choreography. If it's right for you, I want you to take it into that pigeon stretch right here. If that's not good for you, you can sit here. You can sit on the edge of a chair. You can cross that knee over any option to get a little hip stretch. So check out those other kickboxing workouts. I would love to hear from you. Leave me a comment in the comment section down below. Did you like this? How are you feeling? Did your heart rate get up? Did you feel a little burn? The burn is both calorie burn, heartburn, lung burn, and muscle burn. Working all the way through. You are so strong. You've got stamina, you've got endurance, you've got power. It is all in you. Let's find it. Let's keep using it. Roll back onto your feet. Pedal right through here. Oh hamstrings. Let your head and neck and shoulders relax. If that's not right for you, put your hands on a chair. The couch. Slowly roll it up. Take your time. Time. Roll those shoulders. Shake them out. Of course. Don't forget to like this video and subscribe. When you subscribe, that helps me be able to keep making these workouts for you for free. So please subscribe, Hit the like button, tell your friends, share the videos and of course check out all the links in the description below. If you need more guidance, more support. If you're looking for nutrition help. If you want access to me, a trainer and to to a full time dietitian, join us in the Body Fit Athletic Club. It is so much fun over there. Join us there. You can also check out my website, get on my mailing list to get my free weekly and monthly workout calendars as well as follow me at Bodyfit by Amy Everywhere. Make sure you don't miss a beat. Right through here. You can let your head drop to the side too. Make sure you hydrate. Get some water. Thank you so much for being here today. You should feel so proud of yourself. I am so proud of you. Let's get one big deep breath in and out. That was your kickboxing cardio burn workout. Great job everybody.