30 Minute Kickboxing Cardio Blast for Fat Burning and Toning

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your kickboxing cardio blast workout. So in this workout, we will work your entire body for cardio with a little bit of sculpting and toning. And we will do it all from a standing position using no equipment. Of course. I will give you lots of options, so listen to your body and work to your level. Don't forget to hit that subscribe button and turn on those notifications so you always know what's coming up here on the YouTube channel. Also, all you need for this workout is a little bit of space to move. Are you ready? Let's do it. All right, let's start with a quick little warm up. You're going to march it and pump those arms or take it to a little bit of a jog, whatever is good for you. We're going to keep this warm up short so we can keep the workout short. Let's roll those shoulders to the back and to the front. Of course, if you need more of a warm up, check out my extended warm video as well as my extended cool down so you can get a little bit more. Let's take those arms one at a time. Gotta get those shoulders ready to go for those punches. And then let's reach across and tap so stretching long through the shoulders. So cardio blast kickboxing. Cardio blast, that is. So we're going to be working in a kickboxing flow, so it's going to move quickly. But remember, the name of the game is just to keep moving. As long as you're staying safe, you're moving in a way that is effective for you. That's all that matters. So don't worry about being coordinated or anything else. If you want, you can take them up to those full jacks or you can keep it right here. Up to you. It's not about being coordinated or getting every punch or kick absolutely right or looking the same as me. It's just about staying safe and moving your body. Let's reach it down so we open up those hips, right?

We're here to here.

Good. So try to follow me. We're gonna warm up with some of those punches and prepping with those kicks. Then we'll put some combos together. But the goal is to get the heart rate up, get our muscles burning and then get out of here. Right? Hold it here. I want you to drop it down. Drop that knee down. Push it up. You need to stay a little higher to do that. Go for it. Reach that Hand up if you can.

For four, three, two, one.

Take it here. Shift your weight. Side lunge. Drive those hips to the back, right.

For four and three and two.

Good. Turn it this way. Hand down. Drop that knee down and up. Breathe. You need to stay standing. That works too. Hand down, hand up.

4, 3, 2, 1.

Take it center roll shoulders pressing in gently on the outside on the inside.

Four, three, two.

Walk them in. Round it up. Let's take those knees across for a little bit of core. Cross and up cross so we warm up that core. Four more right here.

Four, three, two.

Other side, right here. Dig it up and back. Breathe. Four more.

Four, three, two.

Good.

So little boxer shuffle. So that boxer shuffle can either be a little bounce like this or just a little weight shift, whatever is good for you. We're gonna have that guard up, which means on guard, right? Protecting that face kind of at that chin. And we have our orthodox and our South Paul. So we're turn one way or the other. We're going to be staggered so you're at an angle. And we'll be getting things on both sides. If you're a right handed fighter, you're that orthodox Southfall south ball like it sounds, it just means things might be a little. Feel a little more strange on one side. That's okay. Let's start from here. We're gonna start with our jabs.

Jabs.

So like a one, two. That's a cross coming from the back. We're gonna start slow with everything, then pick up our pace. You can always keep it slower. Let's pick it up right here. Jab J is our 1, 2 punch, right? 1, 2 or jab.

Jab.

4, 8, 7, 6, 5, 4, 3. Moving into some uppercuts. So we're coming up and up. So we're just gonna spend the first couple minutes, not very long prepping for these punches, getting that in our body. Ready to go. Let's pick up our pace. Uppers, upper, upper. Turn into it, right? Keep it going. 4, 8, 7, 6, 5, 4, 3, 2. Let's slow it down. Hook and back hook. So this hook is really just lifting that elbow, right? You're not coming out and around. Because what happens when we do that, we create that space for our opponent to get in there, right? So keep it here. Four more slow.

Three, four, two.

Good. Up to speed.

Hook.

Yes. You're getting that opponent in the side of the face, side of the head. 8, 7, 6, 5, 4, 3, 2. Boxer shuffle to that other side. Keep that guard up. Let's go. Through our punches right here. One, two.

Jab, jab, jab.

One and two. Yes. There we go.

Four, three.

Core is in tight the whole time. Speed it up if you want.

Here we go.

1, 2, 1, 2.

Notice we can still keep this low impact, but keep it high intensity. So you do you be where you are today. Whatever works for you. I'm going to give you all the options. Uppers, here we go. Take it up and up. So it's coming from the hip. So if you're getting your opponent under the chin, right?

4, 3, 2.

Up to speed or double time, whatever it is for you.

But up again.

Cores in tight. Move those feet. 4, 8, 7, 6, 5, 4, 3, 2.

Hook it.

Slow hook and back again. You're not coming around. It's bringing that elbow up.

Right?

And back. Good. Let's take it up to speed. Here we go. These are essentially your punches we're going to use. We're going to move our body a little bit. We'll have some that are a little bit more like a cross or front jab. Good. Boxer shuffle. Take it to the center. Little bob and weave. Watch me here. Side to side, bob and weave. So it's a little bit like a squat, right? We'll use this sometimes in our transitions as we're moving to that orthodox or southpaw. So take an angle here. Let's go.

4, 3.

Yes.

2. Good.

Jab it here. 1 and 2.

1 and 2.

1 and two. Let's work into some combos, right?

4, 3, 2.

Jab and upper.

Jab, upper.

Jab, upper. Yes. Four more.

4, 3, 2.

Let's add a hook right here. So going jab, upper, hook. Bounce it.

Four, three, two.

Good.

Jab, upper hook, boxer shuffle. Keeping that guard up. Yes. Take it here. Jab, upper hook, shuffle. Keep it going. One more. Jab, upper, hook, shuffle. Keep it there or speed it up. Here we go.

Jab, upper, hook. 4, 3, 2. Jab, upper hook.

4, 3, 2. Totally fine. If you want to keep what we just did, that slow version, or four more just like this.

Three more.

Last two. I know. Jab up her hook. Good. Take it here. Bob and weave.

Breathe.

Right. Take it to that other side. Four more.

Four, three.

Starting slow. Jab, upper, hook.

Jab, upper, hook.

Bounce it.

Four, three, two. Here we go.

Jab, upper, hook.

Guard up, little weight. Shuffle again. It can be low impact.

Keep it going. Jack.

Upper hook, boxer shuffle. One more. Totally fine. To keep it this speed, you just have a little bit longer shuffle or double time.

Jab, upper, hook, Four, three, two, one. Yes. Jab, upper hook. Four, three, two, one.

Four more. Shuffle.

Jab, upper hook or shuffle here.

Two more. Last one.

Good. Take it.

Knees to the center, right? Breathe into it. Four more.

Four, three.

Other side. Jabs center. Take it out and in. Forward jab only. Step out and in. Looks like this. Four more.

Four, three, two.

Pick up your pace.

Here we go.

Out in. You can just bounce it or bring that knee up. Whatever you want.

8, 7, 6, 5, 4, 3.

We're gonna take it corner to corner, corner to corner. So step it, step it here, here, right? Just like this.

4, 3, 2, 1.

Hold it here. Out and in. Step out. And then you can keep it just low right here. Water is coming. Don't worry.

Four, three, two.

Out in, quick, out in. Little boxer shuffle or knee?

Knee.

Yes.

Four, three, two.

Corner to corner.

Here we go. Step, step. Low impact is here or high.

4, 3, 2.

Good.

Catch your breath. Yes. Tap it out. Keep those feet moving. I know it's quick. I know we're moving fast, but hopefully you feel that heart rate. We're gonna move into some kicks. We'll slow it down, right? Get a sip, even if you're not thirsty. Take it here. Come back. Turning, staggered. Watch me here.

Front knee, squat and knee.

Drop it low. Squat angle. Pull it through. So this is your prep. Watch. So regular squat and then we're a little bit angled. We're leaning into it. Three more. Last two, one more. See if you can pick up on the pace on that squat.

Pull.

If that feels like you're turning your knee, just keep it center. That works too.

Four.

Yes.

Three, two.

Good.

Front kick.

Right here.

Kick.

And down kick. So we're pulling it through. Four more.

Four, three.

Doesn't have to be high. You can keep it low, tap it back. Tap, kick start, low. Little Charleston, right? Dance or cardio aerobics, right back. Really use it to get a tap and power on that kick. So tap, pull through. Tap, pull through. I'm doing a little pointed kick, but you can also push with the front kick. Heel out. It's up to you. Whatever is good for you. Last four.

Four, three, two.

Knees. Here we go. Knees. Take it to that other side. Starting with that slow, slow squat. Can't talk.

4.

Slow squat, slow front knee. Right here.

Here we go.

Squat. Turn into it. Pull. So think low to high. Sit low into it. Pull it through. Yes. Take it down and up. Down and up. Two more. Last one. Can you pick up the pace? Take it down. Down. That feels like too much. Or you're turning in your knee. Just keep that knee forward.

4, 3, 2.

Good.

Pull it through. Kick and down again. You can keep it low or high. Doesn't matter. Pointed toe or flat foot. Flat foot would be kicking out or up. Breathe. Tap it back right here. Tap, kick low. Start it low. Get a feel for that movement. Yes. Forward, down, and up. Get that power. Pop it back, pop it up. Here we go. 4, 8, 7, 6. Oh.

5, 4, 3, 2.

Hold your kicks right here. Pull them through one, and then the other. You can go slower than me or faster than me, as long as you have good form. But alternate. 8, 7, 6, 5, 4, 3, 2. Jack it out right here. Oh, we're gonna grab another sip of water, but let's get one last little burst. You can keep it low impact or high. One, jack. One. Jab right here.

Jack, jab, jack. Jab.

Out to the side so you don't even have to turn with it. Or low impact. Yes. Heart rate. Keep it going. 4, 8, 7, 6, 5, 4, 3, 2, 1. Yes. Oh, man. Who is feeling that? I know I am.

Catch your breath, right?

Yes. Tap it out. Boxer shuffle if you need to. Or a little tap. Whatever you need to do. Catch your breath. I know mine feels high, so I'm gonna give it just a second.

Oh.

Working our way through this workout, let's make a good team. Back to that angle. Guard is up. Little boxer shuffle or shift your weight. Watch me. Slow.

Jab and jab. Jab, jab, upper hook, front knee.

Join me.

Jab, jab, upper hook.

Front knee.

Jab, jab, upper hook.

Front knee.

Jab, jab, upper hook, Front knee.

Up to speed.

Jab, upper hook and knee. Hook, knee. Jab, jab, upper. Ah.

Knee. You got it. Jab, jab, upper hook and knee.

Jab, jab.

Upper hook, Knee. One more. Knee. Hold it.

Knee.

And down. Knee. Turn to the front. We're gonna chamber it. Lift up. That's your chamber, right? Pull it up. Moving into either that sidekick or sometimes we make it roundhouse else, because I don't want you to torque, we're gonna keep it to the side. Four more.

Four, three, two.

Kick it to the side. Here we go. Up and down. Pull through. You can keep it low or take it high. Either way, we're getting through the side. We're getting through the hip. We're pulling through their arms. We're keeping that guard up. Four more.

Four, three, two.

Good. Tap it out right here. Tap, chamber. Tap, chamber. Kick it when you want. Tap, breathe, punch, punch.

Here we go.

4. 8. Keep it going. 7. 6. 5.

4. 3. 2.

Good. Hold it here.

Turn into it. If that feels too fast, take it a little slower.

8.

7. 6.

5. 4.

3.

2. Take it here.

Right here. Lift, lift.

Breathe. Soft knee.

Four.

Three. From the hip.

Two. Kick it.

Here we go. Kick.

Breathe.

Yes.

Four.

Three. Two.

Tap it out right here. Tap, lift, tap. Bring it up. When you're ready. Kick it. Tap, kick, tap, kick. Add those punches. Punches. Keep it going strong, wherever you are. 8. 7. 6. 5.

4. 3. 2.

Good. Take it here.

Turn. Yes.

Breathe.

Little pivot into it. Don't worry about your speed.

8. 7. 6. 5. 4.

3. 2.

Bob and weave. Yes. Good. Keep it going. Turn it. Other side. What was I thinking?

4. 3. 2.

Guard is up.

Slow jab. Jab, Upper.

Take it. Hook, front knee, right.

Jab. Jab.

Upper, hook and knee.

Slow jab. Jab.

Upper, hook and knee. One more. Slow.

Jab. Jab. Upper hook.

Double time.

Jab, Jab, Upper, hook and knee. Hook, knee, jab. Jab.

Upper, hook, knee. You can go slower if you need to, or just move your body. Don't worry if you're getting all those punches in. I know it's a lot.

Upper, hook, knee.

Four more. Jab. Jab. Upper knee.

Two.

One more. Hold those knees.

Bring them up.

Yes. Take it through that other side.

4. 3. 2.

Good. Take it here. Just jabs.

Breathe, huh?

Just uppers. Just your hooks.

Hooks.

Back to those jabs. All right, guys, we're gonna do four punches. Tap it down. Take it around. Watch me here. Four jabs. We're gonna touch down. We're gonna spin it. You can jump it, you can move it. Whatever works for you. And then you get those same punches here. We'll start with our jabs. We'll take it to uppers. We'll take it to hooks. Watch me. Join me. Slow jab. Jab. Jab. Take it down.

Jump.

Return.

Slow jab.

Two, three, four.

Take it down. Jump or turn. Two more. Slow.

Down and turn.

Here we go. Four, three, two, one.

Four, three, two, one.

Don't use this speed as a reason to get sloppy. I know it's quick, but we're not just out here. We're keeping it close. Remember, we're getting push and pull, so keep it going. With that turn, let's switch it to uppers. Here we go.

Slow.

Upper.

Upper.

Upper. Take it down and turn it.

Upper.

Down, jumper. Turn.

Upper.

Yes. One more. Slow. Here we go. 4, 3, 2, 1. Get set. 4, 3, 2, one. Get set. Remember, you can turn It. You don't have to jump it.

Turn. 4, 3, 2, 1.

One more.

Hooks, hook, slow, hook up.

Let's take it down and turn it. Set up slow. Really slow. Here we go.

Hook, hook, hook.

Take it down and turn it up to speed. Here we go.

Hook, hook, hook, hook.

Down and jump. A little slower. Down and turn and up. Keep breathing. Last four, last three. Yes. Legs burning. One more.

Good.

Take it here. Down and reach. Take it low to high. We are so close to being done. Take it slow. Low to high.

Four.

Three, two.

Up to speed. Here we go.

Look, high, look.

Four more.

Four, three, two.

Good.

Take it here. Speed bag and cross. Speed bag for three and cross. Speed bag. One more. Slow, double time. Three, two, one. This feels like too much. You just take the speed bag out and get that cross or keep that double step. Whatever works for you. Be where you are today. Finish strong, because we are about to cool it down. Let's get that heart rate up. Four more. Four, three, two, one.

Take it low, take it high, take it low, slow.

For two more. Yes. Last one, Double time.

Low.

Four, three, two.

Upper.

Discipline to the front. I know. Not staggered. Roll them. Keep it here. Or quick feet. You've got 10 seconds, so whatever you got, keep rolling those punches, moving those feet for four.

Three, two, one.

Tap it out. Oh, yes. You did it. I know. Let's let that heart rate come down. Everybody grab a quick sip of water. Whoa.

That was a lot of heart rate, right?

A lot of quick movements. I know not everybody loves kickboxing, but it's good for that coordination. It's good to get our bodies working in different ways. It's good for our back, good for our core.

Take it a little slower.

Heels in front. Really get those heel digs. Pull the toe towards you. So many benefits, even if you don't love it. If you don't love it. You know, I always tell you there are other ways to get your cardio and your strength, but always good to mix it up every now and then, right? I am proud of you for being here. I know it was quick. And our heart rates were up. Really? As mine was. I hope yours were. Take that toe forward, sit those hips back. And I know we're moving quickly in those combos, but you did it, and you are here, and that is all that matters. I don't care what you look like. Sometimes you guys write to me and tell me that you felt like you looked like a giraffe. Who cares? You were moving. Look, doesn't matter what it looks like. As long as you're safe, as long as you're moving, that is the name of the game. That is the goal. Take those toes out, press gently on the inside of the knee.

Ha.

Proud of you. Thank you for showing up with me today. If you liked it, let me know in the comments. If you want to see more kickboxing, please let me know. And of course, don't forget to subscribe. Press those thumbs to the back and if you're April, grab them. If not, no big deal. Don't forget to subscribe. Like this video. Subscribe. Turn on those notifications. You always know when something new is coming up. Take it across, roll it through. And of course, when new live workouts or new videos are being dropped, which is a few times a week, open it up, take it across the same thing. Other side. So make sure that you're subscribed and click that little bell and you know what is coming. Arms up. If you can, push that elbow back. If you're able to get it back here. If not, just push it here through that lat. Through the back, through the triceps. I know. Whoo. Good work, team. Of course, check the links in the description below. Find out about my Body Fit Athletic Club. If you're looking for more support and accountability, that is the place to be. And then, of course, check out my website for my ebooks, my programs, my nutrition guide, body fit apparel, getting, the free monthly calendar, everything that you need to know. Grab on or have a seat. Little hip stretch. We're working those hips a lot with those kicks. And don't forget, also find me on social media, Instagram, Facebook, Twitter. Can find out a lot more about what is going on in the Body Fit world. Would love to see you there. Check it out. Ah, yes. Shake it out. Couple rolls through those hips. Be proud of your accomplishment. Take this energy with you for the rest of the day. Roll those wrists, roll those elbows. Use that energy. Feed off those endorphins because you were here and you were working hard. One big deep breath in and out. You did it. That was your kickboxing cardio blast workout. Great job, everybody.