Cardio Core Kickboxing 10 Minute Quick HIIT

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your Cardio Core Kickboxing 10 minute quick hit. Because it's just 10 minutes, we are not going to do a formal warm up. So you can go ahead and start marching, rolling those shoulders, jog it out, whatever you need to do to get your heart rate up, get your body warm and get your muscles moving and ready to go. Just like it sounds. We're going 10 minutes. We're gonna get cardio and core using kickboxing moves. We're gonna keep it a flow. So we're not gon have intervals, but if you need a breather, we'll take a couple breathers, but you can certainly stop if you need to. But we're gonna keep it moving. It's just 10 minutes. We're gonna get through it fast. We're gonna get full body cardio and strength and a whole lot of core. So go ahead and just start with your warm up here to here and then we're gonna jump right in in just a few seconds with some jabs. So remember, your guard is up. We're gonna bring it here. We're gonna stagger on one side. Here we go. We're gonna jab, jab. So we on out and we're going to start with some boxing and then we're going to add some core to it. So start here. You can go slow or fast, it's up to you, but you're punching out and bring it right back. Guard is up, so we're protecting our face. We got four, three, two. Good. I want you to do a little bob and weave. Looks like this. Whatever speed you want, we're going to take it to that other side. Stagger here. Here we go. Jacks, J abs, 1, 2. So again, you don't have to be at my pace. I'm sort of used to teaching and boxing at a certain speed because I've taught kickboxing in a gym for so long. But you do you, I always say, be where you are today. Work to your level. That might be a little slower, that might be even faster, but we're gonna pick it up in just a minute. Let's bobbin weave to the center. Down, turn it center. Now we're gonna take those jabs to the center. If you want, we're gonna pick up that pace and we're gon that core. So that move that we did, you can take it right here. You can pivot on the knees and the hips or you can keep it torso right Here, punch, punch. So I'm twisting in my torso, but you can also pivot if you need more. Here, you can take it with a little bit of a cross, especially if you shouldn't be twisting for whatever reason. Or keep it here. Yes. Boom. Feel that core working while we get the arms and back. Let's get a little lower and get a little bit legs. We got four, three, two. Little boxer shuffle, we call it right here. So side to side, we're gonna get a little bit of lower body. Then we'll add a little bit of core with some kicks right here. We're gonna squat it down. Bring that knee up. Core, squat it down, Bring it up. You're here and up. So I want you to really drive in with that core. Let's take it to a front kick. Down and kick. We're taking it. So you can either do that little snap kick right there, or you can do a push kick from the heel up to you. Let's take the squat away. Just the kick, kick, kick. Think about that core every time you pull through. You can be low, you can be high, you can be quick, you can be slow. Right here. Up to you. Let's go. 8, 7, 6, 5, 4, 3, 2. Take it right here. Boxer shuffle. So we're gonna keep it moving throughout this workout. Using that core in those moves. We're gonna stagger it to one side. Bring that guard up again. Catch your breath. We're going uppercuts up and under. Right here. Take it up. Up. Yes, just like this. There we go. Pick up that pace. We got upper, upper. Up to you. We're gonna stay on the same side, and we're gonna come back with that back upper. We're gonna pull in for that front knee. So it's a little knee, kind of like a defensive move, but engaging that core. Watch me one time. We're going up and up. Pull it up and breathe. You can go slower if you need to. You can pick up the pace your workout you do you if you want, take it to a kick. We're still getting core, upper, kick upper. You're twisting on the upper. You're lifting with the core from the kick. Keep it going. We got four, three, two. One more. Take it center. Just upper, upper. Move it to the other side. I'm gonna get that all over here. And then we'll get a quick little water break, and then we'll finish it up right almost halfway through these workouts. Stagger here. Pick up the pace. Upper if you want. Up to you again. Always thinking cool core. 8, 7, 6, 5, 4, 3. Back, upper, front knee, upper, knee, up. Twist into it. Pull up. Strong obliques, center, core. Breathe. Yes. You got a team. Add the kick if you want. Strong upper, right, kick, upper, kick, upper. Looks like this. Come up in it and then kick forward again. You can do that push kick too. Low or high. Up to you. Breathe. Four more right here. Four. Three. Losing my balance. Two. That's okay. That's core. One right here. Tap it out. Grab a quick sip of water. Keep those feet moving. Whatever you need to do, we're halfway there. Five more minutes. That's it, team. So little taps, up to you. A couple more things up top, and we're down on the mat. That is it. Let's get it done. Hopefully this is just a good little cardio burst while we're working. Lots of core right here. We're gonna cross and center. Start here. Cross. Turn into it. Breathe. Four more. Four. Back, center. Three. Guard up. Two. We're gonna bring that knee up right here. Cross knee, cross knee. So notice what I'm doing. Sometimes in boxing, we pull it up, down. We're gonna hold it cross hold. Yes. So we get that core activation right here. Let's go. Eight. And up. Seven, six. Breathe. Five, four. Core. Three, two. Good. Squat it down right here. Down. Little lift. So it's side abs. You don't have to get super low if you want to. You can make more of that squat or just little tap, little lift. Obliques, you know we're working up to, is a sidekick right here. So again, you can make that little snap kick, almost like a roundhouse or push kick up to you. Feel those obliques. We got eight, seven. Yes. Six, three, five. Four. Obliques. Three legs and arms. You can punch it, too. Good. Other side. Right here. Cross and back. Turn the knees and the hips for this first one. Core is still nice and solid, but we're here. We're gonna pull that knee up. Remember, it's not just like your regular knee. We're gonna hold it for a second at the top. Here we go. Cross. Hold, cross, hold. Strong. Yes, team. Breathe. Pull it up low to high. Really turn into it if you can. Yes. Here we go. 4, 8, 7. Hold. 6, 5. Really feel that core. Activate as you hold it. Yes. Two. Squat, side lift. Down. A little lift again. It can be small. You can balance if you need to. If you want more of those legs, get low. Full body here. 4, 3, 2. Good. Take it up right here. Down and kick again. You can do push, kick. You can do snap, kick, pointed toe, flex, foot, doesn't matter. Get low to high. Use those obliques for the core. Almost time to move into the mat. Let's get it done. Here we go. 4, 3, 2, 1. Shake it out right here. All right, join me down on the mat. Catch your breath if you need to. You can take any of these moves standing. You can keep the punches up top. Otherwise, join me right here. Sitting up, nice and tall. Little stretch. Take it here. Punch, punch. If that twisting is not right for you, you can sit up here and just keep the core engaged. Or again, you can take it standing, just regular jab. If you can take it a little quicker, but controlled punch. What we're not doing is losing control here. We're just punching across, keeping it pulled in. 8, 7, 6, 5, 4, 3, 2. Watch me take it down. Punch and kick. Take it down, punch and kick. If that's not right for you, you take it up top. Punch and kick. Front kick and jab. Four, four, four. Deep core. You got it, team. Three, two, one. Yes. We are so close. Turn into that plank position. Come up high. We're gonna punch across right here. Punch left, punch right. Knee and knee. Punch, punch, knee and knee. Finish strong. Right here. You got 30 seconds to finish this workout. I know you can do it. If you need to be on your knees. Keep it here. Punch, punch, tap, and tap. Or here. 15 seconds. Strong core. It's burning. You know why it's burning? Because you worked at this entire workout, even though we weren't on the mat until now. So much core activation. Last one. Punch, punch, knee, knee. Stretch it back. Yes, team. Good work. Side to side. Child's pose. Bring it up. I just want you to do a couple rolls through your back. Cat, cow. Up to you where you are. Breathe. Make sure you get more of a stretch on your own. We're going to keep this pretty short. If you need to cross one arm under, get a little stretch to that shoulder, you can keep those hips back. We'll do the same thing. Other side. Make sure you leave me a comment like this video. Let me know what you thought. Do you like these quick hits? Are you a fan of boxing? Did you feel your core? Pedal your feet right here. Slowly roll it up right here. Let's just reach it side to side. Nice and easy. Take your time coming up. And of course, don't forget to subscribe. We're when you subscribe, that helps me keep making these free workouts for you here on YouTube. So please subscribe. Spread the word. Tell your friends turn those notifications so you always know when something's coming up. And of course, check out all the links in the description below. Join us in the Body Fit Athletic Club. Join the email list so you get your free weekly and monthly workout calendars. And of course, if you're looking for any equipment or all things body Fit by Amy, check them out. BodyFit by.com thank you so much for joining me today. Let's get one big deep breath in and out. You did it. That was your Cardio Core Kickboxing 10 minute quick hit. Great job everybody.