Dina leads a 30-minute cardio kickboxing HIIT workout at home with no equipment needed. Each move comes in two levels: low-impact and high-impact options. Built-in recovery periods between sets keep your heart rate in check while you punch, kick, and squat your way through.
Chapters
Hi and welcome to Dina's Fitness Channel. My goal for you to— is to exercise every single day at home. I've got this video in such a way that you should be able to do your cardio workouts even if it's raining or if you don't feel like going out. These workouts have been designed to do them at home in the comforts of your home. And whether you have furniture, don't have furniture, whatever it is, you can do it in your kitchen, you can do it in your bedroom, you can do it in your living room. You can do these exercises while watching TV. You can do them anywhere. In this exercise— in this video, I will be sharing exercises for your cardio. So these are cardio kickboxing workouts which will help you to burn fat and help you to get fitter, stronger, and also obviously help you to lose some weight. Hi, my name is Dinas, and I hope you're going to be working out with me. We're going to start with a 2-minute warm-up, and then we're going to take it into a cardio kickboxing workout. Remember, I'm mirror imaging you, so my right— my left is your right. So when I say right, you're going to be bang on on your right. And if you have a mojo in your, in your house, I want you to make him or her part of your video, part of your workouts as well. So let's get started with the march. 10, 9, 8. Warming up is very important. 7, 6, 5, 4, 3, 2. And little bit into a jog. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. And a little bit of a stretch. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. A little bit on the legs, let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Hold, stretch. Other side. When you start off, it's always dynamic stretches, so you should not hold the stretch for too long. One more time. Feel the stretch in your thighs. Other side. Breathe, smile, and let's get started. The low impact version, one right and one left. 5, 6, 7, go. 10, 9, 8, 7, 6, 5, 4, 3, 2, and straight away into the high impact. 1. 2, 3, 4, 5, 6, 7, 8, 9, and 10. Just walk. We'll do another set. Do these exercises with me and burn fat in the comfort of your, of your own home. You really don't need to go to a gym. Let's get started with the first level. One squat right and squat left. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Jump squats. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And just walk. These are HIIT workouts, high-intensity interval training. So we're getting the heart rate up and then we're getting the heart rate down, and we do that up again and we go down again. And so breathe. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. The next exercise is a hit and a jab. So move your leg and back. This is level 1. If you don't want to jump, I just want you to stay with this. So we're going to go 10 on the right and 10 on the left. We'll go level 1 and we'll go level 2. Level 1: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Hit hard. 1, 2, 2, 3, 4, 5, 6, 7, 8, 9. Level 2, let's go. 1, go, 2, go, 3, 4, 5, 6, 7, 8, 9, 10. Let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. And walk. Heart rate down. Second set, level 1 and level 2. 5, 6, 7, go! Let's go! 1, 2, 3, 4, 5, 6, 7, no jumping, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9. Level 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Let's go! 1, 2, 3, 4, 5, hit, 6, 7, come on, 8, 9, 10. And march again, just bring your heart rate down. The third one is a side kick. We'll go level 1. And then we'll go level 2. Ready? 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Other side. 5, 6, 7, and go! 1, 2, 3 4, 5, 6, 7, 8, 9, and 10. Level 2, 5, 6, 7, go! 1, 2, 3, 4, lift! 5, 6, 7, 8, 9, 10. Breathe. Other side, 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And breathe, getting that heart rate down. Back to level 1. You can always skip level 1 and go straight to level 2, or you can always skip level 2 and stay at level 1. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Other side, 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Level 2, 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And march. One more exercise. We go level 1 and we'll go level 2. Okay, so it's 2 knees to the right and 2 knees to the left. 1, 2, 3, and 4. We'll start with level 1. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9. Level 2, watch. 1, 2, crossovers, 3, 4, 5, 6, lift, 7, 8, 9, and 10. And march. Get that heart rate down. Get ready for level 1 and level 2 again. Double knee, one right and one left. 5, 6, 7, go. 1, 2, as high as you can, 3, 4, 5 6, 7, 8, 9, and 10. Cross, let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. And walk, get that heart rate completely down. So this was a HIIT workout where we did a little bit of cardio kickboxing, a little bit of knee lifts, a little bit of kicks, and some jabs, and some jump squats. Go wide, wide, wide, wide. Go one right, one left, and breathe, breathe, and exhale. Inhale and exhale. And legs out, stretch, breathe. Feel the stretch in the inner thigh. Other side, and breathe. Feel the stretch here on the right leg. Once more, press your shoulder down, stretching out your back. Other side, stretch it down. Breathe. Slowly come back. Bring your feet in together. Fold your leg. A little bit of leg work, so we need to stretch the front thigh. Breathe. Other side. And come back. So this was an awesome HIIT workout for you guys. Look forward to seeing you in my next video. Thank you. [MUSIC] [MUSIC]
