25-Minute High Intensity Cardio Kickboxing Workout (No Equipment!) 🥊 🔥

Hi, I'm Nourishmov Love, and we are coming at you with a core and cardio kickboxing workout. I have the awesome Rachel with me. She is our. What is it? What are you? She was our low impact leader. She's gonna be leading you through. Right? Right. This is the perfect workout. All you need is your body weight, and you are gonna knock it out. The workout for the days you don't really want to move. We're gonna motivate you to move because we're gonna keep your mind and your body busy. Okay? Going to get into this, you're going to knock it out. These 20, 25 minutes are going to be over before you even know it. Okay? Core and cardio, that's what you're going to get today. We're going to knock it out. We're going to throw some fun combos. You have a variety of moves, and we're just going to move through them. You're going to typically do about two cardio kickboxing moves to one core move. You're going to do each exercise for around 30 to 40 seconds. We'll cycle through it twice so you can switch sides as need to, and you're going to get a good feel for the moves, and we're going to knock it out. You ready, Rachel? Ready? Let's do it. All right, let's do it. We're gonna start. Feet shoulder under feet. Feet shoulder width apart, or feet under your shoulder, hips, whatever you want to call it. There we go. Okay. Big inhale, reach up. Right wrist grabs left. Up and over. Big side body stretch. Let's open up those obliques. Lot of core twisting today. Bring it back to center. Up and over. Other side. Nice. Drop those arms. Go ahead, just flap them out. We're gonna sit down into squats with a front knee drive in four, three, two. Let's go. So give me a squat drive right, squat drive left. We're gonna open up those hip flexors right away. Get ready for front kicks, rear kicks. Keep that core turned on. Your core is actually going to be working the entire workout. Right? A lot of transverse plane. That's pivots and twisting, punching, cross body rotations. Okay. You don't feel comfortable doing that. You can always take it to a front jab. Right? You do. You got four. Nice. Three speed bag. Arms up high in two and one. Arms up into here. A little jog, little jog. Get those arms run round. Shoulders on, core on. Right here. Little boxer bounce. Speed bag. Hands up. Go. Five. Go. Four, Go. Three. Go two. Go one. Back to squat. This time, add a front kick. Squat kick right. Squat kick left. As I kick, I hinge back. Always thinking, rib cage to hip stays open. Rib cage to hip stays open. You don't have to get way up high. You can be down here. You choose your range of motion. Think about kicking that car door shut. Let's go. 4. Nice work. 3. We're gonna jab it out in 2 and 1. Find a nice stable base right here. Let's jab right. Come right, left. Throw some punches. Let's go. Come on. Put them behind those punches. Four. Stay tight. Jab it out right here. You got eight. Seven, six. You got this. Five. Four. Three. Two, two. One. Let's go. Right arm lean. So I'm gonna turn my hips open to the left. Jab, cross, duck back. Jab, cross, duck back. Right here. Jab, cross, duck back. Give me that squat. Jab, cross, duck back. Nice work. Two more, two more. Jab, cross. We're gonna single it out, real time. Jab, cross. Ready? Tempo, pace. Jab, cross. Sit it back. Jab, cross, sit it back. 1, 2, 3. 1, 2, 3. 4. 1, 2, 3. Got up. 1, 2. Sit it back. Come on. 1, 2. For the second. You got four here. Four, three. Let's go, let's go. Two. Last one. Jab, cross it back. Bring it center. Lay here. Jump your rope. Jump your rope. Jump your rope. Nice. Nice. Off the up. We're gonna take it to the other side. Open those hips to the right. Left hand, lead hand. Jab, cross, sit it back. We'll go slow to start in three, two. Let's go. Let's go. Jab, cross, sit it back. Right here. Jab, cross, sit it back. You got it. Jab, cross, sit it back. Two more. Slow. One, two. Sit it back. That's one. Last one. Jab, cross. Let's tempo that pace out. Jab, cross, sit it back. Jab, cross, sit it back. One, two. Get low. Get low. Come on. One, two. Sit it back. One, two. One, two. Two more. Two more. Jab, cross, sit it back. Jab, cross, sit it back. Jump your rope. Jump your rope to the back of your space. Jump the rope to the back of your space. Nice. Right here, you got four. Three, two. Let's plank, walk it out. So you're gonna walk it out. Find that high plank. Hold here. Nice. Walk back in. Tap the toes. Stand up tall. Let's do it one more time. Walk it out. Find that plank. Hold here. Just hold that core nice and tight. Shoulders stacked, over wrist. Nice work. You can always drop down to your knees if you need to. Gaze is in front of you. You got this. Pull that core nice and tight. You're holding here for 5, 4, 3, 2 and 1. Go ahead. Step it in. All right you guys, that was your warm up. You ready? Grab a quick sip if you need to. We're gonn into your first circuit. Okay. You're gonna give me a side kick with a jack. It looks like this. Right leg. Ready? Sidekick. Check it out. Side kick, jack up. Side kick, jack it up. You're gonna follow Rachel. Okay? She's gonna give you a side kick and a tap. You choose your pace. We'll start slow and then we'll go to tempo. Side kick with the jack. Actually, we're just gonna get right into it. Let's do it. You go at your pace? Yep. Slow it down if you need to. We're on in three. Two. Let's go. So, side kick, jack, sidekick, jack, sidekick, jack. Using that outer glute, push up, outer loop. Push up. Transferring the load into my standing left leg with the right leg. Kick it. Jack it. Kick it, jack it. We're going to raise that heart rate right here. Kick it and jack it. You got two cardio kickbacks, dudes. Right here. Nice work. One core move. Come on, come on. Go. Eight. Yeah. Seven. You got it. Six. Come on, come on. Five. Woo. Four. Nice. Three. Two. Last one. Right here. Nice. Hold a nice little squat right here. You're going to push. Lateral hop, lateral hop. Cross, lateral hop. Cross, lateral hop. Cross, join when ready. Let go. Hop up. Boom, boom. Back, toe. Pivot, toes. Follow hip, boom. Land it, land it. Stay low. Lateral hop, boom. Lateral hop. Boom. Nice. Come on, come on. Push, push. Punch, push, punch. Again. We're using those outer glutes right here. Side kick, lateral push. Nice. Pivot through that core. Hoosing all those legs. Hello quads. Tap those thighs should start to feel this. Knock it out. Knock it out. You ready? We go. 8. Come on. 7. You got this. 6. 5. Let's go. Let's go. 4. 3. 2. 1. Woo. Jump your rope. Jump your rope. Okay. Find a plank inside. 4. 3. 2. Let's go. Hit the deck. Find a plank underneath your toes. If you're with me, Shoulders, hips, toes. If you're with Rachel. Shoulders, hips. It looks like this. Shoulder, shoulder, hip, hip, toe. Toe, shoulder, shoulder, hip, hip, toe, toe. Rachel's just taking out the toes. Come on. You can always take this to an incline. Hands could be on a chair or a bench. Keep that Butt nice and low. How do you do that? Think about pulling your toes towards your hands. Right there. Pull your toes towards your hands. Gonna activate that core. Shoulder, shoulder, hip, hip, toe, toe. Planks are always harder when your heart rate's high. You got this. Keep those hips square to the ground. Square to the ground. Woo. Come on, come on. Nice work, nice work. Shoulder, shoulder. You're in the final. 10. 9. 8. You got this. 7. Stay with it. 6. 5. 4. 3, 2 and 1. Stand it up. Repeat it. Side kick, left leg kicks. Jack up, side kick, left and jack. You ready? Let's go in three, two. Let's go, let's go. Kick it, jack it. Kick it, jack it. Your pace, your tempo. Push. One kick, one jack. One kick. Core stay tight. Nice. Use that outer glute. Land that heel on something. Boom. Push. Boom. Push. You got this. Nice work, nice work. Your pace, your tempo. One side of my heel. No. Easier to matter. That's normal. Let's go. Right here. Eight. You got it. Seven. Six. Nice work, nice work. Five. Four. Three, Two. Last one. Boom. Boom. Get loaded in that spot. Ready? We're gonna push right, push right. Punch, push. Left punch, right punch, Lateral hop, drive, lateral cross, up cross, up cross. Come on, come on. Stay low on the plane. Land that punch on something. The power, where does it come from? Rachel, your legs. Is that right? Okay, pop quiz. Pop quiz. It comes from the rotation of your hip. That's where your power's coming from. Right here on that jab. That cross right there. Come on, land it. You got eight, you go seven, you go six. You're gonna jump your rope in five. Four. Three, two, one. Jump the rope to the back of your space. Ready? Find that plank. Shoulders, hips and toes in butter. 4, 3, 2. Let's go. Hit the deck. Plank. Plank. Set it up. Shoulder, shoulder, hip, hip, toe. Toe, Shoulder, shoulder, hip, hip, toe, toe. This is your core. Come on. Keep that weight shifted forward. Shoulders over wrists. Let's go. Keep breathing. Come on. Yes, you can. Closing out the circuit right here. Come on. Twice through. You're done. Knocked it out. Finish it right here, right here. Come on. Last 10. 9, 8, 7, 6. You got this. 5, 4, 3, 2. You're out. Quick water break. Quick water break. Moving on. All right, this circuit's gonna go fast. Squat front kick, squat front kick. That's where we start. Squat kick, squat kick, kick. Start with a right leg kick in three, two. Let's go, let's go. Squat kick. Remember, hinge back. Right rib cage to hips. Stay open. Nice. Hinge Here, hinge here. Shut that card over that heel. Come down here. Get out of here. Be up high. Your pace, your tempo. Push. Come on, come on. Push. Short set right here. Eight, seven. Onto burpee with a rear kick. Six, five, four. Nice. Three, two, one. Find a burpee. So hit the deck. Jump back, jump in. Right leg rear kick. Jump back, jump in. Left leg rear kick. Jump back, jump in kick. Your pace, your tempo. One burpee, one rear kick. Step it or jump it. You choose. We kicked, right? Now we kick back. Burpee kick. Burpee kick. Come on, you got this. Boom. Use those glutes. Shut that car door behind you. Now you shut it in front. Shut it behind you. Got this. Kick it. Let's go. Come on. You're here for 10. 9. 8. 7, 6. 5, 4. 3. 2. Jump your rope. Jump your rope. Catch your breath. Okay, Core one push up one feet jack. One push up one Plank Jack in five, four, three, two. Let's go. Hit the jack. So I do one push up jack. My feet. Wide, narrow. One push up wide. Narrow knees or toes? Wide, narrow push ups are always harder when your heart rate's high. Right here for me. At knees for the push up, toes for the jack. Toes stay connected to the floor, engaging those low abs, making it really easy to pop up the high plank for the jack. One push up. One jack. Come on, finish your ten. Nine. Eight. You got this. Seven. Six. Five. Four. Three. Two. Whoo. Get it up, get it up. Squat front kick. Squat front kick. Right into it. Let's go. Let's go in three, two. Let's go. Let's go. Squat kick, squat kick. Short set. Right here. Short set. We go to the burpee. Rear kick. Ready? Snap it out. Come on. Give me 10. You got this. Nine. Eight, seven. Burpee beer kick. That's where you go. Okay? Five. Four, three, two, one. Find that burpee. Hit the back. Get up. Rear kick. It's the back. Rear kick. Come on. One burpee. Step or jump with the rear kick. Hello. Cardio kickboxing. Right here. Nice work. Come on. Kick behind you. Activate that core. That balance. I told you we were going to keep your mind and your button busy. Give me five. You're jumping rope in four. Come on, come on. Three. Woo. Two and one. Jump your rope. How you doing? I'm sweating. Keep you busy. Jump your rope. One push up. One Jack in five. Four, three, two. Let's go. One. Grab that sweat toe. So sweaty. Here we go. One, push up. Jack it. One, Push Up. Jack it. Come on. Yes, you can. Right here. Full body cardio and core. Using just your body weight to raise that heart rate. You got this. Yes, you can. Stay in it. Come on. Come on. Catch your breath. That water break, it comes in 10, 9, 8. You got this. 7, 6, 5, 4. 3, 2. Push. Up and back. Whoo. Grab some water. Hold my hands a little bit. Moving on. Jab, jab, cross. Four speed bends. Okay, get up. Move it this way. Hips open to the right. Left hand. Okay, let's do this. Jab, jab, cross. One, two, three, four. Jab, jab, cross. One, 2, 3, 4. Jab, jab, cross. 1, 2, 3, 4. Join us. Let's go. One, two, three, 4. Jab, jab, Cross. One, two, three, Four. Jab, jab, Cross, speed. 2, 3, 4. Jab, jab, Cross. 1, 2, 3,4. Push up in behind those punches. Yes. Jab, jab, cross. One, two, three, four. I'm going to practice this, Rachel. You can even practice this. Jab, jab. Five. Oh, no. Now we're talking. Jab. Yeah. Cross. One, two, three. Two more. Jab, jab, cross. One, two, three, four. Last one. One, two, three, four. Bring it, Thunder. All right, two knees, two seconds. We'll start slow. Knee, knee, punch, punch, knee, knee, punch, punch, knee, knee. Punch, punch, pivot, knee, knee. Punch, punch, pivot, knee, knee, crunch. Punch, pivot, knee, knee, crunch. Punch, pivot, knee, knee, crunch, punch, pivot. No more. You can stay here or speed it up. Knee, knee, jab, jab, Knee, knee, jab, jab, knee, knee, jab, jab. Crunch, Crunch. Roll, roll. Crunch. Crunch. Crunch it. Crunch. Knock it out. Let's go. Right here. We're stressing you out. Get it out. Knock it out. Let's go, let's go. Boom. Movement. It feels good. That's right. Here. Come on, come on. One, two. Let's go. Right here. Four, Three, two. Last one. Come on. Not Dada. Jump your rope. Jump your rope. Jump your rope. Hit the back oblique v ups in 5. 4, 3, 2, 1. Come down to the ground. Grab my towel. Being sweaty. Okay? One forearm to the ground. Doesn't matter. Do the other side next time. Shoulder over elbow. Rachel's got single leg. I've got double. Ready to crunch up and down. Nice Little Mermaid punch. Sitting back on that hip, keeping a nice long neck shoulder away from the air. Nice oblique V up right here. Hitting those obliques, those side abs. Exhale, crunch, lower. Rachel's got one leg. Option for that would be double bent leg. Okay. The shorter the lever, the bent knee Easier to move the counts. The longer the lever, the straighter the legs, the harder it becomes. You got it. Come on. You only gotta do each side once. You do the other side next time. Let's go. 8. Come on. 7. You got this. 6. Stay in it. Stay in it. 5. Nice work. 4. Awesome job. 3. And 2 and 1. Awesome job. Bring it back up. Ready, Rachel? Yeah. Let's get it scope open. To my right or to the left? Right arm. Jab, jab, cross. Four. Speed bag. We'll start slow. Ready? Jab, jab, cross. One, two, three, four. Jab, jab, cross. One thousand two, three, four. Jab, jab, cross. One, two thousand three, four. Jab, jab,. Cross. One, two, three, Four. You got it. Punch, punch, cross. One, two, Three. Coordinate floor. Boom, boom, boom. Knock it out. Right here, right here. Jab, jab, cross. Two, three, four. Jab, jab, cross. Yes. Testing that coordination. Now mind it's working the whole singing time. Jab, jab, cross. 1, 2, 3, 4. Jab, jab, cross. 1, two, three, four. Jab, jab, cross. One, two, three. Two more, two more. Jab, jab, cross. One, two, three, four. That's one. Jab, jab, cross. First, two, three. Square those hips up. Ready? Knee, knee, Jab, jab. Hit it. Knee, knee, jab, jab. Hit it. Knee, knee, jab, jab. Two more, two more. Knee, knee, jab, jab. Pivot. Knee, knee. Let's pick it up, pick it up. Knee, knee. One, two. Knee, knee. One thousand two. One, two. One, two. One's two. One, two. 1, 2. Go. Punch, punch. Let it go. Go. Push your pushes. Right here. Zip. Go, go. Come on. Yes, you can. So strong. Let's let you up. Come on. Let's go. High, high. Come on. Four. Nice. Breathe. Two. Last one. Right here. Jumpy rope. Jump your rope. Jump your rope. Let's go. Let's go. Open field, other side. Two moves on the core ground. That's it. Ready, Rachel? Let's get it. Oblique knee up front and side. Finish it off with some core. Right here. Forearm on the ground. Shoulder over elbow. One or two legs, crunch it up and down. You guys, this and two core moves on the ground. That's it. And you're crushing this. You're so knocked out. This quick and effective cardio and pole workout. My goal with this is that you come to this workout on one of those days, you're like, I don't want to move. I don't want to do this. And you leave and you're like, yes, I'm glad I did it. I feel so much sick and better. It was 20 minutes out of my day, so well prepped. That is the goal, you guys. That is the goal of this workout. Come on, let's go. Let's go for eight. You got this. Seven. Yes, you can. Six. Stay with it. Five. Awesome job. Four. Almost there. Three. And two. And one. Nice work. You're going to sit back into a reverse tabletop. Legs are bent 90 degrees. Fingers are going to face my butt. Shoulders are down and back. Lots of length in the neck. I'm going to thrust my hips up as I lift. So hover, lift, kick, hover, lift. Kick, kick, kick. So as I push my hips up, I kick, kick. Nice kick. You got this. Boom. Transferring weight from one leg to the other, really important here. Keep a nice long neck, shoulders out of the ears. Drive those hips. Boom. Nice. Think about pressing the heel of the leg that's on the ground into the ground. Press your heels to the ground. Let's go. Kick. 10. You got this. 9. Finish strong. 8. Stay with me. 7. 6. You only got to do it once. 5. 4. Come on. 3. 2. And 1. Nice work. I'm gonna roll back. Rachel, you're sitting back on your system. This is your final move. Rachel's knocking it out right here. Keeping that core tight. It is if you're with me. One. Sit up. Two jabs. Let's go. Down, up. Knock it out. Come on. Last move. Right here. Come on. Down, up. Boom. Boom. Knock it out. Put something behind those punches. Yes, you can. This is it. This is it right here. Come on. All you got. Let's go. You guys asked for kickbox and you got it. Let's go. Finish strong. 10. Come on. 9. Let's go. 8. You got this. 7. Yes, you can. 6. You are so freaking awesome for being here today. Yes, you are. You're in the final four. Come on. Three. Finish it. Two and one. Woo. Awesome job, you guys. High fives all around. We're just going to move back. Long body stretch. Rachel. Long body stretch. Big inhale, big exhale. One more big inhale. Something I don't think any of us do nearly enough is just sit here on the floor and breathe. If you're like, I ain't got time, I hear you. Roll over to one hip. Doesn't matter. Ranging both sides. You're going to pull the heel towards the tuck the tailbone towards me. Open up those quads and those hip flexors, right? Lot of front kicks. Hello, hip flexors. Nice work. Right here. Tuck your tailbone towards me. Open up through that quad. This should feel really good. Really good. Nice work, you guys. So proud of you. One of those workouts, like I said. I hope you leave here like, yes, I did it. I'm glad I did. Roll over to your belly, plant your hands right by your chest, and just give me a cobra. So you're just going to push up, opening up that core. Shoulders go down and back. You don't have to overextend. You're just right here opening up the front side of the body. From here, you're going to push back into child's pose. Big toes to touch, knees go wide. Forehead to the mat. Stretching out through that low back, the back side of your body. Reach those fingertips away from you. Reach. Nice work. From here, come up to a nice tabletop position. Go ahead, drop that belly, lift the chin, open up that core. That was so tight the whole workout. And now reverse it. Tuck the chin towards the chest. Reach the spine towards the ceiling. Come back to a neutral spine. And let's stretch out the quad. Other way. You're done lying on your side. Go ahead, hold low posing quad, heel to glute. Tuck that tailbone towards me. Open up the hip flexor. Open up the quad. So proud of you guys. If you like this cardio, kickboxing and core workout, go ahead, drop and subscribe on our YouTube channel. We would be so suggested grateful. And make sure you head over to nourishwoodlove.com for more workouts or jump on our email newsletter list so you always find out where your workouts drop. Okay. Nourishwoodlove.com backslash subscribe sit it up. You guys dropped it. Way to go, Rachel. You guys literally knocked it out of the park. Have an awesome day and we look forward to seeing you again really soon.