Body weight Exercises
Cardiovascular endurance and core conditioning collide on this no leaping, cardio kickboxing exercise! This 10-minute tabata-style HIIT exercise is fast and efficient. Use it as a cardio heat up, add it to an extended exercise, or squeeze it in once you solely have 10 minutes to exercise at dwelling.
Problem your cardio endurance at dwelling with this enjoyable and efficient cardio kickboxing exercise.
This body weight exercise combines two of my favourite codecs: cardio kickboxing and tabata coaching.
The cardio kickboxing strikes will problem your whole physique and core power. Tabata coaching is a type of excessive depth interval coaching (HIIT) that can maintain your coronary heart fee up and your thoughts engaged.
This mixture offers a enjoyable and efficient, low affect strategy to increase your coronary heart fee at dwelling in simply 10 minutes.
Cardio Kickboxing FAQs
Cardio kickboxing is a martial artwork impressed exercise format. This format combines punches and kicks from each karate and conventional boxing with heart-pumping cardio workouts. Cardio kickboxing is a complete physique exercise that challenges your cardio endurance, velocity and agility.
Kickboxing is without doubt one of the greatest full physique cardio exercises you are able to do at dwelling. It’s a excessive depth cardio exercise from begin to end that raises your coronary heart fee and burns energy (making it nice for fats loss). It’s additionally an incredible low affect exercise that’s joint-friendly. I personally love cardio kickboxing as a result of it retains you mentally engaged.
A conventional tabata exercise challenges you to go all out for 20 seconds, then relaxation for 10 seconds (repeat 8 instances). This type of coaching has many advantages. It’s a brief exercise and a really environment friendly strategy to burn energy and assist weight reduction. It additionally builds stamina and cardiovascular endurance.
10-Minute Cardio Kickboxing Tabata Exercise
A quick-paced, kickboxing class at dwelling that burns energy, sculpts abs and improves coordination and suppleness.
Punch, kick, jab and squat your method via this 10-minute dwelling exercise! It’s a full physique, high-energy, no leaping exercise. An intense cardio exercise that’s low affect and type on joints.
Add a cardio exercise like this one to your train routine 1-2 instances every week.
Exercise Gear:
No tools wanted, simply your body weight!
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Exercise Directions:
Comply with together with the guided Cardio Kickboxing Tabata Exercise on YouTube, led by licensed private coach and health teacher, Lindsey Bomgren.
Your Exercise Seems to be Like This:
5 Cardio Kickboxing Workouts
Timed Intervals (carry out every train for 20 seconds of labor, adopted by 10 seconds of relaxation, tabata-style)
Repeat all 5 workouts x4 units
Exercise Define
Lunge Knee Drive and Lunge Entrance Kick
Bob and Weave Squat
Facet-to-Facet Lunge and Crossbody Jab
Sumo Squat Excessive-to-Low Punches
Hook and Faucet
5 Cardio Kickboxing Strikes
Lunge Knee Drive and Lunge Entrance Kick
Targets: Legs, glutes, quads, hamstrings and core.
How To Do A Reverse Lunge Knee Drive and Lunge Entrance Kick
Stand with ft hip-width aside.
Switch the burden into your proper foot. Then step your left leg again right into a reverse lunge, dropping your left knee down in direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
Drive via your entrance, proper heel and glute to face tall. As you accomplish that, carry out a knee drive on the left leg by driving the left knee to chest.
Then step your left leg again right into a reverse lunge once more, dropping your left knee down in direction of the bottom as you decrease your hips till each knees attain a 90-degree angle.
Drive via your entrance, proper heel and glute to face tall once more. As you accomplish that, carry out a entrance kick on the left leg by extending the left leg lengthy in entrance of you, leaning again.
That’s one rep. Decrease the left leg again down right into a reverse lunge and repeat this sequence for the timed interval.
Bob and Weave Squat
Targets: Inside thighs (adductors), outer thighs (abductors), glutes, quads, calves, abs and obliques.
How To Do A Bob and Weave Squat
Stand with ft wider than hips, heels in and toes identified (sumo squat stance). Carry your palms or knuckles as much as “defend” your face in a guard place.
Bend your knees to decrease down right into a squat, pushing your knees out in direction of your pinky toes as you drop your hips parallel to your knees.
Then, carry out a aspect crunch in a round movement, pulling the suitable hip in direction of the suitable shoulder. Choice to faucet your left toe in as you accomplish that.
Instantly reverse the motion, rotating in a round movement the opposite strategy to carry out a aspect crunch, pulling the left hip in direction of the left shoulder.
Proceed this motion, alternating the bob and weave as you preserve a loaded squat place.
Facet-to-Facet Lunge and Crossbody Jab
Targets: Inside thighs, outer thighs, glutes, quads, calves, arms, shoulders and again.
How To Do A Facet-to-Facet Lunge and Crossbody Jab
Stand with ft wider than hips, heels in and toes identified (sumo squat stance). Carry your palms or knuckles as much as “defend” your face in a guard place.
Pivot to your proper and carry out a lunge, dropping the again left knee to the mat, proper leg is ahead. Decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
As you carry out the lunge, carry out a crossbody jab by punching the left arm throughout your physique.
Drive via the entrance proper heel to pivot again to middle as you pull the left arm again to your guard place.
Instantly reverse the motion, pivoting to your left to carry out a lunge on the other leg, this time performing a crossbody punch with the suitable arm.
Sumo Squat Excessive-to-Low Punches
Targets: Inside thighs, outer thighs, glutes, quads, shoulders, again and biceps.
How To Do A Sumo Squat Excessive-to-Low Punches
Stand with ft wider than hips, heels in and toes identified (sumo squat stance). Carry your palms or knuckles as much as “defend” your face in a guard place.
Bend your knees to decrease down right into a squat, pushing your knees out in direction of your pinky toes as you drop your hips parallel to your knees.
Punch your proper arm out to your proper aspect as you maintain the underside of the sumo squat. Preserve your left arm in your defensive place.
Drive via your heels to face tall. As you accomplish that, punch the suitable arm out barely overhead.
Repeat, performing a low punch on the backside of the squat and a excessive punch on the prime of the squat. Punch on the suitable aspect for the timed interval, switching sides on the subsequent set.
Hook and Faucet
Targets: Inside thighs, outer thighs, glutes, quads, arms, shoulders, chest and biceps.
How To Do A Hook and Faucet
Begin standing in a boxing stance – ft hip-distance aside, knees bent, on the balls of your ft.
Carry palms or knuckles as much as “defend” your face in a guard place.
Step your proper foot out to the suitable. As you accomplish that, carry out a “hook” together with your proper arm, flexing your bicep as you curl your proper arm in a half circle in direction of the entrance of the room. Pull your proper arm again to your defensive place.
Hop the suitable foot again into middle as you reverse the motion, rapidly stepping the left foot out to your left aspect. Once more, carry out a “hook,” this time together with your left arm, flexing your bicep as you curl your left arm in a half circle in direction of the entrance of the room.
Pull your left arm again to your defensive place and repeat this combo.
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