December 22

10-Minute Cardio Kickboxing Tabata Workout

By fitness

December 22, 2022




Cardiovascular endurance and core conditioning collide on this no-jumping, cardio kickboxing exercise! This 10-minute tabata exercise is fast and efficient. Use it as a cardio heat up, add it to an extended exercise, or squeeze it in if you solely have 10 minutes to exercise at house.

The finest cardio exercise at house — cardio kickboxing!

If you’re in search of a quiet, low influence house exercise that raises your coronary heart price, this 10-minute exercise is for you.

This body weight exercise combines two of my favourite codecs:

  1. Cardio Kickboxing (enjoyable)
  2. Tabata Training (efficient)

Tabata coaching is a type of excessive depth interval coaching (HIIT). A real tabata exercise is 20 seconds of labor, adopted by 10 seconds of relaxation; repeated x8 rounds.

Today’s exercise is a variation of this tabata protocol that may maintain your coronary heart price up and thoughts engaged your complete time.

Cardio Kickboxing Workout At Home

Cardio Kickboxing FAQs

Is Cardio Kickboxing An Effective Workout?

Kickboxing is likely one of the finest full physique cardio exercises you are able to do at house. It’s a excessive depth cardio exercise from begin to end that raises your coronary heart price and burns energy. It’s additionally an incredible low influence exercise that's joint-friendly. I personally love cardio kickboxing as a result of it retains you mentally engaged.

What Are The Benefits Of Cardio Tabata Training?

Tabata coaching has a number of nice advantages. It’s a brief exercise and a really environment friendly technique to burn energy and assist weight reduction. It additionally builds stamina and cardiovascular endurance. This cardio kickboxing tabata exercise will increase muscular tissues definition, improves coordination and suppleness, and is a fast-paced and enjoyable.

A quick-paced, cardio exercise at house that burns energy, sculpts abs and improves coordination and suppleness.

Punch, kick, jab and squat your approach by this 10-minute cardio kickboxing tabata exercise! It’s a full physique, high-energy, no leaping exercise. An intense cardio exercise that’s low influence and type on joints.

Workout Equipment:

No tools wanted, simply your body weight! 

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Workout Instructions:

Follow together with the guided Cardio Kickboxing Tabata Workout on YouTube, led by licensed private coach and health teacher, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 5 Cardio Kickboxing Exercises
  • 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

A Fun, 10-Minute Holiday Cardio Session!

Workout Outline

  1. Lunge Knee Drive and Lunge Front Kick
  2. Bob and Weave Squat
  3. Side-to-Side Lunge and Crossbody Jab
  4. Sumo Squat High-to-Low Punches
  5. Hook and Tap

5 Cardio Kickboxing Moves

Lunge Knee Drive and Lunge Front Kick

Targets: Legs, glutes, quads, hamstrings and core.

woman performing a lunge, knee drive and front kick in a cardio kickboxing tabata workout

How To Do A Reverse Lunge Knee Drive and Lunge Front Kick

  1. Stand with toes hip-width aside.
  2. Transfer the burden into your proper foot. Then step your left leg again right into a reverse lunge, dropping your left knee down in the direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
  3. Drive by 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.
  4. Then step your left leg again right into a reverse lunge once more, dropping your left knee down in the direction of the bottom as you decrease your hips till each knees attain a 90-degree angle.
  5. Drive by 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.
  6. That’s one rep. Lower the left leg again down right into a reverse lunge and repeat this sequence for the timed interval.

Bob and Weave Squat

Targets: Inner thighs (adductors), outer thighs (abductors), glutes, quads, calves, abs and obliques.

woman performing a bob and weave squat in a cardio kickboxing tabata workout

How To Do A Bob and Weave Squat

  1. Stand with toes wider than hips, heels in and toes identified (sumo squat stance). Bring your palms or knuckles as much as “defend” your face in a guard place.
  2. Bend your knees to decrease down right into a squat, pushing your knees out in the direction of your pinky toes as you drop your hips parallel to your knees.
  3. Then, carry out a facet crunch in a round movement, pulling the correct hip in the direction of the correct shoulder. Option to faucet your left toe in as you accomplish that.
  4. Immediately reverse the motion, rotating in a round movement the opposite technique to carry out a facet crunch, pulling the left hip in the direction of the left shoulder.
  5. Continue this motion, alternating the bob and weave as you keep a loaded squat place.

Side-to-Side Lunge and Crossbody Jab

Targets: Inner thighs, outer thighs, glutes, quads, calves, arms, shoulders and again.

woman performing a side to side lunge and crossbody jab in a cardio kickboxing workout

How To Do A Side-to-Side Lunge and Crossbody Jab

  1. Stand with toes wider than hips, heels in and toes identified (sumo squat stance). Bring your palms or knuckles as much as “defend” your face in a guard place.
  2. Pivot to your proper and carry out a lunge, dropping the again left knee to the mat, proper leg is ahead. Lower your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
  3. As you carry out the lunge, carry out a crossbody jab by punching the left arm throughout your physique.
  4. Drive by the entrance proper heel to pivot again to middle as you pull the left arm again to your guard place.
  5. Immediately reverse the motion, pivoting to your left to carry out a lunge on the other leg, this time performing a crossbody punch with the correct arm.

Sumo Squat High-to-Low Punches

Targets: Inner thighs, outer thighs, glutes, quads, shoulders, again and biceps.

woman performing sumo squat punches in a cardio kickboxing workout

How To Do A Sumo Squat High-to-Low Punches

  1. Stand with toes wider than hips, heels in and toes identified (sumo squat stance). Bring your palms or knuckles as much as “defend” your face in a guard place.
  2. Bend your knees to decrease down right into a squat, pushing your knees out in the direction of your pinky toes as you drop your hips parallel to your knees.
  3. Punch your proper arm out to your proper facet as you maintain the underside of the sumo squat. Keep your left arm in your defensive place.
  4. Drive by your heels to face tall. As you accomplish that, punch the correct arm out barely overhead.
  5. Repeat, performing a low punch on the backside of the squat and a excessive punch on the high of the squat. Punch on the correct facet for the timed interval, switching sides on the following set.

Hook and Tap

Targets: Inner thighs, outer thighs, glutes, quads, arms, shoulders, chest and biceps.

woman performing a hook and tap in a cardio kickboxing tabata workout

How To Do A Hook and Tap

  1. Start standing in a boxing stance – toes hip-distance aside, knees bent, on the balls of your toes.
  2. Bring palms or knuckles as much as “defend” your face in a guard place.
  3. Step your proper foot out to the correct. As you accomplish that, carry out a “hook” along with your proper arm, flexing your bicep as you curl your proper arm in a half circle in the direction of the entrance of the room. Pull your proper arm again to your defensive place.
  4. Hop the correct foot again into middle as you reverse the motion, shortly stepping the left foot out to your left facet. Again, carry out a “hook,” this time along with your left arm, flexing your bicep as you curl your left arm in a half circle in the direction of the entrance of the room.
  5. Pull your left arm again to your defensive place and repeat this combo.

Pin this Cardio Kickboxing Tabata Workout

No Equipment Cardio Kickboxing Tabata Workout

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