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20- Minute ELEVATION | Cardio Kickbox Energy

Welcome to my 20-minute no repeat cardio workout “Cardio Kickbox Energy” from my ELEVATION Workout Plan. Get your FREE 2-week ELEVATION Intermediate Level Workout Plan here!

“Cardio Kickbox Energy” is an explosive low-impact cardio kicking and punching workout workout for your full body. It is designed to challenge your endurance and strength. We work our muscles stressing good form and range of motion. In this workout, and all of the ELEVATION workouts you will be encouraged to challenge your limits, enhance your performance and achieve new goals.

In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat

Before You Begin

Following a warmup, this workout is is made up of 15 exercises with no repeats. With every move you’re encouraged to use good form and full range of motion while exploding in high-impact movements and landing safely. The purpose of the workout is to help those who’ve mastered the basics of exercise take their training to the next level.

Workout Video:

Workout Breakdown:

There are 15 rounds in this no-repeat workout. Perform each exercise for 35 seconds followed by 25 seconds rest except for the final exercise which is one minute.

Exercises

  1. (2) Jumping Jack + (4) Jabs
  2. Squat Front Kick
  3. (L) – (2) Knee Slice + Side Kick + Cross
  4. (R) – (2) Knee Slice + Side Kick + Cross
  5. (L) – Step Knee Step Kick
  6. (R) – Step Knee Step Kick
  7. (L) – Roundhouse Kick + Cross + (2) Upper Cut
  8. (R) – Roundhouse Kick + Cross + (2) Upper Cut
  9. (L) – (3) Side Kick + (2) Punch Jack
  10. (R) – (3) Side Kick + (2) Punch Jack
  11. Bob & Weave + (2) Jab + (2) Hook
  12. (3) High Punch (L) Low Punch (R) + (4) Shuffle
  13. (3) High Punch (R) Low Punch (L) + (4) Shuffle
  14. Fast Feet + (2) Jab + (2) Hook + (2) Upper Cut + (2) Hammer
  15. (L) – (2) Front Kick + Side Kick + Jack

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