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gf11 Cardio Kickboxing Workout

Welcome to my 11-minute cardio kickboxing workout. 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 1-minute warmup, this workout is is made up of two sets, each five minutes of cardio kickboxing punching and kicking intervals. A variety of strikes and kicks are used in combinations. The purpose of this workout is to build strength and endurance as well as memory muscle!

Workout Video:

Workout Breakdown:

There are 4 sets in this workout. The first set is on the left leg and the second is on the right leg. Each exercise is performed for 30 seconds followed by 15 seconds of rest. There are 30 seconds of high marching to flush the legs after each set.

Exercises

Set 1 – Quick Moves

Perform each move for 10 seconds.

  1. Shuffle
  2. Jabs
  3. Shuffle
  4. Hooks
  5. Shuffle
  6. Upper Cuts

Set 2 – Intervals

Perform each move for 40 seconds followed by 20 seconds of rest (or shuffling).

  1. Front Kicks (alt) + Jabs
  2. Right Knee Drive with Cross + Shuffle
  3. Left Knee Drive with Cross + Shuffle
  4. Squat + Jumping Jack + Side Kick (20s Left + 20s Right)

Set 3 – Quick Moves

Repeat Set 1 (1 minute)

Set 4 – Intervals

Perform each move for 40 seconds followed by 20 seconds of rest (or shuffling).

  1. Knee Left + Cross + Upper Cut
  2. Knee Right + Cross + Upper Cut
  3. Knee Right + Kick Back, Front, Side
  4. Knee Left + Kick Back, Front, Side

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