Sometimes it can be a real fight to get daily exercise accomplished. No joke. Ready to get it done and get on with the day? This 20 minute, high-intensity (HIIT-style) workout gives you heart-pounding cardio combined with working every muscle in the body. It’s a real calorie-torcher and productive way to relieve stress before your day begins or as it ends. There are NO handstands as the above picture implies, I’m just flipping out and having fun after finishing my workout! 
What you need: In addition to 20 minutes, you’ll need a visible clock with a second hand to keep track of the intervals / rounds. Also, you’ll need access to a free-standing punching bag or one that hangs low enough that you can throw punches from a seated, sit-up position. Don’t forget to gear up with a pair of kickboxing, sparring or boxing gloves. Explanation of Rounds
- Jab & Cross Punch: Throw straight punch from front hand followed quickly by straight punch from back hand.
- Round House Kick: Step forward with front leg and foot rotated outward as far as possible. Rotate hips and kick leg to shoulder height while lowering torso.
- Upper Cut Punch: Throw a rising punch that moves upward with palms facing chest, alternate arms.
- Sit Up with Hook Punch: Sit with legs wrapped around bag base, lean back into prone position and then sit up quickly delivering a rounded punch to the bag with an arching motion with one arm, quickly followed by the other arm.
I hate wearing the sweaty, stinky kickboxing gloves from the gym . . . so I just got these!
Do you like to kickbox? What is your alternative cardio workout on days you don’t want to run? Did you have a race or run this weekend, please share in comments – XOXO, Jennifer
I used to teach cardio kickboxing undergrad. This brings back good memories 🙂 looking good, lady!
You did, how fun — I would like to have been in a class! I just taught it to myself, so I’m sure doing all wrong 😉
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It is enough to see your body to understand how effective kickboxing workouts are. I have done various types of exercises in my life from pumping ion to running, but none of them worked and shaped my body like kickboxing. I shared your routine. Thanks for it.
thanks for sharing!
Kickboxing is my favorite form of cardio/HIIT! I actually look forward to doing it, unlike the sprints that I used to do. Just thinking about doing sprints makes me wanna die.
Kickboxing includes the kicks of martial arts, bodyweight resistance exercises, plyometrics, and advanced core routines. It is a whole-body workout that is cardiovascular in nature but concentrates on the lower body and the core. The result is a program that will increase your fitness level and make you lean and tone. It is worth to try work out for all ages.