Plié squats + biceps curls: Perform one plié squat followed by one biceps curl as you come out of the squat.Alternate right and left punches to the front as fast as possible. Punch-out: Start with legs a little wider than shoulder-width apart.Return to the starting position and repeat. Lower the upper body down to the floor, keeping the elbows tight to the body. Triceps push-ups: Start on the knees or toes with the wrists under the shoulders.Stay on one side for the first time through the round and switch to other side when the round is repeated. Round kicks: Do as many round kicks as possible, being careful not to compromise form for speed.Round 3 (2x through, 50 seconds per exercise) Mountain climbers: Perform mountain climbers as fast as possible while maintaining good form.Return to an upright position and draw the left knee toward the chest. Hinge at the hips to lower the upper body until it is about parallel to the floor while simultaneously lifting the left leg. Single-leg deadlift + knee: Balance on the right foot with the left leg lifted throughout the entire exercise.Power squats: Jump legs wide into a squat and then jump the legs together.Push-up + alternating knees: Do one push-up and then hold plank position as you pull the right knee toward the chest followed by the left knee.Burpee + 8 punches: Do one burpee followed by 8 fast punches (jabs) to the front, alternating hands.Round 2 (2x through, 50 seconds per exercise) High knees: Alternate high knees as fast as possible.Squat + side kick: Perform one squat followed by a side kick with the right leg, then perform one squat followed by a side kick with the left leg.Three shuffles + burpee: Do three shuffles to the right followed by one burpee and repeat moving left.Stay on one side for the first time through and switch to the other side when the round is repeated. Do one lunge followed by a left front kick and repeat. Lunge + front kick: Start with the right leg forward.4 jumping jacks + 4 jabs: Do 4 jumping jacks followed by 4 jabs with the right hand.Round 1 (2x through, 50 seconds per exercise) Easy side-to-side shuffles (right and left).Warm-up (5–10 minutes) – Complete each warm-up exercise for 30-60 seconds. High-Intensity Kickboxing Workout Routine Point the right foot so that the top of the foot (instep) would make contact with the target. Extend the right knee to perform the kick. Try to make the right leg parallel to the floor with the heel pulling toward the glute and the knee pointing toward the kicking target. Round kick: Lift the right knee and turn the base foot (left foot) away from the direction you are kicking.Return quickly by pulling the right knee toward the chest and placing the foot on the floor. The base foot should pivot so that the toes are pointing away from the direction of the kick. Extend the right foot out to the side, aiming with the heel (the toes are pointing down toward the floor). Lift the right knee toward the chest, keeping the right foot flexed. Side kick: Start with fists by the chin and feet hip-distance apart.Return the leg quickly by bending the knee and placing the foot on the floor. Lift the right knee toward the chest and extend the knee to kick to the front, aiming with the ball of the foot. Front kick: Start with fists by the chin and feet positioned hip-distance apart.Keep the elbow slightly bent so the joint is not locked. Extend the lead hand straight out to the front, aiming with the first two knuckles of the fist. The only equipment you need is a pair of light- to moderate-sized dumbbells. Complete each exercise for 50 seconds followed by a 10-second rest to prepare for the next exercise. Perform each round twice before moving onto the next round. It consists of three rounds, each consisting of five exercises that are done consecutively. This workout alternates high-intensity cardiovascular drills with strength exercises to provide you with a fun total-body workout. Note: this workout is vigorous, so having previous experience with high-intensity cardiovascular drills is recommended. Interested in spicing up your workout this holiday season? Try this quick 30-minute indoor workout that will have you kicking and punching your way to your health and fitness goals.
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