30 Minutes Cardio Kickboxing (Burn 300 Calories!)

By Jean Laguerre | Health & Fitness

Please READ this box for more info. If you want to have fun and burn calories, then this 30 minutes Cardio Kickboxing session is for you. This full workout aims to burn an average of 250 — 300Cals. We'll be doing lots of punches and kicks and they are great moves to burn fat and to tone up on your hips, thighs, waist and arms. So get ready to throw me some punches and kicks!

45 seconds workout with 15 seconds rest for each exercise. Once you have completed Round 1, rest for 1 minute and repeat all the exercises again for Round 2. Stretch for 5 minutes at the end of the workout.

1) Straight Punches
2) Switch Left & Right
3) Touch Front Kicks
4) Jap, Punch, Duck & Switch
5) Front & Back Kicks
6) Squat & Cross Punch
7) Straight Up Punches
8) High Knee Grab
9) Side Kicks
10) Jap, Punch, Hooks
11) Reach & Twist
12) Sumo Squat to Push-Ups

Based on my Heart Rate (HR) Monitor, I burned 270 Calories, Average HR: 172, Maximum HR: 219
So if you want to mix your cardio routine up, try this workout 2-3 times weekly for best result. All the best! =)

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About the Author

Hi! My name is Jean Laguerre, a happy human being, a free spirit, a servant. Being an early survivor empowered me to share helpful information on a better way to lose weight, stay healthy and live fully with people who value peace of mind and are committed to it.

  • Corrin Coffey says:

    This workout is my favorite! Makes me feel like a warrior xD

  • SB169885 says:

    Okay, finally after years I see a workout where Im convinced after 10 seconds..=)

  • Sakura Ramirez says:

    You do not know how graceful I am to have come across your videos. I’m over weight, and it’s harder for me to workout. This is such an easy workout for me. I’ve been doing this workout for two weeks now, five or six times a week, sometimes twice a day and I already lost around five pounds, with a diet as well. I’m seriously happy with the results I’m getting. My friends have noticed and I couldn’t be happier. THANK YOU SOO MUCH! LOTS OF LOVE ! <3 β™‘β™‘β™‘

  • Rachel Cooper says:

    Hi Joanna! I’m trying to loose 30 pounds and trying to get fit. I just did this and I managed to finish it with no pauses. I’m so happy with myself. Thank you for keeping me motivated. I’m going to have a look at your other videos!

  • Nicole Frenchkin says:

    Burned 262 calories!

  • Tia Aisha Lorenčič says:

    Just did it.without pause.
    I need to get rid of belly pouch cuz im going on vacation to a pool with my school and my crush is going too.

  • kramcas2 says:

    My eyes burn from all the sweat I got in them.

  • Kiera Kittie says:

    Well, you tried to kill me.. I had to pause at least 4 times.. I couldn’t do the sumo one but I improvised with a weight lift, jog in place move for now. BUT I did it all, in a reasonable time and I feel a bit accomplished! lol I’ve lost 90 pounds this past year by walking, and changing my eating habits.. I hike and swim and walk miles.. BUT, I have not really gotten into cardio. I’m trying to tighten some lose skin, and wake my muscles up. From a video game junky to an outdoors explorer. One day at a time, soon I plan to do this video without stopping. LOL .. yes.. soon.. Thanks for the video’s, I try to mix mash different 30 minute work outs every other day. Yours have been a favored one for beginning and low impact.

  • LetΓ­cia says:

    I just went through the whole thing and I’ve never been so red in my life lol I’m so proud of myself…

  • Mila Evans says:

    Completed this kick boxing workout today. I love it! Very fun and effective. Worked up a good sweat, and can feel my Muscles working in my hamstrings. Thanks Joanna. I will be doing this again.

  • Kristen Cobb says:

    I almost died at the second round but I push through πŸ˜…

  • Xlucyftw says:

    My first attempt of this was about a month ago and I was so unfit and only could manage about 1/3 of this workout without stopping half way through the moves… Fast forward a month on and I just completed the whole thing without unnecessary quitting πŸ™‚ I love this workout and has inspired me to go to a kick boxing class in my local area!

  • Cara Owsley says:

    I love this workout. I lost 38 pounds 5 years ago and have for the most part have kept it off. I have gained 3-8 pounds here and there. I am always looking for a different workout that will challenge me and make me sweat, this workout accomplished that.

  • onlyisii says:

    every time i do this i’m like: oh no, her hair got stuck to her watch again

  • Gen Z says:

    I am 12 and I get bullied all the time because of my weight and this video helped me a lot I took the day off school because I wanted to workout and this has helped me a lot!i feel motivated to work out more and be more active thank you for this videoπŸ’œ

  • Einalem Ong says:

    Hey Joanna!
    I’ve been doing this workout for four to five times a week, and it’s been quite a long time since . On some days, I do an hour of these! Sweaty yet satisfying! From 163 lbs to 138, I include this in my exercise routine(plus other workouts) with a proper diet and active lifestyle. Thank you for inspiring us!

  • deavita hunara says:

    I’ve been doing this for a week , 5 timess and try to eat clean and reduce my carbs, and I’ve lost 5 pounds πŸ™‚ Thankyou Joanna Soh keep inspiring πŸ™‚

  • Jessica j says:

    i literally cant believe i completed this.

  • suspekt29 says:

    Still a better love story than Twilight. I will think twice the next time I crave an order of fries.

  • elfsong713 says:

    Is it just me, or it is really sweaty in here?? Great workout!

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