Cardio Kickboxing Tabata

A workout that’ll tone your muscles and make you feel like a badass!!

Hey there! I’m bringing you one of my all time favorite workouts today!! Recently (within the past year) I’ve gotten really into cardio kickboxing. There’s just something about it that makes me feel fierce 🙂 It’s a lot of moving, which makes your heart rate increase quickly and stay elevated for a long period of time. Plus the continuous jabs and kicks help tone every muscle – arms, legs and core. Win. Win.

There’s no denying how great it feels to be “kicking ass”.

What I like most about this workouts is that I always finish feeling stronger and re-energized. There’s nothing better than when the music is pounding and you get in a rhythm of punches and  kicks. Ugh. I love it.

Here’s how this Cardio Kickboxing Tabata works: Perform each move for 20 seconds, followed by 10 seconds of rest. Repeat each move twice before moving onto the next move. If you lead with your right arm or leg the first set (the first 20 seconds), then lead with your left arm or leg the second set. After you’ve completed 8 sets of work (within 1 Tabata block), rest for 1 minute. Then repeat the same steps for Tabata blocks 2 – 5.

Tips to remember:

• Always keep your ‘non-punching’ arm up by your face.
• Strike quickly (whether it’s with your arm or foot). It’s out and right back in.
• Keep your elbow high when punching.
• Kick through with the heel of your foot (foot stays flexed).
• Pretend like you’re punching or kicking somebody/thing with every rep, that’ll make your jabs stronger.
• Keep the core tight the entire time.

ps – R – means right arm or leg, L – means left arm or leg 🙂

Ready to rock?!

Cardio Kickboxing Tabata

Equipment: none

Tabata 1

1. Sumo Squat R-Jab, L-Cross
2. R-Jab, L-Cross, R-Jab, Shuffle
3. R-Jab, L-Cross, R-Jab, Ducking Stance (Squat)
4. R-Jab, L-Cross, R-Hook, R-Knee

Tabata 2

1. R-Knee, R-Jab, L-Cross, L-Knee
2. R-Knee + R-Front Kick
3. R-High Kick + L-Knee
4. R-High Kick + R-Knee + R-Round House

Tabata 3

1. Sumo Squat, R-Down Jab, L-Down Jab
2. Sumo Squat R-Uppercut, L-Hook, R-Hook, L-Uppercut
3. R-High Low Jab Hops
4. Sumo Squat Alt. Side Jab

Tabata 4

1. R-Knee + L-Back Kick
2. R-Side Kick + Jack
3. Speed Bags
4. R-Front, R-Side, R-Back Kick

Tabata 5

1. Sumo Squat R-Elbow Up
2. Sumo Squat R-Elbow Down
3. Sumo Alternating Oblique Crunch (hands behind head)
4. R-Hip Flexor Burn Out