I’m a big fan of kickboxing and HIIT workouts….so why not combine the 2? I get a lot of workouts and inspiration from dailyhiit.com and I love that they have kickboxing-inspired HIIT workouts. I went ahead and created my own, since they haven’t posted any in a really long time.
If you aren’t familiar with kickboxing, that’s ok. Not all of the exercises are “kickboxing” moves, but are meant to keep your heart rate up. However, if you are new to kickboxing or need a refresher, check out my blog “Kickboxing Guide and Techniques”. Click here –> (http://wp.me/p3zrlq-3X)
With any kickboxing workout, the key is to keep moving. You burn a lot of calories kickboxing….it’s amazing! Go at your own pace, just don’t stop. That’s why incorporating kickboxing into an HIIT workout makes so much sense! Be sure to keep your core tight when executing any move, especially punches and kicks. Also try to start with and maintain a proper stance – feet about shoulder width apart, slight bend in the knee and fists in guard position up by your chin.
For my kickboxing workouts, I wear a pair of 2 lb weighted gloves. Set an interval timer for 50 seconds of work and 10 seconds rest for 18 rounds. There are 6 exercises and you will go for 3 sets.
1) 10 Hooks + 5 Jacks – From kickboxing stance alternate left and right hooks 10 times (5 per arm) then do 5 quick jacks and repeat. Execute the hooks and jacks as quickly as possible.
2) Kick Over (Left) and Lunge + Jab (Left) + Upper Cut (right) – This will get those legs and glutes involved! If you have an equalizer, place one vertically in front of you. If not, use a chair or anything about hip height. (Or you can also just pretend something is there!) Start in stance with hands in guard. Kick your left leg up and over the equalizer then directly step behind you into a lunge. Step forward back to stance then do a left jab then right uppercut. Repeat the sequence. Keep that core tight as your kick over and execute your punches.
3) Kick Over (Right) and Lunge + Jab (Right) + Upper Cut (Left) – Repeat the previous sequence but switching legs and punching sides.
4) Leg Lift + 2 Cross Punch Abs – Lay on your back with knees lifted off the ground and slightly bent, arms in guard. If you have an equalizer, place it so your shins are underneath it. Lift your legs and tap the bar, then sit up keeping your legs off the ground and do alternating cross punches left and right. Return to start and repeat. If you are unable to keep your legs elevated throughout, touch them down slightly as you sit up and do your cross punches. Remember to be leaned back slightly and hallow out your stomach when punching. If you do not have the equalizer, you can use a bench or nothing at all.
5) Squat and Side Kick (Left) + Squat and Side Kick (Right) + Duck Unders (x4) – For this you can use a sandbag or barbell or you can do it without weight. Place the weight back on your shoulders and stand in stance. Do a squat, then come up and do a side kick to the left. Return to start and do a squat and side kick to the right. Then do a duck under to the left and then to the right twice. Repeat the sequence. If it’s too hard to perform the kicks and keep a straight back on the duck unders, do not use the added weight. This is still a very effective sequence without weight. On the kicks, be sure to lead with your heal (like you’re pushing something away from you). You can also modify by doing a side leg lift instead of a kick (only if you can’t do the side kick…see pic). On the duck unders, keep your back straight and gaze forward. If you’re not using weight, make sure your hands stay in guard throughout.
6) 8 Weighted Cross Knees (Left) + 8 Weighted Cross Knees (Right) + Burpee – You can do this holding a weight plate or medicine ball, or perform it without. Start with cross knees on the left, reaching the weight overhead to the right, then bringing your left knee up and across your body to meet the weight. Raise the weight back up as you straighten your leg to the left. Just tap the ground and repeat. This is a quick motion – your core should remain engaged and your foot should barely touch the ground. Do 8 reps and then repeat with the right knee. You will then drop down into a burpee as you place the weight on the ground. Grab the weight as you come up out of the burpee and repeat. Speed is a must for this one!