20 Minute Cardio Kickboxing | Full Length Beginner Home Workout

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Raise your heart rate and have some FUN with this simple, BEGINNER – friendly, bodyweight-only CARDIO KICKBOXING HIIT. Kicks and punches are performed in short, intense bursts with very little rest to build cardio endurance and enhance coordination and agility.

Difficulty:
Level THREE

Equipment:
NONE / BODYWEIGHT

Warm Up and Cool Down:
Both are INCLUDED

Exercise Time:
20 minutes

Calories Burned:
Approximately 150 – 200

WARM UP (approximately 20x each exercise):
Arm Circles
Switch Feet
Side Shuttle Runs with Squats

MAIN WORKOUT (timer is set for 4-second intervals; complete each exercise for 20 beeps with shuffling feet between)
Jab + Cross (left hand leading)
Jab + Cross (right hand leading)
Front Kick + Hook (left leg leading)
Front Kick + Hook (right leg leading)
Uppercut + Uppercut + Knee (left hand leading)
Uppercut + Uppercut + Knee (right hand leading)
Roundhouse Kicks
Jab + Cross + Duck (left hand leading)
Jab + Cross + Duck (right hand leading)

FINISHER (complete 20 intervals with no rest):
Front Punches

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