Torch Calories With This 15-Minute, No-Equipment Cardio Kickboxing Workout

As much as we believe that all exercise is good exercise, it's also true that form matters. Working out isn't only about breaking a sweat and going hard; it's also about precise movements that deliver the best results while keeping you injury-free.

That's especially true when it comes to a workout like cardio kickboxing. While you may feel ready to throw intense punches and kicks left and right, you're going to want to nail down your form first.

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"Don't worry about power yet," says Justin Blackwell, master coach at Los Angeles-based fitness studio BoxUnion. "Worry about the technique of it, worry about your breathing, worry about your fundamentals — that's all."

Focusing on technique doesn't mean your session will be easy, though. In this 15-minute kickboxing video, Blackwell will teach you the essentials while still giving you a heart-pounding cardio workout.

Better still: This routine is equipment-free, so all you'll need is a comfortable pair of shoes and a few feet of space to get started.

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The Workout

Blackwell kicks things off with a dynamic warm-up, followed by three combo rounds. Keep your body moving to the beat of the music throughout.

  1. Boxer Bounce:​ Start by bouncing to the beat of the music.
  2. Hip Flexor Circles:​ This dynamic stretch will warm up your lower body.
  3. High Knees:​ Drive your knees toward your chest to the beat.
  4. Jab (1) and Cross (2):​ Alternate between jab and cross punches, keeping your lower body moving as you go.
  5. Jump Rope:​ "All we're doing right now is just getting that blood flowing, focusing on the breathing, letting those lungs open up," Blackwell says.
  6. Hip Flexor Circles:​ As your hips loosen up, make each rotation a little bigger.
  7. High Knees:​ Start to bring your knees higher as your legs and hips warm up.
  8. Front Uppercut (5) and Rear Uppercut (6):​ Focus on loosening the shoulders with each punch.
  9. Jump Rope:​ "If you start to feel that heart rate climb, you'll start to feel that breathing get a little heavier," Blackwell says. "That's a good thing."
  10. Front Hook (3) and Rear Hook (4):​ Rotate at the core as you alternate between your front and rear hook punches.
  11. Jump Rope:​ Bounce it out before starting your combos.
  12. 1, 2, 3, 6, Rear Kick, Lead Kick Combo:​ Take your time to build up to the combo, starting with a jab and gradually incorporating the other punches and kicks as you move to the beat of the music.
  13. 1, 2, 1, 2, Rear Knee, Lead Knee Combo:​ As you raise your knees, keep your movements sharp, Blackwell says.
  14. Single Strike Combo:​ Follow along as Blackwell calls out single punches, knees and kicks throughout this final round.

Tip

Cool down with this three-minute stretch before hopping in the shower.

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