15 Min Cardio Kickboxing Workout Routine for Fat Loss – Aerobic Kick Boxing Training – Cardio Boxing


hey everyone it’s your personal trainer
coach Kozak from has fit and I’m really 15 Min Cardio Kickboxing Workout Routine for Fat Loss Aerobic Kick Boxing Training Cardio Boxing excited because today we’re going to do
a cardio kickboxing workout it’s a great routine for both men and women and
there’s absolutely no equipment required for this routine now for some added
resistance I’m going to use these two pound hand weights you could also use a
couple of cans or water bottles or like I said just nothing at all you decide
what is right for you in your fitness level today now I’m going to do the
whole routine with you like always I use a little number call out system real
quick a 1 is a left jab a 2 is a right straight a 3 is a left hook and a 4 is a
power punch straight punch now if you want more information than just that go
ahead and click this link up here and it’ll give you like a full tutorial
otherwise we’re going to get right into this workout hope you’re as excited as I
am or at least I am pretending to be well who knows which one right ok let’s
go ahead and do some photo ropes to start if you have a real jump rope feel
free to grab it otherwise faux jump rope works great
just a light hop on the balls of the feet this is gonna serve as our little
light warm-up today but I have a complete five minute warm-up if you want
to do a more extensive warm-up that I’ll also through up here in a card stand
light and on the balls of your feet nice little circular wrist motion just like
you would with the normal jump rope that this is already too much you can run and
lightly run in place you decide which one is right for you this one’s a little
easier this one’s a little harder so throughout today’s workout I’m going to
be giving you little modifications along the way that help you make this workout
your own good nice and light on balls of feet we’re breathing
three two one okay so we’re alternating back and forth today between shadow
boxing and some strength exercises cardio moves for a nice full
well-rounded workout we’re gonna start with our hands up we’re going to move
around with our feet shoulder-width apart so anytime we move you’re keeping
your feet in that distance between your feet I don’t want you to cross
over I just want nice little shuffles so at all times while we’re shadowboxing
you’re moving you’re not just staying in one place executing your punches and
your kicks so go ahead and start now I’m moving right now let’s go
one and move to and move one two nice one two one two one two one one two two one two one two
good one two one two now any time keep moving any time I say I throw out a kick
at the end you’re going to do that kick with the opposite leg of the last punch
so watch one kick one now opposite kick and back pivot on that front leg bring
your hips over one kick one kick and back one kick one kick and back nice
again one kick one kick and back so let’s go one two switch kick so one two
I want you to switch your legs and now kick with your back leg and put it down
in front again one two switch kick one two switch kick down in front one two
switch kick one two switch kick down in front one two one two
good one two one two one two one two one two switch kick one two switch kick down
good one two three kick one two three back leg kick again one two three kick
one two three kick and back one two one two
nice one two one two one one we just keep doing ones now one one one good
nice and high keep that elbow in point with these two knuckles one
one good one one alright switch it up now we’re going to to to to to good keep
it up to – one into the next – good to – all right one two one two let’s go one
two three knee one two three bring that back knee up knee up Towton one two
three knee one two three knee up throw down one two three knee one two
three knee up Towton let’s go one two three four one two three four one two
three four one two three four again one two three four one two three four one
two one two one two one two good one two one two okay we’re gonna do some defense
now we’re going to squat weight back on our hips we’re gonna dodge side to side
keep your hands up on your chin side to side little oblique crunches but
you’re dodging those punches side to side weight back in the hips so you’re
not just only bending at the knee right you want to get that butt back weighting
your hips feet stay flat side to side good ends up being a nice full squat
good getting those legs involved today definitely a total body workout you
gonna feel good when this one is done trust me come on keep working guys side
to side you got it so I decide what you come here for focus on it focus on what
motivates you focus on your goals while you hear something made you start this
video I don’t know what it what it is but you better acknowledge what it is
have a clear goal do you ever want to get there you got to have a clear goal
can’t just be get in shape gotta have a clear goal come on focus on let’s go and
five four three two one okay we’re moving our hands are up we’re going back
to shadow boxing remember feet stay shoulder width apart hands are up at our
chin ready one two one two good one two one two
one two three one two three four one two one two one two three four good one two
one two one one one kick one kick and back so much grip on these shoes hard
for me to pivot one kick one kick pivot and back good one kick and back nice one
two one two let’s try a one front kick one back leg knee up point the ball your
foot one front kick and back chamber one front kick again one front kick again
one front kick again one front kick let’s switch those feet switch now let’s
just go front kick that back leg one front kick two front kick three four
doing five one more two more four knee up boom there it is one two one two
good job guys come on keep it up keep the energy up one two one two one two
three four one two three four good one two one two one two one two one two
three four nice let’s go one two switch kick one two switch kick and down in
front again once you switch kick one two switch kick down in front again one two
switch kick down in front one two three nice okay we’re headed to the ground
next we’re going to do a punch and crunch which is exactly what it sounds
like by the way so feed her down we’re going to crunch up punch across crunch
up punch across punch and crunch just bringing your shoulder blades up off the
ground so it’s not a full sit-up but just a crunch so I don’t want you to
just move in your head though gotta get those shoulder blades up off the ground
and then punch across bring your hands back to your 20
Chinn between every punch good you got it come on grind it out get in the
groove and get as many in as you can come on what are you waiting for what
are you waiting on right here this is it you want to accomplish that goal you
better put in the work nobody’s going to hand it to you and you’re not just going
to mysteriously wake up tomorrow with it in your lap I promise you that my friend
you got to work for it here it is put in that work you got it you got it your
workhorse right here right here don’t stop give me ten more seconds ten more
seconds almost there in five four three two one
and you’re up on your feet try to keep that pace up and we’re moving right our
hands are up and we’re moving we’re playing defense even from not punching
we’re playing defense hands are up one two one two
good one two three one two three four one two one two
you got it good once you want to let’s go three two three two a little
different let’s go three two again three two again three two again three two
again three two alright next let’s do 20 knees left knee right knee pull down
pull your opponent into you boom five six knee up Towton 9 10 11 you can
even move while you’re doing it if you’d like 14 15 16 17 18 home India 19 20
hands are up and let’s move come on 1 2 1 2 1 2 1 2 1 2 3 4
good 1 2 1 2 1 2 3 4 let’s go 1 2 3 front kick 1 2 3
front kick him back again let’s go 1 2 3 front kick and back again come on
1 2 3 front kick put it back you got it good let’s go 1 2 and then a front kick
with your front leg 1 2 front kick ready again 1 2 front kick again 1 2 front
kick again 1 2
front kick good one-two one-two you got it one-two one-two
we’re going to get down into a low ISO squat hold sit back weights in your hips
you’re holding here hands up your chin you’re gonna punch so one two one two
one two basically punch it out bringing those hands back to your chin I know
what you’re thinking right now oh man thought this was supposed to be a
beginner workout well guess what you’re still here you’re still grinding you’re
still moving in you haven’t died yet you’re moving you’re still alive let’s
go come on push through guess what you’re gonna surprise yourself today
right you’re gonna achieve more accomplish more than you thought you
were capable of let’s go come on come on I want you to surprise yourself right
now come on let’s go come on put it out there don’t quit don’t stop don’t stand
up and whatever you do do not pause that video come on let’s go
give me five more seconds that’s it four three two one we’re up and we’re moving
I know legs are on fire let’s use our arms 1 2 1 2 good 1 2 3 once you want to
1 2 3 4 1 2 3 4 good again 1 2 3 4 1 2 1 2
you got it don’t slow down come on you got it you got it 1 2 1 2 1 kick one
kick one two three nice 1 2 3 1 2 3 4 1 2 3 kick front kick 1 2 3 front kick 1 2
3 front kick 1 2 3 front kick good ok so weights are down
we’re going to go into a high plank position you’re either going to be here
or here you decide which one is right for you high plank fast hands so high
plank position abs are tight so either here or you’re here decide which is
right for you today get those hands moving a little bit and elbow keep that
bend the whole time and then you’re just right left right left hot hands like
you’re hot feet like you’re running in place but with your hands core stays
tight good job guys come
don’t give up don’t slow down on me don’t give up on yourself think about
what made you start this journey with me today to begin with don’t give up on it
let’s go let’s go not much left 5 4 3 2 1 we’re up let’s
go and grab those weights if you’re using them and we’re moving our feet and
we’re moving our feet let’s go 3 2 3 2 let’s go 3 2 knee with the front leg
ready 3 2 knee again 3 2 knee again 3 2 knee keep it going 3 2 knee poem in 3 2
knee up Towton 3 2 good again three two last one three two good moving on to a
run in place hot feet and punch out up top punch out come on hot feet run in
place hot feet run in place keep those feet moving we don’t have much left
everybody don’t slow down and don’t quit don’t quit on yourself and don’t cheat
because you’re only cheating yourself and not pushing me you’re not cheating
me come on let’s go you got it you got it don’t slow down don’t slow down what
do you got what do you got put it all out there put it all out there it says
it right here people this is it move those hands move those hands let’s go
ten more seconds that’s it that’s it right here come on come on put it put it
out there put it out there push yourself with yourself with yourself five four
three two one hands are up and we’re moving hands are up and we’re moving
we’re moving we’re moving let’s go twenty knees go come on one two
three four five six seven almost there come on nine ten don’t slow down 13 14
15 16 17 18 19 20 hands are up let’s move hands are up let’s move 1 2 3 1 2 3
not much left come on guys last minute 1 2 3 4 last minute right here 1 2 3 4
let’s go one two three four front kick with the front leg one two three four
front kick one two three four front kick one two three four
front kick again one two three four front kick one more one two three four
front kick last thing today we’re doing a switch jump plus punch out so opposite
hand opposite leg hop back and forth right here breathe this is too much for
you today from a split stance position you can just punch otherwise give me the
hops and we’re putting it all out there because this is it right here everybody
this is what you came here for is the closer you’re gonna give up you’re gonna
slow down are you gonna give it everything you got right here come on
getting comfortable with being uncomfortable pushing harder than anyone
else right here well you’re not alone all fighting together come on guys let’s
go come on don’t break don’t break you’re almost there
you know I’m sorry you’re stronger than a break let’s go five four three two one
zero nice work thank you so much for fighting and pushing to the very end of
that workout with me today hope you liked it as much as I obviously did and
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connect thank you so much for working out with me today it’s been my pleasure
to guide you through that thank you for giving me the opportunity I’m coach
Kozak from a hasp it and I will see you your next workout

59 thoughts on “15 Min Cardio Kickboxing Workout Routine for Fat Loss – Aerobic Kick Boxing Training – Cardio Boxing

  1. Oh how you are the bomb diggity! I was super tired from work and beyond frustrated from work. I came home and decided I was going to clean instead of workout. Well, after cleaning I got a small buzz and came across your 15 minutes. I said, "okay you can do 15 minutes" Done and man you had me cracking up! "So what did you come here for? Huh! Don't you put this on pause!" LOL! I love the energy! This was great!

  2. i like this video, but ir can do without the 'slow' shadow boxing that made me wanna quit- but don't worry, i adjusted my moves to complete the time as much as i could. Great Job Coach for those encouraging words> "think about what your goal is and why your doing this!"

  3. Hey I'm lionfang redhorn and I'm 15 years old….i love kickboxing but never could afford the classes but me and my friends saw this and decided to check it out and I felt as if I were in a real class I love this workout so much that in phys. Ed. I asked the teacher if we could do this instead of the actual routine ad he agreed I love it so much it has helped me lose alot of weight before I used to weigh 115 and now I weigh 93 pounds!😆 thank u so much!!!😆

  4. I am currently doing some body building workout for 3 days. In between days, your kickboxing workout is giving me good conditioning of cardio. Awesome. Subscribed and liked your videos.

  5. Many times I wanted to exercise, but I always resigned after few days. With You I already exercise two weeks and I want more! You can motivate me, like no one never before! Thanx for You support and – of course – for Your exercises. And this kickboxing is really great!

  6. awesome 15 minute video for us busy folks. Been doing your videos off and on since 2014 with your best 30 min kickboxing video. You rock!

  7. I LOVE these kickboxing videos! I hung up a punching bag in my barn after doing one of these videos last week and I've been out there almost everyday. Thanks for making all these great free videos!

  8. Amazing workout! Been working out with your free videos for ever now and I have felt like I've learned so much about kickboxing! Next month I'll be doing your MMA workouts, Thanks Coach for the amazing workouts!

  9. OMG, I already made 15min of abs workout and after that I start this Kick boxing workout, and You guys don't have idea how tired I am… but.. more than that, I feel SUPER powerful!! 💪🏻 Don't deal with me right now guys, because I am on FIRE 🔥 😂

  10. Thanks for this man always wanted to do kickboxing great cardio and thx for motivating us by keeping on saying font forget ue goal that's what kept me going thanks.

  11. big thanks to your work out routines I finally defeated type 2 diabetes lab results amazing all normal. Owe you big one been sharing your workout routines all over my facebook page.

  12. i have a job interview later on and wanted to do something to get me pumped up, less anxious, and more confident. finished this and am ready to bathe and KILL IT

  13. I was in the mood for something different, and this was perfect. But "you haven't died…yet" almost killed me.

  14. You are the best! both coaches, i love your work and your dedication to helping us, thank you so much! got me super sweaty! love yall! keep it up please

  15. Great quick video when you're short on time and need a quick cardio workout. I recommend using 2-3 lbs handweights to maximize your intensity.

  16. I started out with a 5 minute workout then when I felt that wasn’t gonna kill me I moved to 10 minute workout. When I felt like I wasn’t gonna die after a 10 minute workout I moved up to a 15 minute workout. This is my first 15 minute workout and oh man did I feel like I was gonna die. I like how he said “Why did you come here? Something made you start this video”.

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