Kick into Gear: Burn 175 Calories in 15 Minutes

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Try this fierce fat-blasting cardio kickboxing sequence by Shannon Lukeman-Hiromasa, fitness director for Premier Martial Arts International in Broomfield, Colorado.

By the editors of FITNESS; Photographs by Chris Fanning

Use a chair for balance.

Minute 0-1: Knee Strikes Squat Down

As you rise, lift left knee. Thrust hips and knee up, toes pointed, elbows down. Repeat on right.

Minute 1-2: Upper-Body Sculpter

Turn to right and jab forward with right hand, then jab across your body with left. Do 10 reps. Stop and do 5 push-ups on chair, hands on seat. Turn left, repeat.

Minutes 2-4: Cardio Blast

Run in place 5 seconds, do 4 knee strikes. Repeat.

Minute 4-5: Leg Toner

Do front kicks; alternate left and right legs.

Minute 5-6: Upper-Body Sculpter

Turn to right and jab forward with right hand, then jab across your body with left. Do 10 reps. Stop and do 5 push-ups on chair, hands on seat. Turn left, repeat.

Minutes 6-8: Cardio Blast

Run in place 5 seconds, do 4 knee strikes. Repeat.

Minute 8-9: Booty Camp

Hold on to chair for balance; do side kicks to left.

Minute 9-10: Upper-Body/Core Sculpter

Alternate 5 push-ups and 5 seconds of mountain climbers (push-up position, switching knees to chest).

Minute 10-11: Booty Camp

Hold on to chair for balance; do side kicks to right.

Minutes 11-13: Cardio Blast

Run in place 5 seconds, do 4 knee strikes. Repeat.

Minute 13-14: Four-Count Sit-Up

Lie down and crunch in, extend legs, open to V; close legs, keep legs and shoulders 6 inches off floor.

Minute 14-15: Cooldown

Lie on back with eyes shut, arms and legs extended.

Originally published in FITNESS magazine, February 2007.

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tlnady05 wrote:

A video would be a good idea to make sure that I am doing the moves correctly so that I can ensure that I am getting all of the benefits of the work out.

3/17/2011 11:35:43 AM Report Abuse

sugarnspice15 wrote:

Wow!!!This workout is so fun! It is not too exhausting, yet it is the perfect pick-me-up workout for the middle of the day. I definitely think that this kick-boxing workout will have excellent results!

3/9/2011 02:36:04 PM Report Abuse

dissolved_girl8 wrote:

AWESOME!! Mini kickboxing workout!

5/24/2010 05:01:44 PM Report Abuse

insane.aktor wrote:

I like this workout I just wish there was a video for it, it might make figuring things out a little easier.

3/15/2010 07:50:15 PM Report Abuse