Kickboxing Workout: Sculpt Muscles and Blast Fat

Knock out boredom and blast fat all over with these muscle-sculpting kickboxing exercise moves.

By Lara McGlashan; Photos by Chris Fanning

Burns an average of 500 calories an hour (some estimates reach 810)
Targets your arms, shoulders, abs, thighs, and butt in one workout
It's an amazing stress release (how often do you get to pretend you're beating up your archenemy?)

Workout designed by Ilaria Montagnani, creator of Powerstrike kickboxing and a black belt in karate.

Next: 1. Jab

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These toning exercises will give you firm muscles faster by using more muscle fibers. Plus, each move works your abs by ...

The Around the World exercise tones your shoulders, abs, obliques, hips, butt, and legs. Do 10 reps.

The Pretzel Position exercise tones your chest, biceps, abs, hips, and butt. Do 20 reps on each side.

Workouts