Kickboxing Workout: Sculpt Muscles and Blast Fat
I Like This! (17)
Pages in this Story:
- Why We Love Kickboxing
- 1. Jab
- 2. Cross
- 3. Hook
- 4. Uppercut
- 5. Front Kick
- 6. Roundhouse Kick
- 7. Side Kick
- 10-Minute Fat-Burning Routine
- More Self-Defense Workouts to Try
10-Minute Fat-Burning Routine
Practice each combination in this 10-minute fat blaster slowly at first, then increase your speed as the routine becomes more familiar. For more of a challenge, vary the height of your kicks and punches. Do it twice and you'll burn about 170 calories.
| Minutes: | Combination Moves: |
| 0:00–2:00 | Jab, cross, hook, uppercut lead with left (30 seconds each) |
| 2:00–4:00 | Jab, cross, hook, uppercut lead with right (30 seconds each) |
| 4:00–5:00 | Front kick (30 seconds each, left and right) |
| 5:00–6:00 | Roundhouse kick (30 seconds each, left and right) |
| 6:00–7:00 | Side kick (30 seconds each, left and right) |
| 7:00–7:30 | Combination (left foot forward): Jab (L), uppercut (R), front kick (L) |
| 7:30–8:00 | Combination (right foot forward): Jab (R), uppercut (L), front kick (R) |
| 8:00–8:30 | Combination (left foot forward): Jab (L), cross (R), roundhouse (L) |
| 8:30–9:00 | Combination (right foot forward): Jab (R), cross (L), roundhouse (R) |
