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The At-Home Cardio Kickboxing Workout That'll Kick Your Butt

The best way to start your weekend? With a good sweat sesh. On a #FitnessFriday, however, don't just schlep along with any ol' workout; pick one that'll make you feel fit and fierce, and that'll have you in and out fast enough to make it to happy hour. The perfect option? A cardio kickboxing workout routine, like this one from celeb trainer Jeanette Jenkins, aka The Hollywood Trainer.

You don't need any equipment or even a timer. Just follow along with the moves below, and watch the video for a complete how-to for every move. Crank it out before going out, and every sip of that drink (even if it's one of these low-cal picks) will taste twice as sweet. As Jeanette says, "Cardio before cocktails, you know how it goes."

Double Time Jabs

A. Start in fighting stance: left foot staggered in front of left, knees slightly bent, fists up guarding face, and elbows in.
B. Hop from foot to foot while quickly punching straight forward with the left arm.

Do 25 reps. Switch sides; repeat.

Front Kick, Jab, Cross Combo

A. Start in fighting stance with the left leg forward.
B. Lean slightly back and raise arms overhead, then bring arms down while driving knee up to chest in a standing crunch. Repeat.
C. Return arms to fighting stance, lean back and do a front kick with the left leg.
D. Lower the left leg to fighting stance and immediately punch a jab with the left hand, then a cross with the right hand, pivoting hips forward with core engaged for the second punch.
E. For an added challenge, make the front kick and jump kick by explosively hopping on the right foot before kicking the left leg up.

Do 16 to 20 reps. Switch sides; repeat.

Front Kick & Ground Touch

A. Start in a fighting stance. Perform a front kick with the left leg, leaning torso slightly back.
B. Plant left foot in front and immediately take a large step back with the right leg, lowering into a lunge to tap the floor with both hands.

Do 25 reps. Switch sides; repeat.

Speed Bag with Knee-Up

A. Start jogging in place, arms up in front of face with elbows pointed out and hands in fists.
B. Circle fist over fist as if punching a speed bag while jogging in place.
C. For an added challenge, alternate driving the right knee into chest and tapping it down to the ground, still hopping and punching with hands.

Do 16 reps. Switch sides; repeat.

Roundhouse Kick

A. Stand with feet together and arms guarding face.
B. Shift weight onto right foot and lean torso to the right, kicking sideways with the left foot, as if contacting a heavy bag with the laces of your shoe.

Do 25 reps. Switch sides; repeat.

Jumping Jacks with Alternating Jab

A. Stand with feet together and arms by sides. Do 1 jumping jack.
B. Step forward with the left foot, jabbing with the left hand.
C. Return to starting position. Do 1 jumping jack, then step forward with the right foot and jab with the right hand.

Do 25 reps.

Side Kick with Block

A. Stand with feet together and arms guarding face.
B. Shift weight onto right foot and lean torso to the right. Drive left knee in, then push through heel to kick sideways, as if contacting a heavy bag with the bottom of your shoe.
C. Plant left foot on floor and step right foot out to the side and lower into a sumo squat, extending right arm along thigh as if blocking a kick on that side.
D. Immediately hop up to starting position.

Do 16 to 20 reps. Switch sides; repeat.


A. Start in a high plank position.
B. Keeping core tight, back flat and hips lifted, lower chest until arms form 90-degree angles.
C. Press away from the floor, keeping body in a straight line.

Do 25 reps.


Lauren Mazzo

Lauren Mazzo is a digital assistant editor for Shape and Fitness. She's an Ithaca College alumna, a Rochester, NY, native and an NYC transplant.  More →

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