23 Minute Tabata Cardio Kickboxing

by Kaylie Ginn | Apr 16, 2018 | Body Weight Workouts, HIIT, Members, Tabata, Workouts | 27 comments

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23 Minute Tabata Cardio Kickboxing
Print Workout Here

You all enjoyed this so much the other week, I thought I’d bring it back sooner rather than later. Let’s have some fun and feel badass getting our kick on.

Warm-up: 3 minute warm up of various moves

Workout: Each circuit has 2 moves and will be repeated a total of 4 times, 20 seconds on 10 seconds off for a total of a 4 minute circuit

Circuit 1

Jump Rope – If you don’t have a rope, just simulate this.
Jab Jab Cross – 2 quick punches from one hand, and a hard full body cross with the other, repeat as quickly as possible
Circuit 2
Double Knee Front Kick – brig your knee up towards your chest twice, and then perform a full front kick
Jump Kick- be sure to watch the video to ensure you are using the prober technique

Circuit 3

In and Out feet – Like fast feet, but bring the feet in close and immediately step them back out. Stay low to activate the quads!
Squat Touch Downs – lets get the heart rate sky rocketed and burn out those quads. Jump your feet out wide and squat low, jump them back in to standing position and repeat. If thats too much, just modified by performing squats without the jumps

Circuit 4

Double Hooks – Perform 2 hooks / side, keep repeating as quickly as possible.
Side Kicks – Stick to 1 side / round and kick out to the side as hard as you can

Circuit 5 – ABS

Mountain Climbers – Be sure to play with the tempo, running hard for parts and slow and steady to burn the core extra hard
Side Plank Dips – in a side plank position on either your knee or toe, with your shoulders lined up with your wrists. bring your hip down towards the ground, pop it up towards the sky, and released back down towards the floor. Be suer to flip to the opposite side with each round.

Make today badass,
Kaylie Ginn

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27 Comments

Andrea Was on April 17, 2018 at 8:05 am

Wow that was killer; actually sweating on my mat! Thanks for another great tabata kickboxing workout Kaylie!
Reply
- Kaylie Ginn on April 17, 2018 at 3:31 pm
  
  my absolute pleasure :)
Kendra Lawrence on April 17, 2018 at 3:25 pm

All done!
Reply
- Kaylie Ginn on April 17, 2018 at 3:32 pm
  
  woohoo !!!
krynax on April 17, 2018 at 7:01 pm

Did this right after Nicole’sMonday workout. Amazing workout. Dripping.Thank you!
Reply
- Kaylie Ginn on April 18, 2018 at 8:49 am
  
  oh thats amazing, I love hearing that1 glad you enjoyed it
Becky on April 18, 2018 at 11:16 am

I love these workouts! I feel like a badass ninja lol Thanks for another great workout, Kaylie!
Reply
- Kaylie Ginn on April 18, 2018 at 9:12 pm
  
  my absolute pleasure lady, and I agree I feel bad ass doing them too!
Jennifer Wiggans on April 18, 2018 at 4:09 pm

Dbl win…Tabata and kicking boxing!
Reply
- Kaylie Ginn on April 18, 2018 at 9:12 pm
  
  thats the spirit!! love the enthusiasm
Lacreasy on April 18, 2018 at 5:34 pm

this is just what I needed today!! took my headache away!! thanks!!
Reply
- Kaylie Ginn on April 18, 2018 at 9:13 pm
  
  INCREDIBLE. its crazy how much better a work out can make you feel eh
Octane on April 18, 2018 at 6:08 pm

This is one of my favorite badass workout? Thanks kaylie p
Reply
- Kaylie Ginn on April 18, 2018 at 9:14 pm
  
  wooohooo I am so happy you liked this one <3
Tracy Neziroski on April 18, 2018 at 8:32 pm

Wow! That kicked my ass and it was awesome! Followed this with my 20 push up! Sweating like crazy!???
Reply
- Kaylie Ginn on April 18, 2018 at 9:14 pm
  
  look at you go lady thats is wicked! you must feel like a warrior now!
Jackie McDonald on April 18, 2018 at 9:00 pm

Good one!! Thanks Kaylie ??
Reply
- Kaylie Ginn on April 18, 2018 at 9:15 pm
  
  my pleasure lady :)
goodwink on April 18, 2018 at 9:05 pm

Loved this!
Reply
- Kaylie Ginn on April 18, 2018 at 9:15 pm
  
  oh wonderful :)
Leslie Sansom on April 19, 2018 at 7:42 pm

I always enjoyed your kickboxing workouts!! Don’t be afraid to bring this style back again! Those side plank dips though!
Reply
Patricia C on April 19, 2018 at 7:53 pm

That was a great change love it ty kaylie
Reply
April Patch on April 21, 2018 at 9:42 am

20 pushups + this = Saturday done! New RF HQ is no longer a virgin workout space! Yahoo! Super sweaty! Thanks Kaylie!
Reply
Dawn Phillips on April 21, 2018 at 1:02 pm

This was a great workout dripping sweat body tires ASF… Thanks Kaylie for a great workout
Reply
Marleen on April 21, 2018 at 5:35 pm

Good one… exhausted but good!! Thx!
Reply
Carolyn Willson on December 11, 2018 at 12:58 pm

Loved. It. (Another fav)
Reply
Cara Fischer on June 12, 2020 at 10:42 am

Bonus workout this week! LOVED this one! Boxing is my fav!! Thanks!
Reply

23 Minute Tabata Cardio Kickboxing

27 Comments

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