Move · Videos · Cardio · 25 min

25-Minute Cardio Kickboxing Intervals

25-Minute Cardio Kickboxing Intervals — video by FitnessBlender Play · 24:54

Video by FitnessBlender on YouTube · Open on YouTube

Kelli from Fitness Blender leads a light cardio warm-up, then 50-second kickboxing combos (jab-cross-kick, uppercuts and hooks, knees, elbows) plus a short burst of high knees, lateral lunge pops and jacks, finishing with a cool-down stretch.

  • 25 min
  • Intermediate
  • High impact (jumping)
  • No equipment

Good forHeart healthFun workouts

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up, about 25 seconds each: boxer shuffle, side steps, toe-touch kicks, fly jacks, twists and lateral jumps. 0:20
  2. Jab, cross, kick: turn your shoulders into the cross and kick with the back leg; 50 seconds, then switch sides. 3:34
  3. Two rear uppercuts, two hooks and a knee, with your core pulled in; then the other side. 5:52
  4. Two knees and three uppercuts, alternating which hand starts; then the other side. 8:08
  5. Two jabs and two elbows, turning your hips and knees with each elbow; then the other side. 10:38
  6. Two uppercuts and two hooks, then switch stance and repeat, alternating all the way through. 12:48
  7. Cardio burst: three high knees, then hold the knee up for balance, staying in one spot. 15:15
  8. Lateral lunge pops: sink to one side with a flat back and the other leg straight, then pop back to centre. 16:15
  9. Two jumping jacks and three uppercuts, the last 50-second round. 17:14
  10. Cool-down: toe-touch circles, then quad, triceps, hip flexor and wide toe-touch stretches. 18:16

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Turn your shoulders and hips into the cross punch
  • Keep your feet moving between combos and exhale on effort
  • Keep knees soft and your core pulled in

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes load50-second rounds of fast punches and elbows
  • Hips takes loadrear kicks, knee strikes, lateral lunge pops
  • Knees takes loadjumping jacks, lateral jumps, lunge pops, knee strikes
  • Ankles & feet takes loadfly jacks, jumping jacks, lateral jumps, bouncing
  • Elbows movesjabs, crosses, uppercuts, elbow strikes
  • Lower back movestorso twists, turning into crosses and hooks
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Standing on one leg. Keep a chair or a wall within reach.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by FitnessBlender; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety