Kickstart Your New Year’s Resolution with the 7-Minute Kickboxing Drill

Girl Doing Cardio Kickboxing

If you are among the 45 percent of Americans who normally make New Year’s resolutions, weight loss is likely to be near the top of the list. While it takes more than just a resolution to turn that idea into reality, you’re off to a good start and can become one of the few who succeed.

Cardio kickboxing is becoming one of the most popular ways for people to lose weight while increasing their overall level of fitness. You will even develop nice muscle tone in the bargain. The average-sized woman can lose up to 500 calories per hour on this total body workout, while large men may lose up to 1,000 calories in the same period of time, depending on the intensity of the session. Best of all, you need minimal equipment to enjoy this form of exercise, so read on to learn about some basic cardio kickboxing routines.

The 7-Minute Drill

You can do this at home, though a punching bag and gloves are great for helping you release that pent-up frustration! This fast and furious workout incorporates all aspects of cardio kickboxing:

1. Squat Kick

Squat down and immediately stand up, then bring one knee up and extend your leg out in front while pushing through with the heel of your foot. Squat again and repeat the previous kick with your other leg. Do this for two minutes.

2. Lunge Kick

Begin in a lunge with your left leg back, and drop your left knee down. Bring your left knee up and extend your leg out in front while again pushing through with the heel of your leg. Repeat on your left side for 60 seconds and do the same with your right side.

3. Cardio Kicks

This involves six consecutive sets of 15 seconds where you throw fast jabs, do jumping jacks, throw fast hooks, perform more jumping jacks, throw fast uppercuts, and finish with more jumping jacks. Repeat the sequence once.

The Tabata Drill

You will need boxing gloves and a punching bag for this short but intense cardio kickboxing drill. This routine only takes four minutes, but we promise you will be exhausted by the end of it! Simply punch the bag furiously for 20 seconds and rest for 10 seconds. Repeat this seven more times and you’re done! Research carried out by Dr. Izumi Tabata, founder of this protocol, shows that your VO2 max is increased by 14 percent with high-intensity interval training, while your anaerobic capacity increases by 30 percent.


This involves a series of kicks and punches; you can go wild and design your own session or use this excellent guide. It is best to do one circuit of kicks and another with punches only. For best results, do sets of 10 to 15 reps and finish by jumping rope. You should look to design a circuit based on your existing fitness level, because if you go too fast, you may end up injured or discouraged.

In Closing

If you want to invest in a punching bag and gloves, go right ahead, but we recommend learning the basic techniques from our qualified instructors of cardio kickboxing. Get fit and healthy this year by engaging in frantic yet fun cardio kickboxing exercise sessions.

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