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The No-Equipment Cardio Kickboxing Workout to Make You Feel Badass

As fun as it is to flip tires, lift heavy weights, or burn your muscles out at the mercy of a Megaformer, there's something satisfying about getting a good sweat with nothing more than your bodyweight. (And doing it without even leaving your house.) Even better? When that workout turns you into a fierce AF fighting machine.

This at-home cardio kickboxing workout from trainer Kym Perfetto (@KymNonStop) will help you do exactly that: burn cals and build up those self-defense muscles using kickboxing, capoeira (a super-cool form of martial arts), and good old-fashioned burpees. Bonus points for making fight-scene-worthy sound effects, and even more bonus points for following it up with Kym's quickie lower abs workout.

How it works: Do the warm-up, then progress through each of the moves. Follow along with Kym in the video for a timer, or set one yourself, doing as many reps as possible (AMRAP) during each interval. Once you get to the end of the routine, repeat it one more time.


Jump Rope: Pretend to be holding a jump rope at belly-button height, elbows close to ribs. Pretend to swing the rope, hopping side to side with feet together. Repeat for 30 seconds.

Squat Jumps: Start with feet together. Hope feet out wider than hip-width and immediately lower into a squat. Press through the feet to stand and jump feet together. Repeat for 30 seconds.

Front and Back Kicks: Stand with feet together. Leaning back slightly, kick right foot straight forward, then left foot straight forward. Then lean forward and kick right leg straight backward and left leg straight backward, keeping hips square. Repeat for 1 minute.

Squat Side Kicks

A. Start with feet wider than hip-width apart.
B. Hinge at the hips and knees to lower into a squat.
C. Press into feet to stand, then shift weight into left leg, and kick right leg straight out to the side, stacking right hip over left.

Do AMRAP for 1 minute. Do every other set on the opposite site.

Capoeira Kicks

A. Stand with feet together. Swipe kick with the right leg by swinging it up and around to the right, taking a wide step to the side.
B. Step left foot over to right foot, then step left foot back into a lunge, so front knee forms a 90-degree angle.
C. Step left foot forward and repeat the motion on the other side. To make it more advanced, eliminate the step-together and progress right from the swipe kick to the lunge.

Do AMRAP for 1 minute.

Jab & Burpee

A. Start in a fighting stance, left foot slightly in front and fists guarding face.
B. Throw a punch straight forward with the left hand (jab), then a punch straight forward with the right hand, pivoting hips forward (cross), then another left jab.
C. Place palms flat on the floor outside front leg. Switch feet so right foot is in front, and stand to repeat the jab, cross, jab, switch combo on the other side.

Do AMRAP for 1 minute.

Repeat the Capoeira Kicks and Jab & Burpees.

Jab Roundhouse Combo

A. Start in a ready stance with left foot slightly in front. Throw a jab with the left hand, then a cross with the right hand.
B. Shift weight onto left leg and drive right knee toward chest. Plant right foot on floor, then shift weight into left foot again to swing right foot around in a roundhouse kick.
C. Place right foot back on the floor, then hop to switch legs so right foot is in front. Repeat on the opposite side.

Do AMRAP for 1 minute.


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