HIIT for Beginners Week 3: Kickboxing Intervals

by Jessica Smith
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HIIT for Beginners Week 3: Kickboxing Intervals


Today’s session features a kickboxing-inspired interval training session that can easily be done in a small space at home. In the workout video below, we’ll perform a few rounds of intervals that alternate between periods of higher intensity with active rest, and we’ll review proper punching form and technique as we go — no previous kickboxing experience is required. I’ll show you both high- and low-impact options so you can make the moves work for you. Listen to your body throughout the sessions, and modify or skip any moves that are too much for your current fitness level. (I’ll also provide options throughout the routines to help you make it work for you.)


This workout can be logged as “Calisthenics” in your MyFitnessPal app.

Tell us when you’ve completed this week’s workout. Share it in the comments below, or tag us in your check-ins @MyFitnessPal so we can cheer you on!

Here is your Week 3 Workout Schedule:

Day 1: HIIT for Beginners: Kickboxing Intervals

Day 2: Total-Body Strength Training (try this 30-minute session)

Day 3: Active Rest Day

Day 4:  Moderate-Intensity Cardio (walking, cycling or try this steady-state session)

Day 5: HIIT for Beginners: Body-Weight Strength Circuit

Day 6: Stretching or Flexibility Work (try this 8-minute total-body stretch)

Day 7: Active Rest Day

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  • Maureen

    Liked the 3 rounds of 4 exercises with the fourth exercise being a minute interval.

  • Amy

    Just finished boxing intervals. Was a very good workout but i found the combination in round 2 a little too quick. Good change up!

  • amanda

    just finished the kick boxing intervals. that was a good workout! not very coordinated so it made it a little harder for me to keep up. Def worked up a good sweat though!!! 🙂

    • leena radhan

      Do you know how can I apply it to my exercise at MyFitnessPal!!

      • amanda

        It looks like Jessica says we can use Calisthenics on myfitnesspal

  • Started the Jumping jacks and finished 100 of them in 10 Minutes !

  • Della

    Finished the kickboxing intervals. Fun!

  • amanda

    having trouble locating today’s workout.

  • Rebecca Berube Dabrowski

    I’m also having difficulty finding the video, I am no seeing a link.

  • Ron Ohl

    Where is the video link?

    • Alessandra

      You just click the picture!