HIIT for Beginners Week 3: Kickboxing Intervals

Jessica Smith
by Jessica Smith
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HIIT for Beginners Week 3: Kickboxing Intervals

WELCOME TO HIIT FOR BEGINNERS!

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.)

HIIT FOR BEGINNERS WEEK 3: KICKBOXING INTERVALS

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

Looking for a full at-home program that includes everything from high-intensity interval training to total-body strength training, brain fitness, prehab exercises and more? Check out “Walk STRONG: 6 Week Total Transformation System!” This balanced program has everything you need to succeed, including online support and accountability. Save 20% when you use the exclusive MyFitnessPal promo code “3Z74EZAT” at checkout on Amazon.com.

About the Author

Jessica Smith
Jessica Smith

As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit walkonwalkstrong.com to learn more about her fun, results-driven programs for all levels of exercisers.

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11 responses to “HIIT for Beginners Week 3: Kickboxing Intervals”

  1. Maureen says:

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

  2. Amy says:

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

  3. amanda says:

    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!!! 🙂

  4. Jack hermiz says:

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

  5. Della says:

    Finished the kickboxing intervals. Fun!

  6. amanda says:

    having trouble locating today’s workout.

  7. Rebecca Berube Dabrowski says:

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

  8. Ron Ohl says:

    Where is the video link?

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