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10-Minute Cardio Kickboxing Workout

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Coach Nicole has created a fun and effective kickboxing workout that will elevate your heart rate to burn calories and fat. This video will lead you through a short warm up, cardio workout, cool down and stretching routine in about 10 minutes, making it easy to fit into your day. Free of complex choreography, this workout is appropriate for people of many different fitness levels and abilities.
  • Length: 10 minutes
  • Equipment: None
  • Type of Workout: Cardio (aerobic) & flexibility
  • Fitness Level: Beginner to Advanced
  • Impact: Medium-impact
  • Safety Precautions: Wear proper footwear. Exercise at your own intensity level, using tips provided to lower your intensity if necessary. Only complete as much of the video as you can, taking a break to recover (by marching) when necessary. Never stop abruptly--if you get tired, try to stay moving, even if you're just walking in place. As you progress, try to finish the entire video or to repeat the video several times.
  • Extra Tip: Keep your movements big, but controlled! The deeper you squat, higher you kick, and quicker you move, the harder you'll be working.
  • BUY IT! SparkPeople's Cardio Blast DVD features a new and improved version of this workout, plus 5 additional 10-minute cardio routines!

Member Comments

  • I tried to do this as best I could and then the video stopped about 8 minutes in. So I stopped then and rested and then tried to get it to work again and couldn't so finished out the 10 minutes slowing down a bit but still moving. Would like to know what happened that the video stopped working part way through. - 3/28/2014 8:08:12 PM
  • Can't stick with it but love it just the same. I'm going to keep at it until I can go all the way.
    Thank you.
    - 3/28/2014 9:49:50 AM
  • I've tried this video a few times already...even when I know what's coming, I can NOT do it because I'm so uncoordinated!! It's so frustrating that by the end I'm in tears every time! How often are new workout videos added because I feel like they really need to have some less complicated/tryin
    g workouts for some people. - 3/23/2014 1:57:17 PM
  • I loved the video but hard to coordinate. Hopefully I will get it next time. Thank you for doing the videos and the challenges. I need motivation. - 3/22/2014 6:56:15 PM
  • Excellent work out! Have just done this twice, and feel brilliant. I was going to do it a 3rd time to get my full 30 mins of cardio, but I aren't going to push my body. Maybe in a week or two. Thank you Spark People, you make being healthy EASY!! xx - 3/18/2014 12:13:12 PM
  • Fun, but it's hard to coordinate everything, any tips on that?? - 3/16/2014 10:53:57 PM
  • I love this workout! definitely a keeper in my saved videos! Thanx Coach Nicole, you are great! - 3/11/2014 11:09:03 PM
  • I love this workout! I restart it right when Coach Nicole starts marching for the cool down and do the whole thing 4 times through before cooling down... 30 min cardio DONE! - 2/27/2014 1:20:50 AM
  • Week 1 Day 1 Done Yay!! - 2/26/2014 1:22:12 PM
  • Day 1 of Spring challenge! - 2/23/2014 11:15:22 AM
  • Fantastic!
    This exercise really get your heart pumping.
    BabySis9 - 2/23/2014 9:24:20 AM

  • I have ZERO coordination and could not do half of the exercises! I did what I could but I am soo frustrated, to tears almost. I really hope there isn't another one of these in the skinny jeans challenge. If there is maybe I can do a different 10 minute cardio. - 2/22/2014 1:31:18 PM
  • Felt great!! - 2/21/2014 9:50:03 AM
  • I hate to work out-REALLY HATE IT! I always look for things that are short and sweet. This 10 min video was it. I will be using it daily, along with the 10 min butt work out. I have done it for 2 days now-today will be my 3rd, that's 2 days longer than any other work out I have done=) Thanks Nicole-now maybe I can reach my goals=D - 2/18/2014 8:46:22 AM
  • Nice quick cardio video...I love it. It got my heart rate up for sure! - 2/10/2014 9:01:51 PM