New YOU Bootcamp: 10-Minute Kickboxing Workout

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About this Workout
This workout is part of SparkPeople's New YOU Bootcamp Workout plan. Coach Nicole has created an easy-to-follow cardio kickboxing workout that you can do without any equipment. 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 new Cardio Blast DVD features a new and improved version of this workout!

Member Comments

  • Hi, I'm Lee, a team member. I was in a car accident & after a long period of time from being laid up, I finally am returning. I did Coach Nicole's 10 min. boot-camp workout today, one of my old time favorites. Loved it!

    Plus I did, My own team workout I started, The 12 Week, "Ideal Shape up Challenge", which consists of 3 or 4 exercises of strength or cardio, plus a challenge for the day. I'm going to add New You Boot-camp 3 X a week /W/ my Shape up Challenge. I actually completed the 12 wk Challenge already & starting it over. Now I decided to add New You Boot-camp. Feeling pretty good to be back into working out again.
    Hope everyone is doing well!

    LEE - 1/22/2016 10:36:09 AM
  • I like to do the high knees part..

    great exercises to get going in the morning - 1/5/2016 2:16:35 PM
  • Coach Nicole's boot camp video is really a good one. Matter a fact it's a favorite of mine. I use this as a warm up before I start my strength workout. Thanks Nicole! - 12/28/2015 9:29:48 AM
  • This really is a great video, this is my 10 minute workout before my cup of morning coffee. - 11/28/2015 7:39:05 AM
  • I really,really like this video my older kids can join in - 11/25/2015 5:30:42 AM
  • Very simple t o do my balance is geting better, I was off the site a couple of weeks but it feels good to be back - 10/15/2015 7:28:34 AM
  • Loved this. I'm a wee bit uncoordinated at fitness videos, but next time I do this I'm pretty confident I'll have it down. - 9/15/2015 8:39:57 PM
  • Great workout! - 9/15/2015 11:44:22 AM
  • I felt the power of that ten minute workout. It was great. I had to modify some movements because of my knees, but overall it was a great workout. Look forward to the next video - 8/18/2015 10:07:46 PM
  • It's Thursday, but it's my day One of 7 Day Workout Plan. I'm not sure why it started out with only a ten minute workout, but I can play this same workout over again. I'm looking forward to weeks and weeks of this. I need this plan, it keeps me be consistent. Thank you for being there. - 7/30/2015 11:03:11 AM
  • I don't do high impact aerobics. Show more modifications. Nicole, you assume that everyone already knows how to modify. Trust me, beginners don't. - 7/29/2015 11:49:56 AM
  • Just enjoy this kick boxing exercise - 6/24/2015 8:34:00 PM
  • "Kick Boxing" sounded intimidating but this wasn't bad at all. I don't jump but I was able to modify the jumping jacks, and I have crummy balance but I could do this and I think it will help me to improve. So Glad I Joined This Challenge!! - 6/1/2015 11:24:23 AM
  • Feeling good about doing this today. Will probably do it again at the end of the day. Thank you for having things like this. Much cheaper than a gym and less daunting for me as a beginner again. - 5/21/2015 8:21:26 AM
  • getting back into it nice - 5/18/2015 7:52:05 AM