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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

  • Just finished Day 1 ... was a good workout... will do each day's video 2 or 3 times for a more intense workout :-)

    Thanks Coach Nicole!! - 7/20/2014 11:43:43 PM
  • Loved Day 1, but where is Day 2. Do I have to buy it? - 7/8/2014 3:03:31 PM
  • My first day awesome way to start thank you - 7/7/2014 10:53:34 AM
  • its my first day its really effective - 7/1/2014 9:56:14 AM
  • One of the best videos on the site! loved it. - 6/21/2014 10:13:20 PM
  • I really liked the work out. It's a little hard for me right now but I'll get there, I'm 64
    Thank-you - 5/30/2014 12:01:57 PM
  • Love this! Great for getting in a workout when you're strapped for time. It's easy enough whie still getting the heart rate up. It also challenged my balance, and flexibility (not just on the stretches, but the kicks as well). Saving this for future workouts. - 5/5/2014 2:12:30 PM
  • Absolutely fantastic!! - 5/4/2014 2:02:47 PM
  • Would love to try this,but where is the video??? - 4/18/2014 10:43:38 AM
  • I love this one. It's easy enough to complete and difficult enough to make you sweat. I recommended it to all.

    Keep Sparking!! - 4/3/2014 9:25:05 PM
  • I have just done this during my cardio work out for the first time and I am seriously impressed!

    I managed my 30 mins cardio with a kick boxing 'sandwich'
    - 10 minute kickboxing
    - 10 minute bootcampt kick boxing (this one)
    - repeat 1st 10 minute kick boxing.

    By the end of it I am seriously tired, but happy! And it is the first time I have managed more that 20 minutes.

    Thanks Coach Nicole *hearts* - 3/23/2014 8:34:46 AM
  • I have just done this during my cardio work out for the first time and I am seriously impressed!

    I managed my 30 mins cardio with a kick boxing 'sandwich'
    - 10 minute kickboxing
    - 10 minute bootcampt kick boxing (this one)
    - repeat 1st 10 minute kick boxing.

    By the end of it I am seriously tired, but happy! And it is the first time I have managed more that 20 minutes.

    Thanks Coach Nicole *hearts* - 3/23/2014 8:34:44 AM
  • I'm disabled and though and though I worked out daily before my illness have been unable to for the past 5 years! I have lived 4 years longer than given and am ready to start easing back into working out. I always loved kickboxing and although with some adjustments this video was great for me! I'm so excited and ready to continue with more. :) - 3/20/2014 5:41:31 PM
  • easy & effective - 3/12/2014 2:48:17 AM
  • I have the tae-bo video like this and this is a good workout. It makes you sweal..
    - 2/27/2014 3:41:12 PM