HIIT for Beginners: Kickboxing Interval Training, Cardio Fat Burning Workout

Today's session features a kickboxing inspired, interval training session that can easily be done in a small space at home. In our workout video below, we’ll perform a few "rounds" of intervals that alternate periods of higher intensity with active rest, and we'll review proper punching form and technique as we go -- no previous kickboxing experience required.

I’ll show you both high- and low-impact options so you can make the moves work for you. Be sure to listen to your body throughout the sessions and feel free to 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 too).

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

Level: Beginner - Intermediate

Equipment: None

Intensity: Moderate to High

Did you try the workout? Leave a comment below and let us know how it went!

[kattieyogamama]

My favorite thing about your beginner workouts is that they can be modified for any level. I am a higher level, so I can create intensity in my movement as needed, and get a fabulous, quick workout! Thanks so much for making these videos, Jessica! You're amazing.

[swatikulkarni]

Dear Jessica....I religiously follow your regime especially kick boxing...I thoroughly feel energetic through out the day ...Thanks a million.I am Dr.Swati from India....You make a person feel so calm while doing any excercise regime

[venturegirl]

Thank goodness for beginners workouts! I have been sweatin' with you for about 2 years but it's always good to occasionally get back to the basics. This workout helped me to be mindful and improve my form when kickboxing. And a this is a great way to introduce HIIT to beginners. Thank you Jessica!! <3

[Rose]

I love that dog, always chilling catching a nap in every video, lol.

[AlissaSchmitz-xspo]

This is day 2 for the January jump start challenge this is my favorite beginner workout I love how you show us different levels sense I am staring over again this is just what I need to get my body moving and get my heart rate up without over working my body thanks for working out with me this morning Jessica have a great Friday 😀

[debv]

In 2015 you helped me find my fit in 15 minute increments. Today kickboxing is my favorite workout. I did this one today, it was a great form check for me...I just went faster to level up. I especially enjoyed your format and form cues...hopefully this inspires others to try something new. Thanks, Jessica!

[mihaelamunteanu]

Dear Jessica, I want to thank you for all your workouts. I do your workouts for about 3 years. I start with the low impact one and progress to the HIIT. I feel great and I lost about 9 pounds. You are so sweet and your workout is easy to follow. Thanks, again!

[ajaj]

This is a favorite of mine. I’ve lost count how many times I’ve done it. Thanks Jessica. Hope you and baby are well.

[mayatanner]

I love your workouts Jessica! I do them all the time. I do 100 minutes of exercise every day. And on most days your workouts are part of my 100 minutes.

[larissaneal]

I have been doing these HITT workouts all week! I am obsessed! Not hard at all as I am a beginner! Love!❤ thanks Jessica!

[richashrivastava]

Love your workouts! Very easy and energetic! But Peanut is my spirit animal !!! :D

[lipsbyhelen]

Hi Jessica, I have been doing your You Tubes and DVDs now for a while. I wanted to let you know that I have had a dream to take Krav Maga but I have always felt too old to do it. Well, I am the oldest I have been and 2 weeks ago I decided to do it! I found an affordable place with an EXCELLENT teacher. I tell you, it is the hardest thing I have done. I love love love My instructor teaches Krav but he also works to get us into condition. Because of your workouts, I can do most of what he asks us to do. I can't always do all of them but, I can do some of all of them. I still do your work outs...well...because I love them. Thank you, Jessica.

[Christie]

Loved how this built slowly and really covered form while still working in HITT sections as elk. Well done!!

[stephcreates-diyhomecrafts]

Love it! Also love how peanut is snoozing in the front, so cute! 😊

[tanyarahman]

Hi Jessica, I am a big follower of your workouts. This is the first time I have come across workouts that make me feel so good since you are always so positive and you know how to energize people with your motivational demos. Love your uploads and love the way I feel after working out with you.

[crazychicken]

Yay, I finished the 4-week HIIT plan for beginners this week. I must say I've really enjoyed this plan even though I remembered not really liking high intensity training before. I think what's changed is you explaining (and frequently reminding me of) the intensity scale + the options to make it easier or harder, you've made it really easy for me to judge wether I was doing enough or too much and adapt the effort accordingly. The other thing is that I found this plan to be very well balanced for a beginner, each time I was feeling tired and not really motivated to do a workout, I'd look at the calendar and happily discover that the day in question was either a rest day or a flexibility day. Thank you for keeping on making those free videos and plans.
Last year after a cold followed by a heel injury, I quit fitness altogether. It took me 11 months to find the motivation to start again and I came right back to your #FITIN15 plan. I'm now playing catch-up with all these new plans and challenges I discovered on your channel.

[jennifer.anguiano]

Hi Jessica! I’m new to your channel, but not to your workouts. I’ve done a few videos this week, some walking and some kickboxing. I love your videos. This one really got some sweat going. I really enjoy all your kickboxing videos. You’re a great teacher. I really love your 10 min solution kickboxing dvd. Thanks so much for putting these out there for us. I’m definitely sticking with you. Thanks again.

[chriscarrillo]

Doing the challenge, thought I was going to hate this one, I didn’t at all! Enjoyed it, thanks Jessica 😊

[SunshyneJohn]

I really enjoyed this workout. I used to take kickboxing classes about 10 years ago. It was great getting back into it and glad I could do it with the HIIT program. I also like the way you incorporated the moves with the intervals. I've also put you in my favorites!!

[jessicanorthcutt-swain]

Loved this one. I'm a big fan of kick-boxing, though I haven't done it recently. I'm in the middle of your 6-week total transformation and today was Cardio Party. I was so amped up, I decided to do this, too. I usually do 2 workouts a day (30 minutes each), so it was perfect!