KNOCKOUT HIIT Cardio Full Body Workout | EPIC Endgame Day 25

Ready to knockout this combat workout? Plenty of jabs, kicks and unsuspecting swift manoeuvres with maximum follow through to challenge your ‘opponent!’

This is a high intensity cardio session for you to thoroughly enjoy! Embrace this combat mentality and imagine taking your opponent by surprise!

Aiming to be as precise with those movements whilst direct with speed!

And unless you participate in regular combat training, don’t be too focused on which arm to jab with or height of kick… aim for speed and directness!

And what I made my intention…. Having fun! I absolutely loved this workout!

This workout was based on feedback within the recent Community post and many of you kindly shared you love overwhelmingly supersets within HIIT, combat workout and pyramid training so thank you for all of your wonderful comments and suggestions!

The timer will be on for 20 seconds per exercise and we simply perform each exercise twice! Many of the exercises involve performing on one side, then the next exercise will be the opposite side!

There will be 10 seconds rest inbetween each exercise!

The staple will appear 5 times in total!

JAB
SWITCH SIDE!

CROSS JAB
SWITCH SIDE!

JAB, CROSS
SWITCH SIDE!

UPPER CUTS
UPPER CUTS

STAPLE:
NINJA SQUAT TO ROTATIONAL JAB
SWITCH SIDE!

RAINBOW KICK (one side)
SWITCH SIDE!

X2 SHUFFLE TO KNEE DRIVE
SWITCH SIDE!

KNEE DRIVE TO KICK
SWITCH SIDE!

LUNGE TO KICK
SWITCH SIDE!

STAPLE:
NINJA SQUAT TO ROTATIONAL JAB
SWITCH SIDE!

SIDE KICK (one side)
SWITCH SIDE!

SPRAWL TO ALTERNATING KICK
SPRAWL TO ALTERNATING KICK

DROP TO KICK THRU (one side)
SWITCH SIDE!

STAPLE:
NINJA SQUAT TO ROTATIONAL JAB
SWITCH SIDE!

SPRAWL TO ALTERNATING NINJA SQUAT
SPRAWL TO ALTERNATING NINJA SQUAT

HOOK (one side)
SWITCH SIDE!

UPPER CUT, HOOK
SWITCH SIDE!

FORWARD SPEED BAG
FORWARD SPEED BAG

HIGH KNEES
HIGH KNEES

STAPLE:
NINJA SQUAT TO ROTATIONAL JAB
SWITCH SIDE!

REVERSE SPEED BAG
REVERSE SPEED BAG

ALTERNATING JABS
ALTERNATING JABS

SIT UPS
SIT UPS

SIT UP TO ROTATION PUNCHES
SIT UP TO ROTATION PUNCHES

STAPLE:
NINJA SQUAT TO ROTATIONAL JAB
SWITCH SIDE!

SIDE KNEE LIFT TO EXTENSION
SWITCH SIDE!

MOUNTAIN CLIMBERS
MOUNTAIN CLIMBERS

FINISHER!

100 x JAB FINISHER!

20 x JAB, CROSS JAB
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

20 x ALTERNATING JABS!

Strike hard!

Protect yourself!

Remember that element of surprise!

Importance of swift movements!

And most importantly, have so much fun!!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[alexishobbs]

Omg I love how you actually listened to the comments on the Facebook community post about a kickboxing cardio. I love it!! I can’t wait to smash it and finish off week 5 strong. Thank you Caroline💕

[nikapoo]

PLEASE PLEASE PLEASE do more cardio workouts like these!!!! This was so fun, hard working, and I felt so powerful and strong!!! I felt EPIC!! BTW, has anyone noticed as we continue the program, we find ourselves doing reps we could never do before?? WE LOVE YOU CAROLINE GIRVAN!!!❤ 💖 💜 💕 💛

[stronkmoosceles]

i cannot express how AMAZING this woman is, her dedication, hardwork, passion, personality, EVERYTHING about her is so SO inspiring
i love you caroline 😼💪🏻✨✨

[swtnam]

First Sunday HIIT routine whereby I finished with a smile and feeling of accomplishment. Most HIIT routines leave me quite the opposite. Loved this, definitely in my element. Cheers!

[zaidaglibanovic]

I didn’t really feel like doing HIIT today but seeing it being a KICKBOXING HIIT i absolutely had to. Thank you Caroline for keeping this program so engaging and entertaining. Day 25 done ✅

[lindsaymillar]

Absolutely loved this, my new favourite workout of Endgame, will definitely do this again! Thank you Caroline 💕

[katsitsiiohstha]

This looks like it’s going to be one of my go to cardio workouts, love kickboxing 🧡🥊

[luciadesio]

OMG I really loved this workout! It was AMAZING! Pls Caroline do more cardio workout like this 💕

[mamencita]

I think this is the best workout ever. This time you overcame yourself, and made The Workout, Caroline. I had a lot of fun. While I was doing it, I looked at the timer and thought: "nooo, don't finish yet please!". And at the end I felt strong and powerful. Caroline, you are simply the best trainer in the world. This workout is art. Thank you so much for make my Sunday ❤️🙏

[minetteestrada]

This looks like so much fun! Thanks to all those who suggested it and to Caroline for doing it! Caroline you look so graceful and your movements are so smooth 😄

[catherinethomas]

this was actually so mentally empowering!

[tanaoleary]

This was great! My knees needed a break from this past week’s heavy lunges and squats, and this was just right for a “lighter” session. Thanks!

[rafaela]

WOW THIS IS SOMETHING DIFFERENT 🔥🔥🔥🥰 Caroline is always full of surprises!

[loilalance]

Omg, omg, looking at the preview...this is totally the workout of my Taekwando class...super excited to smash this when I woke up. Love this woman's dedication🥰🥰🥰

[alaynabarber]

I feel like I’ve waited my whole life for this workout! This was MUCH FUN!!! I really hope everyone else loved this workout as much as I did so hopefully we can have more kickboxing workouts in the future from Caroline. Thank you so much Caroline for putting so much thought into your program and listening to your audience. We love you Caroline💙💪🏽

[trangrina]

This is a sweaty session 😅 but I really enjoy it. Something different from the usual HIIT style. I love kickboxing and this combat HIIT is a great change. The 30 minutes flew by so fast. Lots of jabs, crosses, and kicks. It's such a great way to release my stress. Already halfway through and we finish week 5 strong. Well done to everybody who have come this far, we only have 5 weeks left. Whoop whoop! 🙌🙌

[BarbaraWothaya]

This has been the best Caroline HIIT I’ve done in a while 😁🙌🏽🙌🏽🙌🏽
Thank you Caroline! ❤️

[PChiG]

Oh my! Kickboxing is my favorite! Please have more of this! I am definitely going to enjoy this!

[editagrigaite]

Felt meh all day.. have seen everyone's buzzing about todays hiit. Thought to try it.. so glad I did 😃 what a vibe..this one will be repeated for sure ❤👊

[Kim-tchz]

Kickboxing cardio! Thank you for listening to us, Ms. Caroline! ☺☺☺ Heaven-sent quality workouts for at-home training 💯