Please READ this box more info. This 20 Minutes Total Body Kickboxing workout will focus on your cardio, strength endurance and core.
To increase the intensity, grab a pair of really light dumbbells, 1kg / 1.5kg each or any weighted home items. For beginners, you can do the workout without any dumbbells. I promise you it’ll be fun and you’ll be sweaty! So get ready to throw me some punches and kicks!
9 Exercises – 50 secs exercise, 10 secs rest interval (2 Rounds)
1) Squat & Punch
2) Bob & Weave Circle
3) Jab, Punch, Duck & Switch
4) Cross Punch Roll-Up
5) Punches & Hooks
6) Back Kick Plank
7) Front Knee Strike
8) Uppercut & Elbow Strike
9) Side Crunch Plank
**Repeat twice
**I burned 165Cals in 20 minutes. This is based on my height at 159cm and weight at 48.5kgs. The heavier you are, the more calories you will burn and vice versa.
At the end of the workout, if you are sweating like me, don’t forget to LIKE & SHARE this video with your friends. All the best! x
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23 comments
Woo! That was so hard! I did 2 or 3 pounds for my weight, and WOOOOWEEEE! That was so much fun, and I'm sweating! Only one more video! (10 mins!)
I'm 54 yrs old, first timer with you. I had to modify difficult planks but I was sweating. thanks for just enough to make me sweat but still able to breath and not faint. I'LL BE BACK TOMORROW.
Do we have to lift weights after this?
I am raining sweat right now! I always wanted to try out Kickboxing and Holla that was great! I feel like my upper body needed some serious strength session and i was not dissapointed! I will include this workout to my weekly routine for upper body strength! can't wait for killer arms this year!
is this cardio ?
and i have only 3 kg dumbells (together 6), can I also use this ?
i love your method of doing kickboxing+dumbells. these reallyy reallyy reallyyyy awesome and i can feel my muscle absolurely awake and working awesomely, and guys, kickboxing have been my fav ever since im doing these 2-3weeks ago😍😍😍😘😘😘 thankyousssss
to me this workout works! Thank you Joanna^^
im covered with sweat!!!!!! wooohoo thanks Joana! i added this new routine for my exercise days especially for my arms and this reall works! I love kickboxing 💪
I love your dumbell set!
Where did you get that?
😍😍😍
Do all the Chinese know how to fight?
thank you so much! I love your workouts and you are such a motivating trainer! Here's hoping for many more videos in the future!
Can i rrplace it woth cardio
I'm SHINY too 🙂 Did this after the first kickboxing workout by Joanna Soh (my dad joined me, so much fun!). I always come back to kickboxing during the winter when all the snow makes it difficult to run, and this workout is always more fun, more effective and more enjoyable than running – so maybe I should find a way to do it outside during the summer! Thanks Joanna!
If I do this 20 min workout 3-4 times a week, will I get the results? I mean, I can't do exercise more than 20 minutes in my schedule. Will it help though?
fabulous workout.
I love the way you encourage during the workouts! I'm going to try this tonight after work 🙂
I did this work out again. I love it so much bc it’s short, easy to follow and intense
I did! Thanks!,
This my second time working out "with" you! I love your encouragement and motivation! Thanks!
All of your workouts look so fun (by that, I mean challenging and not boring), but damn, you must have knees of the Gods because I cannot do all of types of the squats and lunges that you do. One of my knees has loose tendons and the doctor said there's really nothing I can do except for physio exercises (which still doesn't prevent it from popping), so I had to really dig into your awesome video collection to save the workouts that focus more on standing and the mid-to-upper body. If you made more "walk at home" type videos for 30 year olds (with the knees of a 60 year old), I would absolutely be able to follow those. <3 🙂
Killer🔥
Am I the only one who does this at 2021?
who did this in 2014 and still doing it in 2021? :')