30-Minute Cardio-Boxing Workout

Burn calories and push past your limits with this cardio-boxing workout set to the beat of the music. Deja Riley will lead you through a series of boxing rounds to get your heart rate up, followed by toning moves for an abs and booty burn. Charge up for this workout with Yogi Green Tea Passion Fruit Matcha Tea and get ready to take it to the next level!
POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us, real-time workout show hosted by Anna Renderer, who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.
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I found popsugar about 6-7 months ago and I have lost 15 kg doing their videos almost every day, and of course being on a calorie deficit. I love love love them! I love that I can work out at home, whenever I want for free! Best thing that happened to me in 2018

[@anasofiaelizondogonzalez2964]

Tímea Tarjányi congrats!!!! Keep it going!!

[@sikshyatales.]

From which video you started to do

[@simonelivesey3809]

That's amazing. Well done 😊

[@rachnarani201]

I feel so happy if someone get healthy. Speacilly lossing weight.

[@Eikiala9]

Tímea Tarjányi this is so encouraging! I just started doing my calorie deficit diet and I just found this page. Looking forward to seeing some amazing results

[@znatimay9677]

Cardio-boxing workouts are the best! Keep' em coming ❤️

[@PS_Fit]

@@yulya85 More coming soon!

[@alyachoo1839]

Same here!!!!

[@TheNaturalibra]

Yes they really are the best!

[@JST1031]

💩

[@rrrrrr7041]

Yes. It's actually fun. I don't feel like working out I just feel like doing this for fun

[@chrissysimpson403]

Im 60 this year and keep as active as possible always loved fitness all my life ..this was a fab workout I did most everything and if I couldn't I did the low impact version ..thanks ..

[@shanicengcobo5396]

I love her!!! She was energetic without crossing over the line of being a real-life Animaniac. Keep the cardio-boxing workouts coming!!

[@DejaRiley]

Thanks Shanice! Sending tons of love & light your way :-)

[@kristendixon8764]

Loved this workout! So much fun!! Bring this instructor back for more please! She is awesome! 💜💜

[@DejaRiley]

Thanks so much Kristen! Stay on the lookout 😃

[@sristykujur9573]

Who is seeing this video in 2023😅😂

[@jillyferdinand130]

doing this in 2024😂

[@landilan13]

Deija is my fav PopSugar trainer! She always keeps me motivated and inspired to keep pushing. My apple watch said I burnt about 438cal doing this workout

[@annahavlickova79]

Thanks for the calories burnt! I always read all the comments hoping someone shared how many calories they burnt :D

[@turtle0097]

One of the greatest videos on POP SUGAR FITNESS! The teacher was amazing, the exercises were fun and not very 'intense', yet my heart rate stayed at an average of 146. I didn't feel it at all because I had fun! Great great job, guys! Your workouts are a blessing during this quarantine.

[@ericaclark7440]

I loved the music on this. So much better than the usual stuff. Would love more like it!

[@sanjan7736]

The very best boxing cardio workout!

[@anarivera8528]

The coach commentaries are so fullfilling! Finishing up to her voice feels like such an achievment! I totally love this workout!!!

[@naiadacreations]

HI EVERYONE!!!! I needed to try some new boxing moves! My Monday workout, I will try it tomorrow. THANKS AGAIN POPSUGAR!!!!!!

[@jonrenaedeleeuw4790]

I was sore for days after this workout! Such a fun and effective home workout!!!

[@Lutherrrrrr]

This helps usduring quarantene. I'm from Italy and my childer realy loves this videos. Thanks!

[@VideosQueMeGustanenE]

I love cardio-boxing workouts! I’m gonna try this one tonight!

[@kristenavery8399]

I'm never disappointed when Deja leads the class! You go girl!

[@melissahdez1]

I really enjoyed it. It's not too long or too hard to keep up with for us beginners. This channel has made my quarantine better this week. This is the fourth of your workouts that I've tried and it's been my favorite because it helps so much with releasing tension and getting cardio done.

[@MrModerate_kane]

Started this 6 days ago, I love it, I do this in my back garden on the iPad or on tv in living room but it gets really hot in there which is ok too, my best point, I do it with my teens. It’s in our daily routine now. I am 290lbs but I can do the lower impact version while my teens do the high impact. Love this, doing this one first 2-3 weeks as fitness comes up, WELL DONE.

[@alyachoo1839]

Love this instructor!! Hope to see her more boxing classes!

[@anao.6432]

I love Deja Riley!!! She is the best

[@DejaRiley]

Ana O. I love you back Ana ☺️💕

[@MaleahDiggs15]

I did this cardio-boxing workout a long time ago, so I decided to bring it back and do it again. It's so much fun! I was sweating buckets! Deja's workouts are always my favorite! Thank you Deja and Popsugar 💜

[@stephaniewiland7474]

This workout was probably the best one from Popsugar that I have done so far! I have only done 5 other ones, but this one had me burning the most calories and went by super quick with the non-stop motions!

[@bethallen5977]

How did I just find this? It's an instant favorite!❤

[@stephaniebaldwin5873]

Great workout, burned about 300 calories. Especially loved that little flow workout in the middle instead of it being at the end like most workouts :)

[@mellymeemeiu6553]

I did this workout today and I loved it. Her energy made it even better!

[@ccqcrew1539]

PopSugar workouts are FANTASTIC. I am drenched in sweat after this video. I have never done a boxing workout class before and it is no joke! I loved it! Thank you so much!

[@jacquelinecohen2714]

Love you Dejaaaa!!! My favorite fitness instructor by far ! So positive and strong! 💪💪 Thanks for inspiring me to workout everyday ! Down 10 pounds !

[@stringbing97]

LOVED THIS!!! Such a beautiful energy

[@ryantinloy4965]

One of my favorite routines, thanks Deja.

[@shaniscott8281]

Loved the workout, music and the instructor she's great!

[@mayatanner3587]

YES! These kickboxing workouts are my favorite! Thank you Popsugar!!

[@MissDundada93]

I love this workout and come back to it when I want to do more than yoga but nothing too strenuous like hiit, it def does the job!

[@Mercedes.666]

thank you so much for having a beginers version with the girl on the left!! so many times I cant do a workout video because its too hard, I appreciate it a lot

[@doramuller3846]

Thank you so much for this workout! It went by so fast! I'm having heartache at the moment and when I was punching I was thinking of my exboyfriends face. :D At the end I was like "yeah, I am a strong, independent woman, I don't need people like him in my life!". But I think sometimes the music was a little bit too loud in comparance to your voice. Also it is easier for me to follow, if you don't mirror it and just use your right leg, when you say so. :)

[@MsLotusBlooms]

lol

[@utahgirlinnash]

She was an awesome instructor and I loved the cardio!

[@adejavu1082]

Wow! I just did this workout and wow... I love it! I’m going to keep doing it👍

[@jordanlebow9105]

I love these Popsugar boxing workout videos!!

[@blipbergholt3381]

Loved it! Would like an hour long one as well pleeeeese..

[@shaughnacooper4532]

Just finished this fantastic workout! It's just challenging enough to make you sweat but not overly complicated or difficult. The instructor is great and the workout goes by quite quickly because it feels enjoyable. I'd say this is the perfect workout if you're having a bad day or feeling down!

[@lizbulnes1001]

I love Deja's energy!! I was pumped up the whole time!

[@Sopro92jenn]

LOVE this video! Just found in 2024 and appreciate the mix of boxing, mat work, and a few dance moves! It also goes by fast! New go to

[@alexandrapanico374]

Boxing and kickboxing are my favourite workouts, always glad to find one!

[@ashleydownton6946]

First cardio-boxing workout I've ever done, and I loved the instructor and how she guided you through the movements with a smile, easy instruction and lots of FUN! I hope to see another workout from Deja Riley!

[@DejaRiley]

Thank you Ashley! Much more to come :-)

[@jeannine3js1s]

OMG I loved Deja! What an awesome workout!

[@Manon88]

Loved this work out! Really miss my boxing classes what with gyms being closed, and this was a great alternative

[@rebe6720]

Second time doing it and I added hand weights.... my upper body is soooo sore! If you want to add a little challenge use them the whole time while boxing! Obsessed with this workout, please come back to popsugar ❤️❤️❤️❤️❤️ you’re on of the best out there!

[@katrinahase]

Great workout and love Deja Riley's great attitude and energy. Would love to see more workouts with her!

[@DejaRiley]

Thank you Katrina! Hope to workout with you again soon :-)

[@sofia-yq3ih]

yep! still love this workout. i've probaly done it almost a dussin times. this time at 5 am before school, really helped me to wake up!! i feel so energized now :) but so sweaty - really have to shower.

[@supercat438]

What an amazing coach, I really had a lot of fun!

[@fleaflyingfree]

Love boxing workouts! This started so strong and slowed a little near the end but still got very sweaty!!

[@catherineanodeau4346]

Just finishes it ... it was easy and fun ... Im so sweaty

[@meaganrasmussen7121]

SUCH AN AWESOME WORKOUT. This will be on repeat for me! Please bring Deja back SOON! 💕💗

[@rosamarie1320]

This looks fun, definetly going to try it tomorrow! Would also love to see new videos with Christa Dipaolo and Raneeir Pollard! Thank you so much Popsugar for another year of amazing workouts!

[@redwinepinkhair]

There's another one of Christa's coming up. Saw the shooting BTS on her Insta feed!

[@DejaRiley]

I absolutely LOVE Christa! I enjoy working out with her too.

[@rxseqvartz5679]

Roo Torres ohmygod me too I enjoyed christa

[@PS_Fit]

More workouts from Christa and Raneir coming very soon!

[@anastasialv7163]

I love Raneeir Pollard's video!!!!

[@carolinamorillas4976]

loved this class, loved the instructor!!!

[@andreakeslersmith5944]

DEJA IS AMAZING!!! I have done this workout dozens of times. I love Deja's motivational thoughts, her positive attitude is contagious, she is such an incredible instructor. THANK YOU DEJA & POPSUGAR!

[@fitnessfreak306]

kzbin.info/www/bejne/n4i4qZuves57oLs

[@creationette]

Absolutely love this workout! Deja was calm and encouraging throughout without being crazy over the top, and the pace was energetic and just right for me. I love that dance break in between, had so much fun!! Dripping sweat at the end. Anyone notice the outfits all in shades of blue? 😍

[@lorinichols1847]

Just tried this and liked it very much! A couple of these have seemed so impossibly fast that I've wondered if it was sped up somehow, but this one was normal-fast to me. Fun and energizing, good cues!

[@marilyngriffin8737]

Second time using this workout and I love it!

[@Miguel-sq5cl]

We are on quarantine due the covid-19 virus at home in Spain, so thanks for yours videos that help me to keep fit and enjoy 30 minutes at day forgetting all this nightmare

[@begrco]

This was my favorite workout so far. Thank you Popsugar.

[@SkylarWinderland]

I was so bloated before I did this workout and now look at me, flat tummy is back! A good intense workout always helps my body! And the quote she said at the last minutes of the workout were so true and inspiring that made me love her even more!! THANK YOU POPSUGAR FITNESS! YOU HAVE REALLY CHANGED MY LIFE!!

[@DejaRiley]

Always happy to inspire. Thanks for working out with me :-)

[@jacklynmortimer8741]

Wow! Deja is such a great motivator.. i almost cried with happiness after this workout. Definitely going to do all her workouts posted on pop sugar, thank you again deja! You're an inspiration

[@lydiamughadi1303]

Try subscribing to her channel jacklyn

[@MsLotusBlooms]

This was excellent! Loved the routine and instructor.

[@carolinemacneill3977]

My favorite workout that I have found on youtube, it was fun, changed up the routines and styles, and definitely made me sweat!! The instructor was also amazing!

[@rompcrew]

Decided to this instead of a nap, glad i did this! 30 minutes of fun and sweat🏃‍♀️

[@geraldineramirez6152]

Omg this workout made my mood way more better! I feel so happy! Please keep uploading and doing such good workouts! I workout every single day with popsugar!

[@annaa7069]

More workouts like these! I loved it.

[@susucutie3608]

Thank you soooo much for this!! 😭😭😭😭I’ve been looking over KZbin for a boxing workout I can cope with and that wasn’t over 40mins long!! You are so awesome 👏🏻 !!!!! Keep it up!! 💛💛

[@gaiavalentino7601]

Doing this on my lunch break, can't wait !

[@ramp194]

This workout is amazing! Whenever I need to blow off some steam and get sweaty, POP Sugar is my go to!!

[@fitnessfreak306]

kzbin.info/www/bejne/n4i4qZuves57oLs

[@TheJellymonty]

This was awesome workout! I didn't stop at all and I was in synch the whole time. Sweated like a pig but feel even more energy! Thanks, ladies loved this!

[@mei_lian]

Thank you so much! Love the modifications and appreciate what you said in the end about power.

[@FK_1997]

Doing these in lockdown, absolutely loving them!!✨

[@fitnessfreak306]

kzbin.info/www/bejne/n4i4qZuves57oLs

[@ashleygregory1849]

Deja, I so appreciate your energy and the way you combine your skills. Thank you for sharing your expertise and wisdom with us!

[@fitnessfreak306]

kzbin.info/www/bejne/n4i4qZuves57oLs

[@holyirishcoffee84]

I hate it when the videos put the time up in the corners, but MAN, this workout was so much fun I didn't even pay attention to the time, and it just flew on by! Well done, ladies!!!!

[@koherrin]

Love Deja! One of the best instructors on POP Sugar. Love POP Sugar.

[@readingjewel6467]

This was a very intense and fun workout.

[@beat4rise]

I loved this one! The random dancing in between was such a great idea!!!

[@gingerli09]

Done it the first time today and love it. Amazing , easy to follow workout! Thanks a lot!

[@katesay1559]

That workout is awesome! Also the coach is great, she's warm and dynamic, I really enjoyed this!

[@DejaRiley]

kate say So glad you did Kate! Excited to deliver more awesome workouts to the Popsugar community 💙✨

[@jaelhadas]

Wow Deja is amazing! she is such a great motivator and trainer! this was my favorite class so far!

[@kushagratayalshorts]

+1

[@laurynnicoleking]

Loved this workout and the instructor!!

[@johannabraun906]

It is so much fun doing Popsugar's Cardio-boxing and Dance workouts! time flies by and in never really feels like I have done 30 mins of workout. Thanks & keep up the good work.! :)

[@ZoeVtowers]

I dont normally comment but as a new person to working out that routine was so good. East to follow and really worked up a sweat! Love how positive the train was too!

[@anitalele6718]

Love it! Thank you. And thanks for having the low-impact version. Really appreciate it.

[@fowziamohamedomarjimcaale9914]

love 4 PopSugar family, I was 110 kg and know 85 kg with in months I have started my journey Septem 2018- doing intermittent fasting one meal a day + 500 KCAL burn exercise 4/per week. I couldn't able to do exercise Couse of knee and lower back pain and now no knee pain anymore and lower back pain degreased. LUVE FROM SOMALIA

[@komaljoshi4039]

Wich one you can do plzz tell

[@starlight_aditi8752]

Oh girl I'm so proud of you. I was 75 kg due to which I started having menstrual problems but with consistency and hard work I came down to 67kg I still have to shred few more kilos before I'm perfectly fine but I'm so proud of myself as well...never give up. That's what I've learned😊

[@nicx86x38]

Amazing and 30 mins went by so fast - burned 190 cals 💪🏼 Loving Popsugars videos - only thing keeping me sane during quarantine 🤗

[@farheenjooma]

LOVED this workout!! it was actually fun/not miserable at all and burned a ton of calories. more from Deja!!!

[@Ayamelable]

Wow that was my first ever kickbox experience Deja did an amazing job, just everything I needed for a quick work out. Thank you!

[@anshudua4026]

Tried it for the first time ..I could not coordinate with jab and punching.. But was sweating all through.. Did not get bore at all.. Totally enjoyable. Loved her for being on moderate mode ...

[@sharlenesanidad8704]

Love love loved this workout!!

[@clairebouvier6]

This is my favourite SO far!!

[@rijajajajaja41]

Cardio-boxing workouts are the best!

[@ssammy5026]

Wow I love her energy! Will definitely try this.

[@DejaRiley]

Thank you! Can't wait for you to try it out :-D

[@boldsarahfashion]

"Bring one fist to your heart, one fist to the gut. It's important to always trust those two things, they will never let you down." " And remember, that the power is always in your heart not in your hand." - Best ending to a workout ever!!! Thank you ❤️

[@DejaRiley]

Thanks so much Sarah. Happy that the inspiration resonated with you :-)

[@joseantoniosalinasvega7956]

This workout was really great for a monday morning, i was able to follow you all time, good speed i sweat and get tired but at the end i recovered fast and easy, thanks for sharing

[@DejaRiley]

Great work Jose! So glad you decided to crush this workout :-)

[@Erika-pq7ip]

Wow this workout was soooo good!! Especially for someone like me who gets bored of the same moves over and over again

[@neaaleksandra]

boxing workouts are the best❤️❤️😍

[@annikalaw432]

I lOVE this!!! Thank you so much for providing us all these amazing videos.

[@fitnessfreak306]

kzbin.info/www/bejne/n4i4qZuves57oLs

[@KateKintail]

Just tried this for the first time. Took a chance and wore my 1-lb weighted gloves. Glad I did! Those gave my core more to work with when I punched and made me feel powerful, but was harder to work with when doing the little jump rope circles. Small price to pay. What a great workout!! I evened it up a little on my other side at the end, too, but otherwise I had a fun time! A year (and 55 pounds ago) I never would have called a workout fun, but this was just what I needed today! This is going in my favorites list for sure!

[@mariav.s.3829]

can i lose weight with it?