30 Minute Cardio Kickboxing Dance Inspired Workout | No Jumping | No Equipment | Move to the Beat

All you need is yourself for this 30 Minute Cardio Kickboxing Dance Inspired Workout. We move to approx 130 BPM throughout the entire workout. I am dubbing music over top of what I am listening to, so my beat may be a little off at times. After a quick 3 minute warm-up, the format will go: 40 seconds on, 10 seconds off. During the recovery you can chill and full recovery or tap side to side to keep the heart rate elevated. We will be in an upright/standing position for the entire duration. Every exercise is non repeat today. However, if we perform an exercise on one side of the body, we will be matching it on the other side as well! The intensity of each cardio exercise will be dependent on your intensity of the movement; find an intensity that feels challenging for you to make it your own and to get what you need out of this workout today! This one isn't meant to kill you. It's meant to be fun while elevating your heart rate. There is no jumping in today's workout which will make recovery more optimal for most of us : ) This one is short and sweet so meet me on your (optional) mat and let’s get to work! 🤜❤️🤛
Let me know how it goes in the comments below!
Skip to 2:30 to begin workout
Workout time: Approx 30:00
Workout time with stretch: 33:00
Advanced 30 Day Program: • Advanced At-Home Stren...
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Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com...
Warm up - 30 sec each
Side Reach
Overhead reach
Arm Swings
Side Step Arm Pull
Side Step with Hip Opener
Side lunge with rotation
The Workout - 40 seconds on/10 seconds off
Tap Jack to Punch L then R
Side Step to Alt Knee-In
Alt Low to Side Punch
Tap Side Kick Combo L then R
Pulse Squat to Knee-In
Squat to Front Kick
Duck to Punch Combo
Knee-In Side Repeaters L then R
Side Shuffle with Punch
Side Crunch/Kick Combo L then R
Side Shuffle with Knee-In
Squat to Kick L then R
Pulse Squat to Back Kick
Squat to Front Kick
Sumo Squat to Alt High Punch
Side Shuffle to Front Kick
Around the World Kick L then R
Knee-in Rotation Combo
Curtsey Lunge to Kick L then R
Squat to Reach
Fast Feet
Additional Add-Ons to Compliment this Workout:
Stretch
13 Minute Mid/Upper Back Stretch: • 13 Minute Mid/Upper Ba...
20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back R...
15 Minute Hip Stretch: • 15 Minute Stretch for ...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
15 Minute Upper Body Stretch: • 15 Minute Upper Body M...
Abs:
20 Minute Complete Core: • 20 Minute Full Core Wo...
10 Minute Abs: • 10 Minute Ab Workout |...
10 Minute Lower Abs: • 10 Minute Lower Ab Wor...
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MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstriped

[@tammydymesich2831]

Loved this format. The step between and preview before the exercise was perfect.

[@laurad.7065]

This was so fun and the time flew by--thank you! I added 3lb weights for an extra burn :)

[@jeanetteantoinette8493]

I love this workout

[@iuliiaborysenko8546]

Such a fun and energetic workout! I really enjoyed it!

[@TheEvermindful]

Larie, this made me feel so strong, and it really was fun! Got those endorphins going 💪😊

[@joanns2681]

Glad I tried this!

[@KonstantinosPlatis]

Excellent 😅😅💪🦵🧨🧨🧨🔥. Thanks Larie 👏👏🙏

[@dedewilson1952]

LOVED THIS! Got my arse and my heart going...and my brain! Thank you

[@unavenezolanamasmejia4331]

many thanks for this amazing workout…. I loved it 🎉😊

[@chelseahorton2585]

Really enjoyed this one!

[@loothtooth1551]

Woke up too late to hit the gym, cardio it is! Thank you, Larie! You're saving my mental health rn. 😅

[@wonkguy]

Awesome!

[@vanssa]

Loved the creative new warm up and the next move preview! Heads up: the notes say the exercising starts at 2:30 but it's actually at 1:30. (I don't usually use that the first time i do a video but I was trying to squeeze this exercise in today.)

[@kararegner4443]

Such a good one, Larie! 🎉 Unexpectedly sweaty sesh!

[@rshier8422]

Thanks so much Larie. This was exactly what i needed after finishing work today. So watching the snow fall outside whilst dancing and getting the sweat on inside. 🙏💞💞

[@TheSilviaccia]

Fantastico!

[@FitbyLarie]

🤜❤️🤛

[@cindypgambino]

Fun

[@ІринаЯременко-ц1з]

❤❤❤

[@KeaneLuvr]

You're always a blast to workout with! This was great! Nice and sweaty! Thank you!❤

[@lisaweick4350]

Recently have had a few surgeries. I have one more so i a low key right now but trying to get workouts in! thank you

[@ginaali8144]

Is this also suitable for pregnancy? I am 31 weeks pregnant

[@FitbyLarie]

Possibly. Modify the twisting from the core. Instead, rotate from the hips on those movements. You may need to limit the range of motion on knee-ins and any kick. (Just don’t bring your knee or leg up as high). Focus on keeping your rib cage stacked over pelvis and getting good diaphragmatic breaths so no bearing down on the pelvic floor occurs. Rest and pause if and when needed! ❤️

[@ginaali8144]

@@FitbyLarie thank you very much! Do you have a video with similar moves that is already adjusted to pregnancy? Kind regards from Germany

[@FitbyLarie]

@@ginaali8144 yes, check out this playlist for all the prenatal workouts ❤️ kzbin.info/aero/PLkdaCg6IG0aVHvLiTo_7hk5z1eUQ4-TgL&si=Qh01Q2KzP9gKmsSV