Selen Dar

Muscle-Building Workout and Diet


[Music] everybody coach Kozak here from hospital for my 30 minute cardio kickboxing workout this is a great workout for people different fitness levels from beginner through an intermediate and advanced because it’s easily adaptable there’s no equipment required for the workout but you may want to use some light hand weights you’ll see being using the hand weights to create out to add a little extra resistance during the workout workout in cancer everything from kickboxing to some calisthenics and some strength moves gonna get your heart rate up we’re gonna burn a bunch of calories if this is your first time doing one of my kickboxing workouts you’re gonna want to watch the introduction that’s gonna follow me talking but if you’re in a veteran or you’ve been doing kickboxing for a while you can go ahead and skip that introduction by clicking right here and that’ll shoot you right to the workout well I’m ready to work hard I’m gonna get a good sweat going I hope you’re ready – let’s do this okay so it’s just got a quick little number system I got to show you before we can get started it ends up being really easy I after the first couple minutes you’ll catch right on I promise and if you’re confused at first don’t worry because I’ll be here the whole time to do with you and you can just follow me but before we start we need to figure out what our stance is ninety percent of you guys out there are gonna have your right foot back left foot in front because you’re right-handed and your right hand is gonna be your power hand now if you’re left-handed you’ll switch it up and everything I’m going to say is going to be reversed but for the sake of this instruction I’m going to do it from a right-handed perspective both our hands start up where our feet are staggered back foots about a foot and a half back hands are up okay so now we’re ready to punch first punch is going to be a 1 a 1 is with your lead hand it’s a jab you’re going to punch forward point with your thumb and aim with these two knuckles so anytime I say one one one one okay next two is another straight punches with your backhand in this case my right my right arm and when I throw it to I’m gonna point with my thumb again aiming with these first two knuckles to and I’m twisted and using my body to to bringing your hands right back to home very important thing is when you get tired you’re gonna want to punch and then put your hands down but I want you to punch and bring your hands right back cuz there’s two parts to every punch there’s the punch and bring it back home so if I say one two one two if I say one two one two if I say one two one two one two one two okay to start me catch catch on make sure you’re doing this with me next we’re gonna add a three and now a three Falls alright in line after the two it’s a left hook now when I throw a left hook or a lead hook I’m gonna pretend like I have a string attached from my wrist my elbow in my knee so of my whole body punches together not just my arm so if I say one two three one two three if I say one two three one two three okay last one we’re gonna do is going to be a four and now a four is a big overhand right we’re – is this a straight quick punch a four is more like a haymaker like give it some power so again all falls in the sequence 1 2 3 now for big power right hand 1 2 3 4 1 2 3 4 over I just say for you go 4 and again you’ll be doing it with you now a couple little extra ones I want to add first one’s an uppercut now anytime I say plus an uppercut you’re going to do the uppercut with your following hand let me explain that to you if I say 1 uppercut you’re gonna go 1 and then your other your right hand it would be you’re following in uppercut I want you to bend your neck your knees and that’s your butt and punch up so don’t do this but you in an uppercut so if I say one uppercut one and then opposite hand if I say one two uppercut one two now in my opposite hands here uppercut we’re going to use that same little technique when we do our knees and our kicks so next to the knees if I say one name one and then with my opposite leg I’m going to get out the side leg I’m gonna need bringing my knee up all you’re gonna do is punch your knee up bring your knee up point your toes down and if you want you can act like you’re grabbing an opponent and bring them into you so if I say one knee one knee if I say one two knee one two now I got to do with my front leg mean just pick that knee straight up if I say once you need one to me okay good we got two left now first one we’re gonna do is going to be a kick with your back leg so it’s me a round kick with your back leg and again if I say one kick one now that means I have to kick with this leg now we’re gonna do one and a round kick you’re going to bring your hips around kick and put your foot back down on the ground now chances are you in your living room doing this try your best don’t don’t worry if it doesn’t look pretty we’re doing this for a great workout one kick one turn your hips and you can even point this toe out and come back so if I say one kick if I say one two three kick one two three opposite again kick okay next one is going to be with your front leg so if your combo ends one two on this side you’re gonna have to kick with your front leg it’s a little different kick it so we’re going to do a push kick bring your knee up push your ball your foot out so if I say one two kick one two kick if I say one two kick one two kick okay so those are our bases like I said some of that one over your head don’t worry I’m gonna be here to do with you just follow along with me I’ll make sure I get you there we’re gonna be adding in a few things as we go along but those you’ll catch on too quick so are you ready to do this all right we’re gonna start with a really quick warmup you’re gonna put your hands over your head feet shoulder-width apart but back we’re doing overhead squats we’re just going to do ten of them that’s two about that first three get good posture for five wait the hips six seven two three more eight nine ten okay great next thing we’re gonna do is a full jump rope I just want you to like count the balls if your peeps whole goal of this is just get you moving get the blood flowing if you are moving work nice and relaxed right now three we’re gonna do six rounds in the thirty minutes each round is going to be four and a half minutes and then you’re going to get a 30-second break in between each round nice and light balls of feet still wound okay hands are up remember one one two one two three and as we’re going you can either stay stationary for beginners one two three or you can move around like you see me do one two three four one two three four and mimic being an actual ring one two three four once you want to once you want to one two three four 1 1 1 1 2 1 2 1 get 1 get 1 2 switch kick 1 2 switch kids 1 2 3 4 1 2 3 4 where’s your 20 high knees 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 hands up 1 2 1 2 1 2 3 4 1 2 1 2 1 2 3 4 1 1 1 1 1 1 1 1 1 1 1 4 1 1 4 now we’re gonna do punch outs 20 punches go 1 2 3 4 5 6 7 8 10 11 12 13 14 15 16 17 18 19 20 hands up 25 just go 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 29 ease 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 17 18 19 20 hands up 1 2 kick 1 2 switch kick 1 2 3 4 1 2 3 4 switch kit 1 2 3 4 switch kick turn those hips over the kit 1 2 3 4 switch kick 1 2 1 2 20 punches go 1 2 3 4 5 6 7 10 11 12 13 14 15 16 17 18 19 20 next we’re gonna do a forward and back Jones a little hop it’s more than that that’s it on the balls of the feet little jumps quick touches get many jumps in as you can we’re doing this for 15 seconds get 5 4 3 2 1 0 20 needs go 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 20 punches gold one two three four five six seven eight twelve thirteen fourteen fifteen sixteen seventeen eighty nine to twenty thirty second break hurts rounds over if you’re fresh I want you to go back over jump rope the next 30 seconds if you need a rest keep moving just walk around breathe and take your recovery only you know exactly where you’re at more time to do this workout you better you’ll get at it and then more during this resting period do they lighten on the balls of your feet the next round is starting in 5 4 3 2 1 let’s go all right next round hands are up 1 2 1 2 1 2 3 4 1 2 3 4 3 2 3 2 3 2 3 you’ll see that as the rounds progressed the combos will get harder the movements and workouts will get harder 1 2 1 2 1 2 1 2 1 2 DUP 3 2 3 2 switch kick three two switch kick good now we’re gonna do front kicks starting on your back leg 15 seconds many pump kicks as you can get push knee up kick now point with the ball of your foot knee up and pump with the ball of that foot good get as many as you can keep grinding keep grinding push push push push push the up and kick the up and kick 2 1 ok now we’re switching left leg them back now move get as many as you can next 15 seconds knee up kick out good yep kicking out bringing it back every time chain runner back come on guys keep pushing let’s go getting into it now come on let’s go I’m gonna be here to push you through the whole thing and answer up 1 2 1 2 1 2 3 4 1 2 3 4 1 2 good 1 2 3 4 1 2 one two three four one two once you want to once you want to 1 1 1 1 1 1 1 1 on the ground now get into a push-up position we’re gonna do a push-up knee race near a push-up knee raised near a pusher knee raise nearest Bushmills knee raise knee raise two more push-ups here a knee raise one more push those near and near its back on your feet dumbbells in your hands if you use them one two three four once you once you 3 2 3 2 2 3 3 2 3 1 2 1 2 1 2 3 4 1 2 3 4 next we’re going to do a punch out both hooks 20 foot punch outs 3 4 5 weight in your hips 8 9 10 11 12 13 14 15 16 17 18 19 20 and 0 1 2 1 2 1 2 3 4 1 2 3 4 switch kick 1 2 3 4 switch kick one to need one to mean once you need one two three need one two three four need one two one two one two one two one one one one one two two two two back to the front kicks let’s go fifteen seconds on that right leg knee up and point out that ball of foot dude good death get that leg let’s go stay as many as you can’t keep pushing guys come on push through this let’s go push push push push push and switch it’s good luck do not want to poop come on hustle let’s go this way push the pace that’s push the pace push the pace get as many as you can come on let’s go you can do it I believe in you guys come on let’s go let’s go hands are up one two three four one two three four one two three four once you want to twenty hooks go one two three four five six seven eight nine 10 11 12 13 14 15 16 17 18 19 20 rest yeah 30 seconds if you feel pressure nice boat jump rope light involves our feet near Rick this is your time to take a minute you have 20 more seconds doing great guys you’re doing great for two rounds down got four to go and we’re going to keep ramping it up every time we had a couple do new things get a little harder is to go through okay almost work time again and five four three two one let’s get it all right next round hands are up ready to move one two one two one two three four one two three four switch kick good once you want to once you want to throw kick once you want to front kick one two three four one two three four next we’re gonna do lunges feet shoulder-width apart stepping out 90 degree angle of each knee keeping your movement get as many as you can these are stationary lunges we’re popping back up on your knees a nice healthy angles 90 degree on both come up before you hit that back knee on the ground don’t let that hit do a great come on keep punching keep pushing let’s go push push you can do it you can do it you can do it come on let’s go and we’re these legs out great come on think about your goal why are you here why are you doing this get the little closer to that goal with every lunch come on let’s go legs are lying to you they got plenty left in got 10 more seconds as long just keep going keep going don’t stop we’re transitioning right into the kickboxing ready hands are up 1 2 3 4 1 2 3 4 switch kick once you want to once you want to 3 2 3 2 uppercut 3 2 1 / cut 3 2 uppercut 3 2 uppercut again 3 2 uppercut 3 2 uppercut uppercut 3 2 uppercut uppercut again 3 2 / cut again great job next we’re doing roundhouse kicks so instead of broke it we’re gonna bring it around doing 15 seconds turn that hip give it this foot turn that hip go to the foot 15 seconds as many as you can get here turn pivot come on let’s go let’s go pivot good bring that hip back every time bring it back every time come on switch 15 second to the left come on let’s go come on that’s kicking let’s go don’t worry about how they look you’re by yourself probably right now don’t worry about it just important did you get it done good job come on 3 2 1 next we do punch outs from low C right here let’s go 15 seconds sit down weights in your boat we’re punching you get those legs burning minor burning right now come on guys doing great stay tall stay tough dig deep keep sitting don’t stand up don’t see it up stay seated okay 1 2 1 2 1 2 3 4 1 2 3 4 1 2 good what you want to once you switch kid once you switch kick once you want to 20 knees go 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 keep pushing three two one zero on the ground push up here a push up near a knee raises why do you can go push up sneer at me raise I’m gonna be here come on let’s go let’s push let’s push mags you can get it come on keep them coming don’t slow down don’t slow down I’m watching you don’t you slow down 20 more seconds come on let’s go back on your feet back on your feet one two one two one two three four ten more seconds to this round one two three four twenty punches slow one two three five six seven eight nine 10 12 13 14 15 16 17 18 19 20 good job round three is over two guys doing great get your fresh keep moving stay light on the balls of your feet if you need a break this is your time to grab a sip of water you’re feeling low on energy right now might be because you’re not eating properly make sure you check out estimates website with three meal plans everything there it’s free gotta make sure you’re eating right or else this would work out to be waste ready next round [Music] okay start around four guys hands are up doing great 1 2 1 2 1 2 3 4 1 2 3 4 1 2 good 3 2 3 2 3 2 2 3 3 2 3 kick 3 2 3 kick again 3 2 3 kick 3 2 3 ok one more 3 2 3 kick as you’re doing great keep it up not 1 2 1 2 20 straight punches go 60 80 9 20 20 means 2 3 4 5 6 7 8 9 keep the pace up 12 13 14 15 16 17 18 19 20 we’re going hitting the ground gonna do a ballistic push-up here’s the easy way here’s the hard way [Music] we’re doing by lovin ready go 1 2 3 4 5 rs5 more go 1 2 3 4 5 on your feet 1 2 1 2 1 2 3 4 1 2 3 4 switch kick 1 2 3 4 switch kick kick 1 2 3 4 switch kick down in front kick again 1 2 3 boom switch kick kick one two one two one two one two three uppercut three uppercut use new legs on that we’ve got three uppercut boom 300 go 1 2 duck one two duck again one two duck one two duck again again again when you weight back when you buck keep your head up again good job once you want to once you Duck Duck once you jumped up once you’ve dug down 1 2 3 4 20 little punches ready go 1 2 3 4 5 except Nick nine ten twelve thirteen fourteen fifteen sixteen seventeen eighteen nineteen twenty twenty bucks in my pocket one two three four five six seven eight nine ten that’s that way keep going 13 14 15 16 17 18 19 20 next we’re doing lateral jumps side – Sally light on the balls – your feet moving with your hips side to side nice light touches these are too much you can do skaters we’re skiers but I want you trying to land at your office tomorrow let’s go breathe keep pushing yourselves no slowing down come on you verse you you hurt you you can do this I wouldn’t give me anything that I didn’t know you can handle come on let’s go you got it you got it push push push nice and light and hands up once you want to 1 2 3 4 1 2 3 4 1 2 3 4 1 2 1 2 3 4 1 2 1 2 again 1 2 3 4 1 2 1 2 we’re gonna be 23 punches fancy you can’t go 1 2 3 4 5 seats you know there’s important bits and take some steps nice mix between again No 10:12 weight since 1789 221 – duck once your duck one tune up once your duck once your duck once you’re done once you’re done Browns old doing great keep breathing keep moving and feel brush nice and light on the balls of your feet I’m just gonna keep on moving if you need a break you can guys are doing great out there I appreciate the guys appreciate all your support Aspen is nothing without you otherwise just sweaty idiot in the gym standing like him come on guys keep pushing your own great good five seconds next rounds get started three two one the kitty all right let’s go round 5 1 2 1 2 1 1 1 1 1 1 1 2 1 1 2 1 1 2 1 1 2 1 2 1 2 1 2 3 4 1 2 3 4 1 2 3 4 switch kick boom good job No 1 2 1 2 20 punches go 1 2 3 6 7 9 10 12 13 14 15 16 17 18 19 20 got a new one we’re gonna do a combo roundhouse blow than high kick low bring it back and kick high kick low bring the back get high again kick low kick high kick low kick high kick low bring it back to County all right left leg now here we go this challenge keep blow your backseat high kick low I’m gonna back you guys three more again kilos kick high again kick low Chicago one more to go kick high Higgins hurry up once you want to one two three four one two three four one two three four just good what did get more done 1 2 3 4 . 1 2 3 4 done 23 punches go 1 2 3 6 7 8 9 10 left 1789 to 2020 knees go 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 got a new one stands Square to the camera through TV we’re gonna squat and we’re gonna pair it back you’re cool squatting slow period faster hands of higher chin just slowly dropping wait there but and I’m twist inside this out so you’re basically you’re slipping it all slip you move in good job guys come on we’re gonna burn the legs and the hands out at the same time fast side to side pass drop and slow come on doing great doing great hands are up what do you want – one two three four one two three four three two three two three two two three two one two three one two three need one two three knees next one gettin low 20 punches right here twenty bucks two three four five six seven eight nine ten left twelve thirteen fourteen fifteen sixteen seventeen eighteen nineteen twenty standing up what do you want to once you once you drop it down gluestick push-ups five of them ready go one two three four five take a second again one two three four five up and on your feet one two one two one two three four one two three four one two one two three four one two one two one two we’re going to close out the round now low hooks they’re here for the next 25 seconds come on sit here with me keep your weight in your book twist in side to side we’ll look come on he pushed you guys keep pushing this is grind time everybody’s hurting thousands of people around the world right now doing the same workout feeling the same burn he push to come on guys come on let’s go let’s go let’s go let’s go and rut all right we only have one more round the guy’s been doing great you’ve pushed yourself this far this is no time to quit this is time to give me everything you got in this last round put it all out there I want you to empty your tank and do that you’ll take everything you got no holding back all right next one starts in four three two one all right you’ll need this last round I’m gonna push it to the end let’s go one two one two once you want to give me everything you got 1 2 3 4 1 2 3 4 1 2 3 4 1 2 fast 4 3 3 4 2 I get it fast once you want to 23 punches go 1 2 3 4 7 8 9 10 11 12 13 14 15 16 17 9 to 20 1 2 3 1 2 3 4 20 knees go 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 on the ground Lucic push-ups five of them ready nope one two three four five take the moment do it again one two three four five hundred feet once you want to one two three four one two three four one two three four switch kick one two three four switch kick one two three four switch kid next we’re gonna do squat and twits I decide different than that last one this one’s a twist fast twist slow the squat squat nice and slow way to put meanwhile burning up your love handles and your obliques good job come on side to side sort of little twist that’s many switches you can get keep going keep going keep going come on history’s twist again twist twist twist that quiz don’t slow down don’t slow down hands up one two three four one two three four once you want to one two one two one two three four three two three two three two uppercut uppercut three two uppercut uppercut last minute let’s go one two three four one two three four once you want to fast once you once you vets once you learn to fast once you learn to fast we’re doing jumping knees next you ready to jump bring the knee up not left jump bring your knee up jump Manso wait your buck jump bring your needle switch feet now you’re right jump now left jump switch it jump if you can’t quite do this just do a squat jump ready again jump boom everything you got let’s go jump switch it go Joe ready jump hands are up let’s punch again once you want to 1 2 3 4 1 2 3 4 1 2 1 2 now 1/2 cup 1/2 cup 3 to 20 hooks go 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 last thing for the day punch out many punches you can get this is it right here 30 seconds and you’re all done come on everything you got let’s go Mini’s you can get it race me come on let’s go you verse you push yourself sing your head come on send your head that little voice this side of your head telling you you need to stop it’s lying to you come on let’s go buh buh buh don’t stop don’t stop don’t stop I can’t stop you can’t stop come on 5 4 3 2 1 great job everybody [Music] great job everybody as you can see I’m completely drenched I hope it gave you as good a workout as I gave myself if you like this workout make sure you subscribe to our YouTube channel and check out our website at VidCon where we have hundreds of free workouts free meal plans and free 30 and 90 day workout programs like us on Facebook for the best workout motivation on the internet and please tell your friends about us so we can keep this great service for you I’m coach Kozak and I’ll see you at your next workout [Music]

100 thoughts on “BEST 30 Minute Cardio Kickboxing Workout – Aerobic Cardiovascular Exercises – HASfit Cardio Training

  1. Hi coach, is there a kickboxing plan? like everyday a new workout? 😀 😀 😀 or just this video 😀 thank you so much

  2. I've just completed this workout, got a shower and it feels great. I just wonder if this workout can get me into shape though. I am 1.84 cm, 86 kg. I want to lose my belly and get the damn sixpacks. Can i achieve that with this workout?

  3. Great great great workout…. Just reallyy Loved it….. Reallyy. Awesome.. Thank u so much Coach Kozak for this.
    Just a ques. – How. Much calories does this workout burns on average??

  4. I lost almost 40 lbs doing this single workout for about 6 months. By far one of my favorites. I'd recommend using a heavy bag to make it even more effective. I did eventually add in a fitnessblender workout that had a focus on strength. They complimented one another a lot. Great Job Coach! This was one of the inspirations of opening my gym.

  5. After 4 years, i finally did this one. It was actually a really good workout. And for those who want to start at 6:25 DON'T! Just use the tutorial as a warm up. Keep moving, doing the moves quickly until he gets to the next part. Even before he starts talking, alternate doing 1,2,1,2 and 1,2,3,4, then high knees and punch outs. It really helped me warm up anyway.

  6. I just did this workout again. I did it while waiting in the Blount County Library, so it just proves anyone can find time to workout if they really want to. I found a secluded spot and was never interupted even though the library was busy af. So NO EXCUSES everyone! Those who don't want it find an excuse and those who do want it find a way. 🙂

  7. Boy never imagined kicking and punching air would be so tiring… awesome work out .. Thanks Coach.. Love and Respect from India..

  8. You saved my life and the lives of hundreds of people around me. 100% sure I'm not alone when saying this. I'm speaking for THOUSANDS of people around the world blessed from your state-of-the-art contribution to mankind. Just do the math and realize that you're a true hero who's name will be forever remembered in humanity history. We will make sure of this, Kozak. "Thanks" is just a stupid-not-enough word to say. Immortality is yours. May you and your family enjoy a life full of wellness and happiness.

  9. 6 years later and this is still the best cardio kickboxing routine on youtube. I love the newer stuff but nothing gets my heart pumping like this classic

  10. Barely made it through the second set. This is a good find. Hopefully I'll be able to get through the entire video soon.

  11. First time I did this work out is already more than 3 years ago. By now I have done my first amateur kickboxing fight but still come back to this workout and doing it with gloves against a heavy bag. Proud to be a patreon of hasfit.

  12. When he said "there are hundreds of people around the globe feeling what you are feeling, you are not alone – Push yourself!"

    Amen brother 💪

  13. Started again after 4 years.
    I lost nearly 10kg back then with your cardios and some extra exercises with free weights.
    Now im back on your exercises again ! I pressed * Favorite * and i saved the video. So glad i found you again and i have a virtual good coach on my side 😉 Keep it up Kozak.

  14. I was like no idea about any of the punches, but for the kick I was like oh roundhouse kick, I know that cause I'm in taekwondo, so there's one thing I know right at least

  15. Im going to start doing these everyday starting today, I did these last week and got really sore but im planning on being consistent this time I will update in a couple of weeks =)

  16. I stopped at 28:12
    Should I do it everyday or like a cardio 4 days a week and shift it with other abs and muscle workouts every other day.

  17. Even though my form on kicks,hooks and uppercut is all messed up, you just game me a nice cardio training. Nice one

  18. This helps cause at my stad we don't have kickbox training and I Realy want to kickbox

    Ps. Please don't judge me because im an girl

  19. Finally got to the point where I wasn't dying while doing this workout (and didn't wanna scream every time he said '1, 2, duck'), until I added dumbbells and it kicked my ass all over again. 😂

  20. i like your kickboxing videos but do you have any that don't involve floor work? I don't get on the floor!!

  21. 1 mount ago i cudnt do half of that workout now i did full run !! Onli problem i have with it is "am drenched he sayd" no your not i dont see blood and tears on your face !

  22. After completing this work out, I hate you and love you at the same time. Gratitude for the great work out!

  23. I just have to say thank you for your motivating words throughout the workout cus if not for that I prob wouldn’t be able to finish it🤣

  24. Hi! Fan of yours for a few years now. These workouts absolutely help me stay in shape throughout my daily routine and the best part is – no crazy equipment and gym gear needed ! Just a good bit of willpower. I have recommended your videos to friends who also wanted to cut some weight and they reaped results in no time! I have also been curious about one thing though, do you script the workout minute by minute or do you improvise on spot with some general direction of what the workout would be? Thanks and best wishes to you!

  25. Dont listen to your legs..they're lying to you! love it. Sweat is fat crying also made me laugh 😂 thank you coach kojak

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