Uploaded March 2026 | Updated September 2026, 3 weeks ago
Get ready to punch, kick, and sweat your way to a stronger you! This cardio kickboxing workout is all about having fun while getting an incredible workout - no complicated choreography, trainer’s promise!
I've designed this routine to be high-energy and easy to follow, making it perfect for all fitness levels. Whether it's your first time trying kickboxing or you're a seasoned pro, you'll be able to keep up and get your heart pumping.
We'll focus on simple, powerful combinations that will help you blast calories and leave you feeling an amazing sense of empowerment.
💥 The Finisher:
But wait, there's more! Stick around for the grand finale: a high-intensity skipping tabata. This special finisher isn't just for cardio - it's specifically designed with plyometric-style jumps to help improve bone density and build powerful, explosive muscles.
So, get ready to unleash your inner fighter and have a great time doing it! Let’s get moving.
👇 Let us know in the comments how you liked the Tabata finisher!
This workout is suitable for all levels and osteoporosis-friendly.
Tools: skipping rope (optional)
2 x 30sec
Knee up & kick
Knee up & kick
3 side shuffles & jabs
Jack & jab
2 knees kick & tap
Front & back kick
2 knees, kick & tap
Front & back kick
4 x 20sec
Double foot skip
Alt single leg skip
-------------------------------------
TIMESTAMPS
0:00 - Introduction
1:00 - Active Warmup & Knee Tracking Squat Prep
4:30 - Circuit Round 1: Simple Knee-to-Kick Combos
5:44 - Side Shuffles & Jab Combinations
6:43 - Low vs. High Impact Jack & Jab Options
8:44 - Circuit Round 2: Mirroring the Movements
12:19 - Quick Water Break & Tabata Explanation
12:51 - Bone-Building Tabata Round 1 (No Rope Variation)
13:46 - Tabata Round 2 (Jump Rope Basics & Modification)
16:56 - Post-Workout Heart Rate Check & Jump Rope Fitting Tips
18:10 - Lower Body Cool Down & Essential Calf Stretch
20:14 - Final Stretch & Wrap Up
-------------------------------------
💥 GIVE ME 14 DAYS, I'LL SHOW YOU WHAT STRONG LOOKS LIKE. FREE TRIAL, INSTANT ACCESS:
→ overfiftyfitness.co
🌟 WANT A COMPLETE FITNESS PROGRAM? 25 DAYS, 25 MINUTES A DAY, TOTALLY FREE. INSTANT ACCESS HERE:
→ overfiftyfitness.club/getfit
🛒 MY AMAZON STORE
→ amazon.com/shop/fitnesswithpj
👊🏽 WHAT I USE, MY WORKOUT TOOLS
→ fitnesswithpj.com/shop
💝 RENT MY POPULAR: 30-DAY HOME FITNESS PROGRAM FOR OSTEOPOROSIS & OSTEOPENIA
→ overfiftyfitness.club/osteo
--------------
🥇 MOST POPULAR WORKOUTS:
"Strong & Powerful at 40, 50, 60+: Full Body Workout That Works"
youtube.com/watch?v=VieAEHCv5x8&t=18s
"Standing Fat Burn: 25-Min One Dumbbell Transformation"
youtube.com/watch?v=VBH2gR5kYCo&t=938s
"Full-Body Dumbbell Sculpt for Bone Density"
youtube.com/watch?v=sHEiQd3OY8U&t=1s
"Dropsets After 40:The Secret to Unstoppable Strength"
youtube.com/watch?v=UD_0-KIo2M0
"5-Min Daily Bone Building Drill for Any Women Post-Menopause"
youtube.com/watch?v=eO0kA3Yx9bw
"15-Min All Levels Cardio Blast | 30/30 HIIT Workout"
youtube.com/watch?v=jNa9L4OFjyw&t=3s
"Transform Your Body with One Kettlebell (or dumbbell)"
youtube.com/watch?v=dUW_hjQmBvA
--------------
🆓 FREE TRAINING. Have you been thinking of starting a fitness program, but you're not quite sure how to start, or what to do? Let me be your guide! I'll send you the right workouts, daily.
Sign up for your FREE 25-Day Fitness Plan:
→ overfiftyfitness.club/getfit
--------------
👋🏽 SAY HI ON SOCIAL:
→ Facebook: facebook.com/fitnesswithpj
→ Instagram: instagram.com/fitnesswithpj
🖥VISIT MY WEBSITE:
→ http://www.fitnesswithpj.com
🙌🏽 TRANSFORM YOUR HEALTH:
→ overfiftyfitness.co
--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in NO WAY obligated to use these links. Thank you for your support!
youtube.com/fitnesswithpj
youtu.be/YzFiVyQDT5c
#CardioKickboxing #WomenOver40 #BoneDensityWorkout #FitnessOver50 #JumpRopeTabata #OsteoporosisExercises #LowImpactCardio #BalanceAndStrength #FitnessWithPJ
Get ready to punch, kick, and sweat your way to a stronger you! This cardio kickboxing workout is all about having fun while getting an incredible workout - no complicated choreography, trainer’s promise!
I've designed this routine to be high-energy and easy to follow, making it perfect for all fitness levels. Whether it's your first time trying kickboxing or you're a seasoned pro, you'll be able to keep up and get your heart pumping.
We'll focus on simple, powerful combinations that will help you blast calories and leave you feeling an amazing sense of empowerment.
💥 The Finisher:
But wait, there's more! Stick around for the grand finale: a high-intensity skipping tabata. This special finisher isn't just for cardio - it's specifically designed with plyometric-style jumps to help improve bone density and build powerful, explosive muscles.
So, get ready to unleash your inner fighter and have a great time doing it! Let’s get moving.
👇 Let us know in the comments how you liked the Tabata finisher!
This workout is suitable for all levels and osteoporosis-friendly.
Tools: skipping rope (optional)
2 x 30sec
Knee up & kick
Knee up & kick
3 side shuffles & jabs
Jack & jab
2 knees kick & tap
Front & back kick
2 knees, kick & tap
Front & back kick
4 x 20sec
Double foot skip
Alt single leg skip
-------------------------------------
TIMESTAMPS
0:00 - Introduction
1:00 - Active Warmup & Knee Tracking Squat Prep
4:30 - Circuit Round 1: Simple Knee-to-Kick Combos
5:44 - Side Shuffles & Jab Combinations
6:43 - Low vs. High Impact Jack & Jab Options
8:44 - Circuit Round 2: Mirroring the Movements
12:19 - Quick Water Break & Tabata Explanation
12:51 - Bone-Building Tabata Round 1 (No Rope Variation)
13:46 - Tabata Round 2 (Jump Rope Basics & Modification)
16:56 - Post-Workout Heart Rate Check & Jump Rope Fitting Tips
18:10 - Lower Body Cool Down & Essential Calf Stretch
20:14 - Final Stretch & Wrap Up
-------------------------------------
💥 GIVE ME 14 DAYS, I'LL SHOW YOU WHAT STRONG LOOKS LIKE. FREE TRIAL, INSTANT ACCESS:
→ overfiftyfitness.co
🌟 WANT A COMPLETE FITNESS PROGRAM? 25 DAYS, 25 MINUTES A DAY, TOTALLY FREE. INSTANT ACCESS HERE:
→ overfiftyfitness.club/getfit
🛒 MY AMAZON STORE
→ amazon.com/shop/fitnesswithpj
👊🏽 WHAT I USE, MY WORKOUT TOOLS
→ fitnesswithpj.com/shop
💝 RENT MY POPULAR: 30-DAY HOME FITNESS PROGRAM FOR OSTEOPOROSIS & OSTEOPENIA
→ overfiftyfitness.club/osteo
--------------
🥇 MOST POPULAR WORKOUTS:
"Strong & Powerful at 40, 50, 60+: Full Body Workout That Works"
youtube.com/watch?v=VieAEHCv5x8&t=18s
"Standing Fat Burn: 25-Min One Dumbbell Transformation"
youtube.com/watch?v=VBH2gR5kYCo&t=938s
"Full-Body Dumbbell Sculpt for Bone Density"
youtube.com/watch?v=sHEiQd3OY8U&t=1s
"Dropsets After 40:The Secret to Unstoppable Strength"
youtube.com/watch?v=UD_0-KIo2M0
"5-Min Daily Bone Building Drill for Any Women Post-Menopause"
youtube.com/watch?v=eO0kA3Yx9bw
"15-Min All Levels Cardio Blast | 30/30 HIIT Workout"
youtube.com/watch?v=jNa9L4OFjyw&t=3s
"Transform Your Body with One Kettlebell (or dumbbell)"
youtube.com/watch?v=dUW_hjQmBvA
--------------
🆓 FREE TRAINING. Have you been thinking of starting a fitness program, but you're not quite sure how to start, or what to do? Let me be your guide! I'll send you the right workouts, daily.
Sign up for your FREE 25-Day Fitness Plan:
→ overfiftyfitness.club/getfit
--------------
👋🏽 SAY HI ON SOCIAL:
→ Facebook: facebook.com/fitnesswithpj
→ Instagram: instagram.com/fitnesswithpj
🖥VISIT MY WEBSITE:
→ http://www.fitnesswithpj.com
🙌🏽 TRANSFORM YOUR HEALTH:
→ overfiftyfitness.co
--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in NO WAY obligated to use these links. Thank you for your support!
youtube.com/fitnesswithpj
youtu.be/YzFiVyQDT5c
#CardioKickboxing #WomenOver40 #BoneDensityWorkout #FitnessOver50 #JumpRopeTabata #OsteoporosisExercises #LowImpactCardio #BalanceAndStrength #FitnessWithPJ
