Cardio Kickboxing Workout to Burn Fat at Home - 25 Minute Kickboxing Cardio Interval Workout

Workout Details

Blow off stress while burning off calories with this cardio kickboxing workout. Take out any frustration you might have on this kickboxing routine, and you'll feel relieved and accomplished by the time you're done.
I'm relatively new to kickboxing, and trying to learn my basics; keeping my hands up in a defensive position (even though I don't have an opponent), keeping a slight bend in my knees, and not holding my breath. I also tend to flex my wrists when I throw a punch, which would probably break my wrist in the unlikely event that I actually had to connect with something solid. To be clear, and before anyone considers ripping apart techniques pertaining to actual fighting, this is obviously not actual defense training, but instead purely for a little cardio, calorie burn, and fun.

Cardio Kickboxing Workout structure
Quick Cardio Warm Up
50 Seconds of a kickboxing interval
10 Seconds active rest
Groups of 2-3
Quick Cool Down & Stretch

Kickboxing Exercises
Jab + Cross + Kick
Repeat on opposite side
Upper Cut (R), Upper Cut (R), Hook (F), Hook (R), Knee (R)
Repeat on opposite side
Knee (r) + Knee (r) + 3 Uppercuts
Repeat on opposite side
Jab + Jab + Elbow + Elbow
Repeat on opposite side
2 Hooks + 2 Uppercuts + Stance Switch
Repeat  for second interval
Quick Burnout Cardio Round:
- High Knee Holds
- Lateral Lunge Pops
- 2 Jumping Jacks + 3 Uppercuts

This is the perfect routine to squeeze into a busy schedule. In a very short amount of time, you get in a cardio warm up, an incredibly effective bout of bodyweight cardio, and a cool down and stretch. Quick, no equipment, doesn't require a lot of space...it's the kind of workout that leaves you with absolutely no excuses not to try it.
If you're having trouble finding the motivation to workout, try to think ahead to how much better you're going to feel once your workout is over. If you're struggling with motivation, you're spending the energy worrying about it anyways - why not just stop worrying and get it over with? You'll not only feel less stressed, you're also going to give yourself a sense of accomplishment. As an added bonus, you will have burnt off a good number of calories, as well.
Another bonus is that because this is a workout that's easy to do at home in your own living room, you don't even have to get dressed to go to the gym. Workout in your pajamas, your favorite ratty old sweats, or your underwear. No one is going to see you, so who cares? That workout time is yours and yours alone, especially when you're working out in your own house! Realize that this is your "you time", and enjoy it.

BodyRock HiitMax | Workout 1 - Full Body Skipping

In this post you have some prep for you to complete & it has also
included diet advice, a shopping list to help stay on track, equipment
alternatives if you need them & some daily motivation to get you
pumped.

The short guide to training at home

It all comes down to how you see it, the space – actual and in your mind and how prepared you are, mostly mentally. Exercise is not rocket science, if you put in the time – you will get results, most people have problems sticking to it after several goes.

Space.
People buy gym memberships not for the professional equipment, although there is that, too, but mostly for the commitment factor. And not just because you paid money for it but also because once you are there – you will inevitably work out. In order to be set for exercise you need to be away from everything else and concentrate on training only. Your house is a place for living, on the other hand, and you simply don’t have a routine (not yet) to train, there is no special area for that in most people’s houses so the number one priority for you if you want to exercise in your home environment is to make that space, space reserved for training specifically.
a) Make it somewhere in the area where you can leave all of your equipment if you have any – like Swiss ball or dumbbells, of just something that reminds you of exercise – exercise mat, perhaps. The area needs to be dedicated to exercise and it has to be accessible.
b) Pick the area where you walk past but you don’t do other stuff at, like playing video games on the carpet or watch TV, it’ll compete with your training activities if you associate leisure time with exercise you may not enjoy so much.
So, once you have that space you will be able to go there whenever you want to or planned to work out.  You will not need to think of where you are going to set up – you’ll just go straight there.
The people who invest heavily on a home gym and then never use it make one simple mistake: they don’t make it accessible. They close the door, they set it up somewhere out of the way – somewhere where they are not reminded of it. They cover their equipment, like a treadmill or a bike, with clothes and magazines and end up neglecting the whole thing because it’s not easy to jump up and go, it’s not “staring them in the face” – it’s in the corner/basement/behind closed doors. So make sure your home gym area is where you can see it, where you walk all the time – that it’s central in your house if you want to make exercise a priority in your life. Otherwise it’ll be an out of sight out of mind kind of thing.

Simplify.
It’s hard to get yourself to exercise when you are underprepared, when you need to go through an hour’s worth of setting up before you get to train. If you need to look for your clothes, a bottle of water, music and whatever equipment you might have – you are unlikely to get started. Make it easier on yourself and have everything on hand: your training clothes, mp3 player and water all set and ready to go when you are. Some people, like myself, wear training clothes at home – it’s comfortable and you are ready to work out at any moment of the day.

Plan.
You can’t make time for exercise and then wonder what you are going to do – you are unlikely to start, to be honest, if you are not entirely sure what it is you’ll be doing exactly. So, having a clear idea of what your plan of action is – is crucial. Make it simple so you know when it’ll be over, how much time you need and if you can afford to spend that time training. Make it reasonable so you don’t dread it and keep postponing it to a later date – make sure that whatever program you are following is the one you are physically able to stick to. Make it easy to follow – have a visual guide or a list you can cross things off, something that’ll let you go through the motions and get the sense of progression. If you’re following a DVD make sure you don’t have to dig for it for half an hour – have it at hand.

Invest, mentally.
In the beginning of your journey spend as little money as possible, instead, try to spend time on getting motivated and inspired by other people. A lot of people get side-tracked by what equipment and gear they need, they keep on spending money, before they can even begin to exercise. It becomes yet another distraction, an obstacle between you and exercise. You think you need something to begin with but you don’t, you just need to want to start. If you think some particular equipment is “the stuff”, before you throw your money away, borrow it from a friend first or make do with a DIY substitute first, at the very least the cheapest possible version of that thing. Most of the time, what you think is going to be the solution will only join all the other junk in your garage and you may even find that it was absolutely useless after a few tries. So, before you throw away your money, try it out elsewhere, at the store or by using a guest gym visit and test that equipment there first.
Fitness is all in your head – if you are all set it’ll be a lot easier to train at any point of the day, here and there even if it’s just 15-20 minutes – it will all count. And once you get into a routine and make it part of your lifestyle it’ll get easier and easier to find the time and the motivation to exercise.

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Woman Fitness - Fit For Life

by Patricia Sowell

It's a well-known reality that women put the needs of their family in front of their own personal needs. Using our way too hectic lives it's tough to be a fitness woman but you should make it a priority and spend some time for yourself.
While we get older our metabolism decelerates and which means those unwanted pounds can show up much quicker but worse yet they have a tendency to stick close to. Being overweight isn't healthy so it's important that you become that fitness woman who makes certain your daily routine includes consuming a healthy diet, receiving sufficient exercise, and ensuring you get a good nights sleeping.
More and more fitness centers are recognizing that supplying onsite childcare is a smart business and it's great for you. No worrying about locating childcare or you'll really feel a lot less responsible when you know your young ones are having enjoyable while you acquire that time out.
As a fitness woman you need to consider training with your children. There's no better role model than yourself and also the younger you begin with the greater. With quite young children it is possible to push them in their baby stroller while you walk or move. The fresh air's great for them as well!
Chasing your children around the outdoor area with a bet on tag or even a game of football with the more mature kids, or simply plane trying to keep on top of the toddler is a superb way for the fitness women to have a little exercise with no costs attached. Let the creativity flow - the quantity of activity is dependent on age of the kids. The fresh air is good for all of us and what a relaxed way to burn up a few energy.
Fitness women realize how to prioritize their time to enable them to get that bit of time for themselves to get their exercising in. It may mean washing laundry waits every day or the dishes don't get washed immediately but these girls recognize that if they do not take care of themselves they will become manage down or maybe even sick. You deserve that little bit of time for yourself. Just 30 minutes will leave you rejuvenated. You'll do a lot to your mind and body, and heart and soul. When your family members sees just how much it helps you they will be willing to help out with those duties.
A fitness woman must stay motivated over time and continue to keep her workout time on top of her priority listing. In fact to hold to your commitment mark your exercise time right in every day timer so no matter who wants to schedule one thing during your time that prevent of time has disappeared - period - address it like you would any other appointment.
Almost all of us have a couple of friends that would love to become a fitness woman too so consider wondering them to sign up for you on a walk or manage. It's a great way to keep you motivated too. Collectively you type an excellent assistance team. It is possible to share your trials and tribulations.

http://fitnessinspiredformula.com/

Passion - Inspiration ..

Weight Loss: How to Stay Motivated

Weight Loss and Motivation

Motivation is a factor often overlooked when it comes to weight loss endeavors because you feel strong and determined when first embarking on a weight loss plan. You’re positive you’ll never lose sight of your goals. But, what happens when you lose your focus and motivation takes a serious dive? Can you ever regain your fierce determination and get back on track?
YES YOU CAN!

Do you need weight loss motivation?
ARE YOU READY?
Are you ready to stop fighting against your own success? Are you ready to break free of your limitations? Think for a moment about your desire to lose fat and get it. Know that if you would attempt it, you would without a doubt, achieve your goal. Think carefully about it. Now, reach out and touch that highest vision.
The day you begin your weight loss plan you have just started to make your goal a reality. You’ve set your mind on the best you can imagine for yourself, and you’re on your way. You’ll most certainly get there. There will be effort involved in reaching it. But that’s okay, because you can do it. In fact, you’ll enjoy making that effort because you’ll know where it’s leading.

Have you ever seen someone who seems to be able to attract success easily and naturally? You’ve just become that person. The goal you desire will come to you, easily and naturally, because you’ve focused yourself on achieving it.

The efforts involved may be things you once considered difficult or uncomfortable, yet now they won’t bother you because you’ll know precisely where they’re taking you. You’re on your way. Keep going, and delight in the wonderful rewards you’ve already started to create for yourself, including feeling better and living longer!
For many people, change is more threatening than challenging. They see it as the destroyer of what is familiar and comfortable rather than the creator of what is new and exciting.



Anyone can achieve weight loss. The trick is to LOSE FAT and keep it off!
People who stay slim have usually experienced an attitude shift. It’s as if a switch flips in their head. They come to a point in life, for one reason or another, where it becomes clear that the benefits of keeping the fat off exceed the costs. “Nothing tastes as good as being thin feels.”

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How to Stay Motivated When You Don't See Results

The discouragement of failing to witness noticeable results from countless hours of rigorous workout activity might cause you to rethink whether the daily exercise grind is actually worth it. The feel-good concept of working out to improve your overall health and well-being may be satisfactory on the surface, but copious amounts of pain without any gain can cripple your motivation. It's important to remember why you decided to alter your lifestyle to begin with, though, even if you don't see quick results.

Keep Calm
There's no doubt that it takes several weeks for your results to pop in the mirror. Some people are able to gain noticeable results faster than others, but that shouldn't deter you from exercising at least three or four times per week. It's important to keep your ultimate goal in mind and remember that you're not going to suddenly become sculpted overnight, or over the course of a month, for that matter.

Challenge Yourself
It's not a simple feat to overcome discouragement, but it is possible to internalize those harsh feelings and transform a negative, can't-do attitude. If you're feeling unsatisfied with the hard work you've committed to, challenge yourself by increasing the intensity of each workout. You can accomplish this by decreasing rest time in between sets, which has been scientifically tested to improve your endurance and increase your body's natural ability to burn fat. For high-intensity workout purposes, rest for just 30 to 45 seconds in between sets.

Visualize Success

Even though it might seem cliché and somewhat silly, visualizing your goals can help keep you motivated. Regardless of whether your goal is to burn off enough flab to flaunt washboard abs at the beach, or slim down to squeeze into your high school prom dress, visualizing your moment can help you achieve what might currently seem impossible. Do what you can to fend off brief moments of discouragement by remembering why you became an avid workout enthusiast to begin with.

Ignore Negativity
The process of visualization should help you conquer negative thoughts that creep into your mind, but it's also important to tune-out family members and friends who have a tendency to induce negativity or invoke poor decisions. Even though it might be tempting to skip the gym for an extended happy hour with your friends after a rough day at the office, you need to remain resilient and think of the potential consequences. A couple of drinks have the potential to increase your food cravings, which can lead to poor dietary decisions and stall your progress.

Don't Give Up!
As simple as it might seem, giving up on your goal won't fuel your passion or diminish your discouragement. If maintaining a trimmed down figure was easy to do, obesity wouldn't be at the root of many health concerns in the United States. You have the opportunity to not only change your lifestyle by exercising regularly, but also achieve high-quality health. Anything that is difficult to accomplish is worth doing, no matter how discouraging it might be. Even if you don't see results today, remember that each workout pushes you one day closer to reaching your moment of visualization.

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How To Get and Stay Motivated To Exercise & Eat Healthy

How is it that in the past 3 years I’ve never taken more than 5 days off (due to injury) from being active?
3 years ago I remember waking up in South Korea at 2 pm with the worst hangover, an empty box of fried chicken to the right of my head, and almost nothing left in the Nutella jar to my left. This was a typical Sunday.
I felt disgusting, weak, and was sick and tired of being sick and tired. Then I realized that I had a choice. Did I want to continue feeling and acting like this? Only I had all the power to control the way I felt and looked. Ah ha! It dawned on me. The act of exercising and eating healthy was actually self respect, self love. I was clearly choosing to not respect and love myself!

After this realization did exercising become easy? F*uck no. The hardest part about it was my mind. I had to make a commitment to myself that I’d stop listening to the voice inside my head that always had so many excuses why to not workout or choose healthier options. I made a commitment to say YES when my mind said no.

I knew that it wouldn’t be easy, but I had to commit to myself FOR myself.
I tried to make it so easy for that it was hard to fail. I no longer bought Nutella and fried chicken. I no longer turned to partying as a release of stress. I looked for a gym to join. I told myself that I only needed to do 15 minutes of activity a day. I made a commitment to transform myself inside and out.
Slowly, I committed more and more to myself. It’s become less about the physical and more about the mental and emotional. The process is easier if you look at it as self respect and recognize that your mind will try holding you back. The challenge is making the choice that will lead to bettering yourself.
I encourage and challenge you to commit to loving yourself. Side affects include: happiness, self love, self control, and bountiful health.
 

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