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HIIT Punches and Kicks for Ripped Abs

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HIIT Punches and Kicks for Ripped Abs

High-Intensity Interval Training (HIIT) involves intense speed and recovery intervals. HIIT should be done at around 80 percent to 95 percent of maximal aerobic capacity followed by periods of rest. There are many benefits to HIIT and several arm and leg exercises to power through an intense workout to help sculpt your abs!

Alternating Front Kicks

For alternating front kicks, stand shoulder width apart, and kick out in front of you with each leg while keeping your core tight. You want to make sure that the alternating kicks are done fast in order to reap the benefits of an HIIT workout for about one minute that is then followed by a recovery period.

  • Stand with your legs shoulder width apart.
  • Kick out in front of you while raising each leg at waist height.
  • Repeat in fast intervals while keeping your core tight and kicking straight out with your leg fully extended.

Side Kicks

Incorporating side kicks into your exercise routine will target your obliques and strengthen your core with each kick. Doing multiple repetitions of this exercise at high intervals and followed by a period of rest will kick your fitness routine in gear!

  • Stand with your legs shoulder width apart.
  • Kick with one leg up and out to one side and to waist height.
  • Repeat in fast intervals while keeping your core tight.

Squat Kicks

For this type of kick, you are engaging a lot of muscle groups including your core. You can either incorporate a side kick or front kick if you want to switch

  • Place your feet shoulder width apart.
  • Squat down while keeping your back straight and your toes behind your knees.
  • Once you complete each squat and are in the standing up position, kick to the side or to the front at waist height.
  • Repeat in fast intervals with each leg.

The Uppercut

The uppercut punch will feel a lot different than any other punch you usually throw since all of the power comes from the ground.

  • Start by standing with one foot in front of the other.
  • During the uppercut, your hips will move down into the ground while the punch goes up.
  • At the same time, you pivot your feet, pushing off the left calf for the left uppercut or off the right calf for the right uppercut. The power is generated from the hip rotation with each uppercut. In order to get powerful hip rotation, your body and hips must stay low.
  • Pull the punch straight back to your chin or drop it again to throw another uppercut.

The Hook

A hook is a powerful punch! It’s important to understand the proper form with this punch to make sure that you’re driving in enough power and getting the most out of each hit!

  • Start by standing with one foot in front of the other with slightly bent knees.
  • Turn your core muscles to one side while swinging your arm that is kept at an angle that is at 90 degrees.
  •  To increase the power of your hook, make sure that you pivot your lead foot simultaneously with the lead hook. If you’re hooking with your rear hand, then pivot with your rear foot.
  • Repeat this move with the opposite arm and opposite side while keeping your core tight.


The jab/cross punch is a common combination in boxing. A high-powered jab/cross combination is a great exercise to include in your routine and to alternate with a side or front kick for a full body workout. You can also do this exercise with light dumbbells to increase the intensity.

  • Stand with one foot in front of the other in a slightly staggered pose.
  • Without moving your feet or body or head, simply extend the fist of your front arm straight out.
  • Upon full extension, bring your fist back to the starting position and immediately extend your opposite arm out and across your body for a cross punch while keeping your core tight.

Incorporating these punches and kicks into your workouts will help strengthen your core as you stay dedicated and experiment with different punch and kick combinations!

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