A full-body workout combining kickboxing cardio with dumbbell strength training

Get ready for a fun, powerful workout that combines cardio kickboxing with dumbbell strength training to challenge both your heart and your muscles.

This 40-minute interval session alternates between high-energy kickboxing and controlled strength work, creating a balanced workout that keeps you moving while building strength.

It’s low impact (no jumping), easy to follow, and designed to leave you feeling strong, energised, and accomplished.

🌸 Watch the Workout

🌸 Workout Structure (40 Minutes)

⭐️ Warm-up

⭐️ 12 rounds of intervals:

🥊 1 minute cardio kickboxing

💪 1 minute dumbbell strength

⭐️ Cool-down

Each round keeps the intensity flowing while giving you variety between cardio and strength.

🌸 Why This Workout Works

Combines cardio and strength in one session

Boosts heart rate and calorie burn

Builds full-body strength

Improves coordination and stamina

Low impact and joint-friendly

🌸 Who It’s Perfect For

Anyone wanting cardio + strength combined

Kickboxing workout fans

Home dumbbell workouts

Low-impact training

Beginner to intermediate exercisers

🌸 Get Started

Grab your dumbbells, follow the rhythm of the workout, and enjoy a session that keeps things dynamic, engaging, and effective.

🌸 About Jamie

Jamie McKagan creates structured, feel-good workouts that build strength, improve fitness, and support consistency at home.

⚠️ DisclaimerAlways consult your physician before starting any exercise programme. Modify movements as needed and stop if anything feels uncomfortable.