This 40-minute cardio kickboxing workout is structured in powerful intensity waves to keep your heart rate rising and falling strategically — no burnout, just smart training.

You’ll move through 30 punch-and-kick combinations organised into waves that build, peak, reset, and build again for a final push.

🌸 Watch the Workout

🌸 Workout Structure

You’ll experience:

🌊 Intensity waves• Ease in• Build• Peak• Reset• Build again• Final push

Expect punch combinations, front and side kicks, knee drives, speed flurries, and continuous core engagement.

Warm-up and cool-down are included, with low-impact options available throughout.

🌸 Why This Workout Works

Boosts cardio fitness

Improves coordination and rhythm using cardio kickboxing

Supports stress relief

Low-impact options available

Engaging, empowering flow

🌸 Who It’s Perfect For

Fans of kickboxing workoutsAnyone wanting sweat without jumping

People improving stamina

Home cardio lovers

Those who enjoy intensity without overwhelm

🌸 Get Started

Punch, kick, and move through the waves — training without draining.

🌸 About Jamie

Jamie McKagan creates energising, low-impact workouts that help you build stamina and confidence without burnout.

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