HIIT for novices Week 3 Boxing Times


Total Body HIIT and Kick Cardio Kickboxing and High Intensity Interval Training Combo

Video taken from the channel: FitnessBlender


Kickboxing and HIIT Workout: 38 Minute Fat Burning Interval Cardio Workout at Home

Video taken from the channel: FitnessBlender


Cardio Kickboxing and Bodyweight Cardio Workout Fat Burning Intervals

Video taken from the channel: FitnessBlender


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

Video taken from the channel: FitnessBlender


HIIT for Beginners: Bodyweight Strength Circuit, Fat Burning Cardio Workout

Video taken from the channel: jessicasmithtv


HIIT for Beginners: Kickboxing Interval Training, Cardio Fat Burning Workout

Video taken from the channel: jessicasmithtv


HIIT for Beginners: Cardio Intervals, Fat Burning Exercise, Full Workout Video at Home No Equipment

Video taken from the channel: jessicasmithtv

Here is your Week 3 Workout Schedule: Day 1: HIIT for Beginners: Kickboxing Intervals. Day 2: Total-Body Strength Training (try this 30-minute session) Day 3: Active Rest Day. Day 4: Moderate-Intensity Cardio (walking, cycling or try this steady-state session) Day 5: HIIT for Beginners: Body-Weight Strength Circuit. Beginner Fitness Jumpstart: Week 3. (high intensity interval training). HIIT is a type of cardio exercise, usually lasting from 10-30 minutes per session, that alternates short, very high intensity intervals with longer, slower recovery intervals.

HIIT workouts are the perfect way to condition your body, and they are excellent for fat. In addition to performing a circuit 3 days a week, pick a 4th day to perform 20 minutes of interval cardio (30 seconds slow, then 30 seconds fast), whether that be in place (running, jumping jacks. Your 7 Minute Beginner HIIT Workout: To perform this 7 minute beginner high intensity interval workou t, you have to review your video first, then warm up and you are ready to go.

In this session, you will perform a total of 11 bodyweight exercises, your interval frame will be 20 seconds of work, followed by 10 seconds of rest. High-intensity interval training, as the name suggests, consists of intervals of short periods of intense exercise, followed by recovery periods in a circuit or cycle. During HIIT, you, basically, alternate intervals of all-out-effort performed at 90 to 99 percent of your maximum heart rate with a minimum resting period. HIIT Sessions: Here are sample HIIT sessions for beginner (less than 3 months of consistent fitness training), intermediate (6 months of fitness training), and advanced exercisers (>6 months of fitness training).

Beginner HIIT Session: 1-to-3 Ratio. The total duration of this workout is 24 to 31 minutes, including the warm up and cool down. Jog or march in place for 30 seconds.

Standing tall, circle your arms backwards, one after the other, (as if you’re pretending to do the backstroke) for 30 seconds. Finally, perform a front lunge, side lunge and back lunge stepping with the same leg, then switch to the other leg and repeat. Continue for one minute.

It also includes an 8-minute total-body stretch as active recovery. Week 3: Kickboxing Intervals. Learn proper punching form and technique as you go — no previous kickboxing experience is required. Both highand low-impact options are available, so you can make the moves work for you.

Week 4: Cardio Intervals. 3. Don’t overdo it. Aim for about 2 to 3 HIIT sessions per week, and mix in other types of exercise like endurance training (think a long.

Aim for a thorough warm-up of about 10 minutes before you build into the power of the intervals, Booth says. Focus on intensity. To gain the benefits of a HIIT cycling workout, it’s crucial to perform the intervals at a very high intensity, Booth says.

List of related literature:

For example, week 1 may include four resistance training sessions, two high-intensity interval training sessions, and two aerobic training sessions.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

If you’re new to HIIT, you may need to extend this rest period to 1.5 to 2 times your high-intensity intervals (if you sprint for 30 seconds, you may need 45 to 60 seconds of recovery).

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Every week, increase the interval time by five seconds, until you’re up to 45 seconds, at which point cut these workouts to once per week and add one of the pace-specific interval workouts below per week for six weeks.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

Workout 1: 4-Minute HIIT with 4-Minute Rest Periods for VO2 DAY 6 Max Complete five rounds of intense 4-minute intervals.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

To reiterate, the first week of each phase is dedicated to learning the movements, and the remaining three weeks are performed more aggressively with the primary goal of achieving progressive overload.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

I have designed the in-season workout weeks a little differently from those of the previous phases in that the workouts are not listed by day of the week, but rather as resistance training days 1 and 3 and conditioning and agility training days 2 and 4.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Make the workouts a little longer every few weeks while keeping intensity low—mostly zones 1 and 2.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

To do this, you need to dedicate two or three days per week to fifteen to twenty-five minutes of high-intensity interval training (HIIT) with resistance bands or weights.

“Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10” by Shane Ellison
from Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10
by Shane Ellison
Sourcebooks, 2014

See Chapter 13 for more details on HIIT training.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

I: 30 min of interval training alternating between exercise of moderate (less than 60% VO, at peak exercise) and vigorous (more than 90% VO2 at peak) intensity (include a warm-up and warm-down) Others: two recovery exercise sessions were included at the end of the first and fourth weeks (sessions 3 and 12)

“Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis” by Kathryn H. Schmitz
from Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis
by Kathryn H. Schmitz
Springer International Publishing, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I followed along with you (perfect after all the indulgences of Easter weekend) and my pug followed along with Peanut and just lay about (typical).

  • Thanks, Jessica. Just finished this workout in my room. It’s providing a great deal of relief during this uncertain, mad time in the world. Bless you and yours!

  • I seriously credit doing your workouts for a year and a half now for my having come through a nasty fall off a ladder (it slid out from under me and I feel about seven feet straight down on my feet, got caught in the ladder, bounced, and landed flat on my back) with only a sore shoulder and some unpleasant bruising, and not a lot worse. I’m more fit at almost 41 than I’ve been since my mid-twenties! (And the yoga/pilates stretch series videos were fantastic for my immediate recovery, keeping everything from stiffening up and hurting more!)

    Sadly my Corgi, Maggie, feels Peanut has a better attitude to working out. She hears you come on and it’s time to grab her bone or her frisbee and start chewing!

  • I enjoy your HIIT workouts but this one starts off too slowly. It would be awesome if you could make a 20-30 min HIIT video, maybe even focusing on abs and/ or upper body, not necessarily aimed at beginners.

  • Yay, I finished the 4-week HIIT plan for beginners this week. I must say I’ve really enjoyed this plan even though I remembered not really liking high intensity training before. I think what’s changed is you explaining (and frequently reminding me of) the intensity scale + the options to make it easier or harder, you’ve made it really easy for me to judge wether I was doing enough or too much and adapt the effort accordingly. The other thing is that I found this plan to be very well balanced for a beginner, each time I was feeling tired and not really motivated to do a workout, I’d look at the calendar and happily discover that the day in question was either a rest day or a flexibility day. Thank you for keeping on making those free videos and plans.
    Last year after a cold followed by a heel injury, I quit fitness altogether. It took me 11 months to find the motivation to start again and I came right back to your #FITIN15 plan. I’m now playing catch-up with all these new plans and challenges I discovered on your channel.

  • Day 2 of the @JanuaryJumpstartChallenge. I did this as my early morning workout today. So nice to get back into HiiT and doing some different cardio (rather than hiking). Looking forward to breakfast now and doing Cardio HiiT later today from Walk Strong 3 which is the second kickboxing HiiT recommendation for the day.

  • i usually follow Kelly’s workouts which have been timed, just thought to shake it up a bit, and at first I thought the warm up was too long and I kinda preferred the timed workouts but this was fun! I wasn’t keeping an eye on the timer, I was too winded to count myself.. WAS SOOO GLAD DANIEL WAS COUNTING HIMSELF!! lol.

    He was fast but that made me challenge myself, at the end, I was so sweaty and glad of the sweat, the long warm up that I’m going to be hunting for more of his workouts! I love Kelly and her workouts… her physique gives me something to aspire to (I still have my mummy tummy) but I will now add Daniel’s untimed/fast workouts to the mix.

  • Hey Jessica Love your videos I’m requesting more advanced HIIT walking videos not broken up like a fast pace like you have done in the past. 5 to 6 miles all in one video.

    Plus another 40 to 60 minute jogging video like your old video of you jogging miss that style Please bring it back. Thanks Love your works

  • Hi Jessica, so, I am on day 28 of the 30 day DVD series. I have missed a couple days but have been the most consistent with exercise than I have been in YEARS!!!! And, I enjoy it. Thank you for that!! I am postmenopausal, would really like to lose about 40 pounds, or the equivalent in body changes. Will that come? Oh, BTW, the pencil I grabbed to mark off my days says “Winner.”��

  • I just completed; Calorie-Torching 30-Minute Cardio and Sculpting Tabata Workout with Popsugar Fitness and Ohh Ohh boy, it was good. So, I do not have energy for this workout but will do this tomorrow evening after work.

  • +FitnessBlender, If I can keep up with Dan’s speed but am 147, how many calories do you think I may burn since I am a female? Sorry I want to get a fitness tracker, just saving up for it:) (Also I can’t do 1 legged push ups yet, just straight legged). Thanks for all the work you guys do and the amazing advice you give!

  • Ty fitness blender for making excited about exercise I absolutely love the cardio kickboxing workout and look forward to all the other workouts u have love the ” what’s the next exercise ” feature in the top left corner �� can’t wait to be a healthier me

  • Jessica, your workout gave me the most sore legs. I work 12 hour shifts. My legs are on fire!!! I love your workouts! And my cats always are in my workouts too.

  • I’m a guy trying to get back in shape!! Berfore this COVID crap I was going to the gym and using the eliptical, but this is great for being in the house!! Thank you JEssica!!

  • I love that you teach us to listen to our bodies and still press our boundaries. I have the 6 Week Total Transformation System also and really like it. It is hard but I like that.:-)

  • Thanks for these HIIT videos. I love using all your videos, especially with the weekly rotation schedule. But these are just what I needed right now. I always appreciate your upbeat, you-can-do-it approach, Jessica!

  • Loved this one. I’m a big fan of kick-boxing, though I haven’t done it recently. I’m in the middle of your 6-week total transformation and today was Cardio Party. I was so amped up, I decided to do this, too. I usually do 2 workouts a day (30 minutes each), so it was perfect!

  • Hi Jessica! I’m new to your channel, but not to your workouts. I’ve done a few videos this week, some walking and some kickboxing. I love your videos. This one really got some sweat going. I really enjoy all your kickboxing videos. You’re a great teacher. I really love your 10 min solution kickboxing dvd. Thanks so much for putting these out there for us. I’m definitely sticking with you. Thanks again.

  • This workout is right on time today. I got home from work later than usual and was contemplating on if I should workout or not. I am glad I opted to workout. I have been enjoying these workouts. I alternate between Popsugar strength training (20-minute Flat Belly and Toned Arms workout), this week and these. I feel great. Thanks, Jessica.

  • I loved this one too!!! My shoulder/neck was acting up today so I never raised my arms over my head but kept them at shoulder level and I still got out of breath. I do have a question though. It says the workout can be logged as calisthenics in the app, but mine shows 3 different versions.The first is vigorous, the second is light and the third is water calisthenics. Which one is the best one to choose?

    I also just got all of your new DVDs, and am finishing up the 6 week transformation system, so I’ve got plenty to do now!!

  • I just found this today. I don’t know what’s wrong with my email because it usually tells me when you post something new, but I needed it today, so it all worked out. This was SUPER hard for me, and I don’t consider myself to be a beginner exerciser. However, I’m also not very good on strength moves. Those inchworms…WHOO! Loved it all, but I wanted to be like Peanut and leave, LOL, J/K.

  • Kickboxing!!! I was willing so much for a new kickboxing workout!! I hope you release soon a kickboxing DVD that I will be the first to get. I love you in this routine Jessica, well I love you in all routines! you are a great trainer!:-)

  • Thank you Jessica for such wonderful workouts. Words cannot express how thankful I am for wonderful people like yourself who truly help others.

  • Did this as part of January 2019 jumpstart. Still in it! As always, made the modifications I needed and went at my own pace, took little breaks, but got it done. My body is starting to feel a little better each day and I’ve even lost my first couple of pounds! I have a little more energy and am not as stiff and sore.:)

  • Wow, this one is super sweaty! It’s not exceptionally difficult, but that cardio interval workout will wear you down for sure. Had fun!

  • Thanks Jessica for the spring ahead workout plan. I have lost 5 lbs. YAY I have been following the plans since Jan jump start. Having a workout already plan really keep me motivated!! No excuses just hit play. Thanks for all you do. Peanut too!

  • hey, loved your weekly plan. It was really good:) can you make monthly plans like which workout to do each day in a month? like a chart or workout plan. it would be great:)

  • When it comes to kickboxing, I would rather do Peanut’s routine ;-), but I actually loved this workout! Quick, but effective. Thanks, Jessica and Peanut!

  • Ahh. Jumping jacks. My old enemy.

    Added a little 6 minute weight lifting(? not sure about the right term in english for these tiny weights) exercise before cooldown, and this was pretty perfect for today. I’m sweaty as all hell!

  • How many times do you have to skip the same monetization ad before dumb AI knows you are not interested? I don’t need to learn the piano—I’m a musician. Duh!

  • I loved this! Not too hard, yet enough to get a nice beginner’s sweat going! Subscribed and going to continue on with the other beginner’s HITT program from you!

  • I no longer could afford my kick boxing membership. I was sad because it really helped with my weight loss tremendously! Finally a workout in a form I could enjoy! Now that I’ve discovered your videos, I’m not so sad anymore. Thank you for such awesome content! I feel like I’m getting my life back!

  • I love this workout!! I’ve done it at least 20 times and I never get tired of it. There’s just something about the way it’s broken up that I really like and I never get bored. Thank you!

  • Waouh for beginners??? great work out for me my heart is jumping in my chest so thank you for giving us such excercises who not seem to be hard but really do the job bless U for 2017 and more:) from france:)

  • Of all the trainers I’ve found online, I like you best. You’re positive and motivating without being “cutesy” or over the top. I workout with you everyday.:)

  • Count 1 ✔You really wanted to kill me? �� didn’t u? #homequarantine
    Count 2 ✔ Good news I could do till kickboxing part without taking any breaks for the HIIT part I had to go for modified version also when the last set of burpees came I thought I was about to puke ��
    Count 3✔ 28, March, 2020 #homequarantine a quick tip u should workout in morning so that though out the day u can be reminded of the fact that burning calories is HARD �� so u shouldn’t consume unhealthy calories
    Count 4 ✔ 4 April I felt like if I push myself I can do more #homequarantine
    Count 5 ✔ You need to be consistent

  • I don’t think I have done this one before, how did I miss it?!?! This was a great HIIT workout, not too intense and with kickboxing moves, which I love! I had to not go all out tonight, as I got a rabies vaccine shot today (preventative, for my job!) so I am a bit sore. Like the flu shot! Anyway, Day 2 of the January Challenge completed!

  • I enjoyed the HIIT for beginners body weight strength circuit because I can keep up making sure my form is correct. The only question I have is about holding a plank position for 60 seconds as an active recovery move? That one is harder for me to do then the actual circuits.

  • My favorite thing about your beginner workouts is that they can be modified for any level. I am a higher level, so I can create intensity in my movement as needed, and get a fabulous, quick workout! Thanks so much for making these videos, Jessica! You’re amazing.

  • I just LOVE hearing the sentence at the end “good job, this workout is COMPLETE!” This is the best part of whole workout:D kidding,i love your videos @FitnessBlender! they’re all great and working out with Kelly is the pleasure 😉 thank you for upload so many free videos!

  • Good job! I had to add another workout because it was easy for me ��
    Just a suggestion… I would like to see more advanced strength workouts! It would be perfect. Thank you Jessica ��

  • Fairly sweaty, but by no means impossible. I still cannot get the plank to kickthrough down. I cringe when I see those in FB workouts.

  • This was just the right side of challenging. Loved all the kickboxing section as I always do because they’re so fun. But it was a toughie on the arms! And then the second section almost won over me. Brilliant. Thanks for the workout:)

  • Hi Jessica! Excited about this new kickboxing video, love your others!
    Would you mind sharing what brand/style of pants you’re wearing? I like that they aren’t form fitting.

  • adding this to my workout playlist! I didn’t think it’d be so tiring but because i kept trying to punch and kick the hardest i can, i was tired faster than i thought i would be.

  • Did this one yesterday and god I’m sooo sore today!! My back, my abs and my shoulder are so painful! So satisfying haha thanks Daniel:)

  • In 2015 you helped me find my fit in 15 minute increments. Today kickboxing is my favorite workout. I did this one today, it was a great form check for me…I just went faster to level up. I especially enjoyed your format and form cues…hopefully this inspires others to try something new. Thanks, Jessica!

  • Great workout, have enjoyed your new and old videos! Thank you for sharing�� also love the green shoes and purple tank could you share where you bought them, also you have another video with orange shoes I was wondering about also. What I enjoy most about your workouts are it is about being healthy, not looks.�� Do you ever do videos with the step? I believe I have seen one with a mini step, did you or would you do a step workout for fun? Thanks for all your hard work for us out here!

  • Not sure I’m in love with the counting method. I feel like I’m decently fit but was behind the entire cardio portion of the video.

  • This workout was amazing. Not even 30 minutes but damn, it hurt. I felt like such a badass doing those punches. I love you guys so much. Everything was great until my dad came in to get socks and I got all embarrassed. But then he left and I continued lol. Anyway I felt like a flattened potato afterwards and my heart was beating super fast but it felt so good. Thank you Fitness Blender!!

  • Dear Jessica, I want to thank you for all your workouts. I do your workouts for about 3 years. I start with the low impact one and progress to the HIIT. I feel great and I lost about 9 pounds. You are so sweet and your workout is easy to follow. Thanks, again!

  • I over did it on the kicking and hooks my stomach hurts but it was fun while I was doing it thank you just started a week ago I feel better

  • I have DDD boobs and cannot do jumping jacks or anything h ing that requires jumping, anybody has a good alternative for me?? Please

  • Tried this workout 3 times before.. But could not complete it… Finally I did it today…Felt so satisfied… Gained 50kg in last 5 years… hoping to start my slimming

  • I get terrible pain in my hips when I do the power knees, my sister was diagnosed with hip displacia because she was in sports in school but they tell ME i just need to stretch, the ones they showed me are making it worse, do you have any suggestions or a video that might help with my hips? It makes it supremely hard for me to work out, I’m only 30 but I walk around like an old woman from small things like walking to long. I power through it but I am afraid I am doing lasting damage by powering through the pain. Like I said, the Dr’s I went to couldn’t care less about my situation but were quick to hop on my sisters problem all because of precious hockey classes.

  • I love your workouts Jessica! I do them all the time. I do 100 minutes of exercise every day. And on most days your workouts are part of my 100 minutes.

  • I love all the work outs I started in the summer,lost 15lbs and combined with healthy eating am feeling better. I thank you Jessica. I am now working on better cardio and strength with your HITT workout Shelley UK

  • I really liked this fun workout it’s a quite different routine than the others. Also the long warm up really prepared me for the intense moves. My only complaint was that Daniel is quite fast in his moves and I couldn’t keep up with his speed, when I was as fast as him I was kinda swinging my arms instead of working them. So I prefer time based videos instead of times of repetition (except weight training reps)

  • I couldn’t have agreed more when you said how you wanted to chop off your hair cause it kept getting in the way! it happens to me all the time!!! lol

  • Sassy made it really hard for me to do the inch worms or planks or even push ups for that matter!  she kept putting her 40 pound self under me.  I think she was “helping”!  Plus, I had to kiss her during the stretch!  Gotta love our dogs!

  • Phew! I really didn’t feel like working out this morning, but I’m glad I did this. It wasn’t as bad as I expected. Plus I think my push ups may have improved a little!

  • This workout is tough for me and I love it. It is doable even if I have to slow it way down. I get my heart rate up. I love how you encourage us and remind us that you are right there too and that this workout is affecting you also. I love how you give permission to modify. You would not believe how many instructors don’t. I just did it and my legs are shaking. Love it!

  • I do this almost every day, after that, I do launches, Squats, abs, push ups and then Stretch….If you do this every day or 6 days a week, it keeps in shape during the lock down…..Positive thoughts to everyone! As one of my fitness instructor said, let’s stay in shape and be victorious at the end of this corona thing and so we go back to the gym like nothing happened 😉

  • I’ve tried almost all of your HIIT workouts, and I gotta admit this one and the ladder workout are BEST HIIT WORKOUTS I’ve ever tried! My abs are starting to show through in combination with my other workouts. Great job guys please post more HIIT <3

  • Jessica, i workout with you via YouTube, thank you for your good energy, and easy to follow directions. You’re an Awesome blessed being.
    And I love Penut, he is the comic relief as he strolls in at the end! Good timing! ������

  • Now that all the gyms are closed, I decided to start workout by my own, it’s been a week since I started, elbows, scissors and so on but falling on this video is great I mean I didn’t even feel time passing, I used to train MMA but I find this one usefull too <3 thank you <3

  • Hi Jessica, I am a big follower of your workouts. This is the first time I have come across workouts that make me feel so good since you are always so positive and you know how to energize people with your motivational demos. Love your uploads and love the way I feel after working out with you.

  • I like this one-challenging but not deadly. My only complaint: Not enough kicks. None, actually. For the last kickboxing round, I did a front kick-back kick combo instead. Felt less repetitive, and I like some kicks! Oh, and the second or third to last round, I replace the knee with a side kick. Thanks!

  • Others in the comments were saying that the rest periods were too long… ug.. and here I am pausing for a longer period:\ What?!

  • A lot of things are good because sport is good and I am better than it in sports and I learned all the fighting techniques and I am Arabic, I speak Turkish, German and English, I love you all

  • I’ve been following you for a few years. You are by far the best fitness instructor on the interweb. A year ago I found out my beagle had cancer so I stopped working out and dropped everything to care for her. The stress had me eating uncontrollably so I slowly gained weight. Sadly she passed at the end of January after a brave battle. I think I’m ok enough to start taking care of myself again so I just want to say thank you for all you do. I adore you and Peanut and have started working out again slowly.

  • I am following fitness blender since 2 months now and have successfully lost 7kgs. When i try to watch some other videos i don’t get those vibes, you guys are just amazing����. After seeing my results my friends have also started following you.
    Love from INDIA ♥️♥️♥️♥️♥️♥️♥️

  • Hi. I would like to try your 6 week program. I don’t have a CD player. Do you sell in any other format? Downloads etc…? Thank you.

  • I did this workout tonight. But it was a little more challenging since my one year old wanted to be held, so squats and lungs holding a one year old it was!! I’m sure I will feel that tomorrow!

  • I was watching this to be familiar with the combos. My cat heard her panting on the video,so he walked over and took a tiny peek at the screen to see if Kelli’s okay ��❤️

  • Is there a way you can label the videos like Week 4, Workout #1 of 4, etc.? I did the 1 Mile Walk n Talk yesterday and this was next in the playlist. WAY too hard for a day 2 beginner!! I didn’t realize it wasn’t in the right order til I was halfway done. I had to modify almost everything and some things I couldn’t keep up with at all. Thanks.

  • Fantastic work out! Thank you * new subbie! Reminds me when i used to do Denise Austin aerobics pre baby and hes 14 now! Thank you soo much for your videos. Im ready for this journey to get fit ����

  • Nothing in this world can compare to the feeling you feel doing this/when you complete it. I have been really unmotivated/lazy lately, eating crap food day in day out which made me stop exercising properly for about 1.5 months.
    This is my second day back and i feel great! Those who have lost motivation just kick yourself in the ass and throw yourself right in it, once it’s done, its done. Then the next day you will feel so motivated to do more!

  • Wonderful workout just finished and I am dripping sweat. I’ve been looking for cardio workouts other than running I get bored by running so easily.

  • Thank you for this! I was looking for an all standing FB workout, because I have pain in my wrist, burpees, pushups, even yoga is out of the question. This was perfect! I had a nice puddle of sweat under me by the end:)

  • I’ve been doing your walking workouts for a couple of months, and I think they are great. I like how conscious you are of treating our bodies with respect. Please keep up the good work.

  • This was epic! My pet peeve is workouts that don’t have the full warm up/cool down after, but so glad I gave this one a try. It’s fun & hard. The ingredients you need for abs.:D Time for a nice cool down.:)

  • Love it! Love it! Please, please, please more of these with this style and format. Any other videos similar to this that you recommend?

  • Thank you, this is a great workout for someone who has struggled to back into keeping fit. It feels as though you are working hard without damaging yourself.

  • It’s hard trying to find a comment that wasn’t 3+ years ago can people tell me what you are doing to lose weight and if this is working?

  • This is my go to cardio workout when I have a break from hiit. I love it! Would love to see more kickboxing cardio/hiit videos! xx

  • Jessica I literally just came on to find a great workout for you when I wasn’t really in the mood to do anything and then “6 SECONDS AGO” you posted something!! I’m doing this right now, can’t wait. I love this series already! My husband is even going to join me for this one!

  • These videos are so helpful. I completed it all and got a sweat out of it. So much better and you lose more calories then other workouts!

  • this was great i really enjoyed it. my first time watching one of these. I would only recommend playing some sort of music quietly in the background that is upbeat, it helps motivate.

  • hi,guys,i am starting the journey of weight loss with you,you inspire me so much. This workout is really amazing, I am tired and sweating but still happy.Thank you for this.

  • Your Week 2 plan is now available on +myfitnesspal! http://blog.myfitnesspal.com/hiit-for-beginners-week-2-bodyweight-strength-circuit/

  • This is perfect, dan!! Please more videos like this where it’s straight cardio…most of the other ones with kickboxing are interrupted with abs or strength training intervals…Would be nice to have more videos like this where it’s only cardio without the interruption! Thanks!

  • There’s been a lot of crap happening in the world lately that has made me want to get healthy. This has been a fantastic starting point and has really helped me physically and emotionally! Thank you!!

  • The length of this workout deceived me. I wasn’t expecting a full on sweat and heavy breathing! Excellent workout! Thanks for all the amazing content, FitnessBlender!

  • Daniel! You rock! Thanks for this workout SOOO much FUN and so different from my typical workout. Keep it up. I love you guys! btw, I’m in New Zealand so your reach is wide….

  • Thank goodness for beginners workouts! I have been sweatin’ with you for about 2 years but it’s always good to occasionally get back to the basics. This workout helped me to be mindful and improve my form when kickboxing. And a this is a great way to introduce HIIT to beginners. Thank you Jessica!! <3

  • Hi Jessica, I have been doing your You Tubes and DVDs now for a while. I wanted to let you know that I have had a dream to take Krav Maga but I have always felt too old to do it. Well, I am the oldest I have been and 2 weeks ago I decided to do it! I found an affordable place with an EXCELLENT teacher. I tell you, it is the hardest thing I have done. I love love love it!!!!!! My instructor teaches Krav but he also works to get us into condition. Because of your workouts, I can do most of what he asks us to do. I can’t always do all of them but, I can do some of all of them. I still do your work outs…well…because I love them. Thank you, Jessica.

  • Thanks for sharing this workout! I did half of it yesterday and the second half right now. (in the future I’ll be able to do the whole thing at once).

  • Hy dear i really like your beginners videos but I want loss my weight my weight is 73 kg and my hight is 5.4 please help me. If I do your workout so i loss my weight please tell me i loss my hope. And you are my new hope. I am waiting your reply from pakistan ����������

  • hi Jessica! thanks for your workouts! love them!
    if you have a moment would you let me know what brand pants/capris you’re wearing? Thanks!

  • We live in a town where there are only a few gyms and they are all really really expensive. FItness Blender has gotten me active in my house, and i even do workouts in my office! This is the option and the motivation i need to keep losing! Already down ten lbs and would love to lose 50 more! Thank you!

  • really good and intense workout! But too many ads:( throughout the video i’ve had as many as 8 ads or so… and none during the water break

  • My friend told me about your (jessicasmithtv)with different workouts;Ive been doing these workouts for just 2 weeks now and i feel great already.Thanks Jessica and of course peanut…

  • I must have missed this workout as it’s a new one for me. Kick-throughs are really hard for me due to the confines of my flat, and for some reason I find it really hard to do my left side. I do like the kickboxing and HIIT combinations though. This was a really fun workout so thanks again guys:)

  • I love working out with you Jessica and I love that you’ve added some strength training options for those of us with minor low back issues, but I would like to be able to get the benefit of the strength + cardio interval training. Do you have some moves/modifications that I can make to the moves in this video that would make it more back friendly? Moves like the inchworm and swimmer especially kill me, but basically anything where I’m bending over, especially repeatedly is a no go. I replaced the lunges with static/pulsing lunge with running arms to help get the heart rate up, but I struggled with some of the other moves to find a strength back friendly move that I could do at the HIIT cardio level.

  • These kickboxing workouts are probably the hardest for me! I always feel my form suffering in the end because I am just completely out of energy x-)

  • That was fantastic! When I first started this exercise, I doubted that I would be able to complete it…. but somewhere in the middle, the blast of energy came! I know there’s such a thing as runner’s high; is there a HIIT high too?:) Thank you for the great video, as always!

  • hi jessica! i just want to ask what workout can i try in exchange of the bicycle crunch? i’m having difficulty performing it. thnk you!

  • I haven’t worked out in a while and was looking for a great workout. This is a great workout for me. I enjoyed it. Thank you Jessica!

  • Hi Jessica! I have almost all of your DVDs. Will you please make a HIIT kickboxing DVD? That would be awesome! Or just a HIIT DVD period. Please & thank you! ��

  • not sure if someone im the comments can help. i bought the 10 pounds down dvd and was wondering do i have to do the full hour to loose 10 pounds. idk. if anyone can help

  • This was so tough in the beginning as I caught a stitch in my right side during the kickboxing stage. It eventually went just before the water break (I didn’t think we would get one). I tried my best and knew that it was giving benefit. I got that exhaling through pursed lips so well, on the cooldown my heart was beating normally. Thanks Dan great workout.

  • i have started working out with you walking i love your videos… I went to said thank you i can see it what its been doing i went to said big thank you.

  • Dear Jessica….I religiously follow your regime especially kick boxing…I thoroughly feel energetic through out the day…Thanks a million.I am Dr.Swati from India….You make a person feel so calm while doing any excercise regime

  • Thanks guys for all the effort you have put in making these videos. You have changed so many lives!! Thanks again!! Keep up the hard work!!

  • i was good til the second round of intervals came around, im like really!?? no more high knees!! lol..sweating like crazy, body and lungs feel great! thanks!

  • Day 16 of the #januaryjumpstart challenge. This was a nice “Jumpstart” to my morning. Nice to read the posts below before I wrote this today. I love the way people share ideas and thoughts about routines. The static running with leaps definitely got me to an 8/10 this morning.

  • hi Jessica! i am ”working out” with you for a year, i LOVE your fitness video 😉 i was wondering this: i love biking, i can’t really ride my bike here cause i live in a super aweful city and it’s quite Dangerous, but i have my home bike! did you ever think to make a ”biking interval training”? i think it could be different and interesting for those people like me who have the home bike:)

  • Great workout but I am definitely not a fan of the counting during the kickboxing rounds. Time limits would be better. I’m just a little bit slower than Daniel and the counting takes the fun out of the kickboxing for me….

  • I REALLY LIKE the idea of the little count down timer on the corner of my screen. The only thing I did not like about other HIIT videos is that I couldn’t really tell when the interval would end. This timer helps me to keep pushing until time is up!!

  • I thought this one wasn’t quite enough of a workout. The talking before each set was a little frustrating however…I repeated the last group of exercises two additional times and let me tell you that kicked my butt! The second time through my adrenaline really kicked in and I powered through it like a champ and then I started to lose some steam with the last set but I worked as hard as I could. I will do this again and maybe add another set! Thank you!

  • Awesome kickboxing workout. I really enjoyed that and worked up a good sweat. Got heart rate up. My first time doing kb will certainly not be my last one. Thank you.������������������

  • nice.. boxing is a nice change of pace, and then you have the standard FIIT, which is a good lung burner.. many thanks.. this is added to my weekly routine

  • It was amazing and I really love it It’s mske me feel so fresh
    But could you please tell me how i can add it to my fitnesspal cuz I tried to looking for ( Calisthenics) but i didn’t find it:(

  • Breathing so hard right now. This workout is the best! Really, the best. Got me sweating and swearing so much Hoping it will end soon. Thank You Kelli and Daniel for an amazing Kickboxing Workout! ����

  • I really enjoyed this workout. I used to take kickboxing classes about 10 years ago. It was great getting back into it and glad I could do it with the HIIT program. I also like the way you incorporated the moves with the intervals. I’ve also put you in my favorites!!

  • Well I’m a sweaty mess! Thanks Fitness Blender, you’re saving me money on my heating bill… I deliberately make sure it’s off on evenings I’m working out!

  • This workout kicked my ass if I could post a selfie of how sweaty I am right now I would. Working out is so personal and you only get that feeling of achievement if you really kicked your own ass. Today I did THANK YOU fitness friends!

  • Guys you are the best!
    I had one of those down weeks but today I decide to do something about it, I pick this workout up and now I honestly feel regenerated! Thank u for make me LOVE working out!!

  • Why are all low impact workouts considered “beginner?” I’m an advanced exerciser but want low impact every now and then but I don’t want beginner workouts. You have one low impact HITT which is great but it’s only 8 minutes. Do you have plans to do longer low impact HITT workouts for non-beginners? Thanks Jessica!

  • did this workout really burn about 500 calories…like really, did I just burn that much calories if i did everything and followed along every exercise in-sync?

  • Peanut sleeping when you are jumping is hilarious ���� I have lost significant weight thanks to your workouts. I will definitely try this one as well

  • Hey Jessica Love the videos!
    Just wondering: I know on one of your recent cardio DVDs you put mile equivelants by each cardio work out. Would you be able to put that on your YT videos, too? Like near equp, intensity, etc. Put what this workout would be in miles? For the cardio ones.

  • Thank you for this workout. I have been working out with you (a little bit sporatically) for the last year and a half and you have inspired me and helped me get back to taking care of me. *I love your workout clothes. Where did you get your top?:)

  • phew! that kicked my butt!! I love it! I have to do the wall push ups, but they are still an excellent workout!! My whole body worked with this one. and thank you again, Peanut for your inspired participation. <3

  • love your workouts:) I usually struggle with co-ordination but your focus and  explanations on form really help me get to grips with the moves and to perform better overall. Lots of fun, thanks!:D

  • Thank you I love your channel, hoping I can keep it up this year with a new routine it’s time to shift a few kg. I have hip problems in my left hip, first day I only lasted about a min in the intervals hopefully I can work up to the full 2 mins. It’s summer here and I’m sweating:)

  • Went back to this one today when I needed a quick morning workout. It’s GOOD, sweaty cardio, but not extreme. I always have problems with balance on jumping lunges + rotation. Guess I need to work on those.

  • Hi. I love all your workouts. I am not a beginner, but was looking for something a little less challenging today, so I looked here under beginner workouts. I don’t think this workout belongs in this category. If I truly was a beginner, and I tried this workout, I think I would be discouraged because it would be too hard. Just a thought.

  • I’m new to working out with FitnessBlender can someone explain the calorie thing at the bottom? why is there two different sets of numbers?

  • This is my favourite workout yet! i have been doing them for a year now and lost nearly 4 stone, thanks fitness blender keep up the awesome work:)

  • Thank you so much! Love ur vids with no background music so I could listen to your directions clearly. Unlike most other work out vids, their music is loud and the trainer needs to yell out directions and it can be deafening!