Kung Fu Kendra / Fitness
Cardio
Workout
Burn fat, strengthen your heart and learn real self-defense skills — all in one session.
Kung Fu Kendra / Fitness
Overview
Cardio is an excellent calorie and fat burner. When combined with strength exercises, you can expect to get toned and in shape fast. Cardio helps you to live a longer and happier life and allows you to move about in a way that helps you go the distance. For a full body workout that you can do from home, check out my Exercise Program that is easy to follow and will help you stay in fantastic shape.
Cardio exercise demonstrated through punching and kicking.
The front kick is very effective because it's one of the most basic ways to learn to use your legs to protect yourself. Kicking allows you to keep people away from you at a leg's length while keeping yourself protected. Kicking is also a fantastic workout — a full body cardio workout that when done correctly engages your core, focuses balance and stability, promotes blood circulation and creates dynamic flexibility.
"Fighting for your life is one of the best and most intense workouts."
Place your feet shoulder width apart at a 45 degree angle. Place arms out in front — the arm extended furthest is the same leg that is kicking. Step up and kick with the lead leg, then step back into position. Next, step up and kick 5 times before stepping back. Do this for 5 repetitions (25 kicks total) then switch legs.
You will begin to notice your heart rate increasing and your lungs working the cardiovascular system. Keep your arms out in front for balance — the same leg that kicks always mirrors the arm extended furthest.
Punching is a fantastic full body workout and teaches you to use your arms and hands in self-defense form. Count 50 punches out loud — this makes the workout more effective because you're having to breathe and keep control of your breath while doing more than one thing at once, stimulating the mind and promoting coordination.
Start by making a fist — thumb on the outside of your fingers. Tuck fingers in for protection. Place both arms together with elbows in, right fist in front of left. Keep legs shoulder width apart with a slight bend in the knees for balance.
Punch right then left — hand over hand, fist over fist. Speed up gradually and keep your breathing in control. Ensure you stretch the arm out as far as you can on the extension, visualizing it penetrating through the target. This builds length in the arms and lengthens the forearm muscles.
Once you've completed 50 punches, speed it up. Speeding up the workout is what truly elevates this into a cardio session.
Punching and kicking skills are important for many reasons. Incorporating them into the cardio workout helps you burn calories and fat while learning basic self-defense skills. Having basic punching and kicking skills will not only give you a fantastic workout, but it will also provide real-life self-defense skills — unlike being in the gym lifting weights. You are developing skills that can be used to protect yourself.
"Feel your heart rate increasing and you will begin to sweat."
Now that you have learned punches and kicks, combine them: step up and kick 5 times with the right leg and move into 50 punches. Switch legs and repeat. Do this 5 times total — 500 punches and 500 kicks. This creates an amazing full body workout and gets the heart rate up to burn fat.
For the full combined routine: 5 kicks (one leg) → 50 punches → down to the floor for 50 crunches → 5 push ups. Hop back up (like a burpee) and repeat on the other side. Complete 5 rounds each side for a full body workout.
Why It Works
Cardio is great for weight loss and much more. It can help you lose weight, strengthen the heart muscle, reduce the risk of disease and improve lung capacity. Regular cardio also boosts energy naturally, is great for mental health, improves sleep and keeps the immune system strong and healthy. When done consistently, it can improve resting blood pressure and contribute to longevity.
Cardio exercise benefits brain and joint health across the board.
Being active increases blood circulation, leading to clearer, healthier and glowing skin. Increased oxygen supply allows muscles to work harder and adapt over time. Combined with healthy nutrition, cardio enables safe and sustainable weight loss and reduces the risk of diabetes, certain cancers and heart disease.
Staying active improves blood sugar levels, decreasing stress on the pancreas and your chance of developing type 2 diabetes. It improves good cholesterol levels while decreasing blood fats. Cardio exercise also decreases how frequently you have to breathe as fitness improves, reducing fatigue and shortness of breath.
Cardio exercise decreases the chances of erectile dysfunction in men and leads to enhanced arousal for women. Studies show staying active improves erectile function and found that positive body image and psychological health due to exercise increased sexual well-being in women.
Staying active is proven to help boost your mood, especially after a stressful day. Cardio also helps combat depression, improves self-esteem and releases tension-fighting hormones like serotonin, dopamine and norepinephrine. Next time you're having a bad day — move.
Physical exercise releases endorphins, providing lasting energy throughout the day. Cardio in your day will help you sleep better, longer and deeper while promoting REM sleep activity. Avoid rigorous exercise near bedtime. Think of cardio as an alternator to a battery — essential for the battery to charge and run optimally.
Cardio is not complete without proper Cooldown and stretching, as it allows the body to begin to prepare itself for recovery.