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  • Namaste friend

  • today we are going to start kick boxing

  • cardio workout,

  • jab jab

  • cross

  • jab jab cross

  • upper cut upper cut

  • jab jab cross jab jab cross upper cut upper cut

  • we are going

  • to blend one kick boxing

  • and one core workout

  • first we are doing kick boxing

  • we'll do it for 60 sec

  • then take a break of 10 sec

  • then we do core workout for 60 sec

  • so now i am doing it from one side

  • means uppercut from left hand

  • then i will repeat the same by right hand

  • core workout is common for both

  • this is best for fat loss

  • generally we do cardio

  • on elliptical or bike

  • or treadmill

  • now i am taking 10 sec break

  • and now i'll start

  • burpies

  • it can be done in many ways

  • i am doing the simplest form

  • i am taking a jump and leaning back

  • and again a jump

  • and again leaning back

  • in this workout, you sweat

  • like hell

  • and fat loss is maximum

  • Look i am not doing it fully

  • because i am doing it after two years

  • so i am not doing it fully

  • you can do side burpies too

  • so i was telling that people do cycling

  • elliptical and treadmill

  • and then they feel

  • that their

  • cardio workout is completed

  • they are sweating a lot

  • but it will take around 40 min

  • atleast

  • as every exercise take 15 min.

  • but what

  • i am going

  • to tell you is

  • time saving

  • and it is known as high intensity interval

  • training

  • look, i have completed my one set from one side

  • so it is

  • actually half of the set

  • now after 10 sec

  • i have changed my stance

  • jab jab cross jab jab cross upper cut upper cut

  • so this set will be completed in this stance

  • and after that burpies.

  • so one complete set take 5 mn.

  • and i will do 4 such exercises

  • and it will take complete 20 min

  • and these

  • 20 min are

  • full of sweat.

  • and

  • those who have less time to work out

  • it is best workout for them.

  • It may be possible that

  • when you are at initial level

  • like me right now,

  • stressing out

  • my energy is going down

  • so you can do like

  • you start a bit slow

  • but you have to

  • complete it

  • consistently

  • no matter what, don't stop

  • when you'll do it

  • you'll sweat a lot

  • and all

  • but don't stop

  • and

  • initially you can go

  • for 3 exercises

  • for 15 min.

  • but after that you'll come

  • to know you invest a lot of energy

  • and one more thing

  • you can get best results

  • when you do it early morning

  • After getting up, just do your

  • daily jobs

  • and the start your work out

  • After 15 min of workout

  • you have

  • meditate

  • for 15-20 min.

  • or you can do yoga

  • or breathing exercise

  • that is best for relaxation.

  • this is heavy workout

  • stretch your body after this.

  • and breathing exercise, you should do.

  • During meditation, your body is fixed in position

  • for 15-20 min

  • and rest is necessary after this workout

  • now my one set is completed

  • now i will start second one

  • after completion of workout

  • when you meditate for 15-20 min

  • you'll regain the energy

  • you can chant AUM too

  • so you have to sit at a place

  • or you can do SHAVASANA

  • Now i am doing hook hook

  • sorry

  • duck duck hook hook uppercut

  • duck duck hook hook uppercut

  • and so on

  • In boxing, there are 4 to 5 types

  • punches, as i am doing

  • like hook, uppercut

  • jab and cross

  • so in these punches

  • we can make a combo

  • In this exercise, we have to move our body

  • as you can see

  • Since i am doing after a long time

  • so i am not doing it perfectly but

  • i will show you again after one month

  • in one month, i will do it perfectly

  • Because when we hook, upper body must move

  • but in my case, my hands are moving only

  • When our upper body is involved, our abs will also work.

  • After completing 60 sec,

  • again i have taken a break of 10 sec

  • sometimes people drink water in this break

  • don't drink water

  • and don't sit during the break

  • now i have started my another core exercise

  • it is known as mountain climbing

  • and i am not doing it perfectly again

  • butts must be down

  • and legs must come to tummy

  • 2 years back, i used to do very fast

  • right now i am doing it slowly

  • as i have to finish the work out

  • and it's too hot these days

  • so in gym, although a.c. is on but

  • i am sweating very much

  • after sometime, you'll see the droplets on the floor

  • so do it for 60 sec

  • if you do it very fast

  • as i used to do

  • then

  • it will be stopped in between

  • so i do it a bit slow

  • in this break,

  • i m jumping

  • but not sitting

  • now have changed my stance

  • duck duck hook hook and uppercut

  • boxers do it very fasst

  • but we can do it too

  • i m not teaching you boxing

  • but

  • if you do so,

  • then in 15-20 min

  • you can lose as much of your fat

  • as in the cardio of 45 min

  • and it is known as hiit

  • because

  • break interval is very small

  • and work out is of high intensity

  • we can mix some other workouts too

  • like i am doing kick boxing, some people use MUAY THAI

  • a kind of martial art.

  • look i haven't sit and haven't drink water

  • ow after taking 10 sec break

  • i will do the mountain climbing

  • so i was sating that we can use MUAY THAI

  • OR WING CHUN

  • OR JUDO

  • on you tube you can find n number of exercises

  • but some of them need wooden dummy

  • but i will show you these arts without dummy

  • next week

  • As i have done it before

  • so i am doing it right now

  • i was not sure that i would do it

  • so i am doing it slowly

  • you can also start it slowly

  • after sometime, you'll be perfect

  • you'll be enjoyed

  • one more important thing

  • some people think that only workout is responsible for fat loss

  • so i am telling you that it's not true

  • your diet matters allot

  • for fat loss

  • i am also restricting my diet

  • but this time i am massing up myself

  • may be you can see that

  • my bodyfat is 16%

  • but after three months

  • i will start my muscle mode program

  • and lose my fat

  • and this is the most important exercise for fat loss

  • you can do it in alternate days

  • in gap days you can do something else

  • now see the third exercise

  • lock and then

  • jab cross knee and uppercut

  • lock jab cross knee

  • uppercut

  • i have made the combo of 4-5 punches

  • and i am using the knee

  • if someone want to workout on their legs

  • they can add some kicks too

  • i am using half kicks

  • some people want strong legs

  • they can add kicks, i haven't used legs in first two

  • i am using it in last two

  • i am only doing half kicks

  • you can do full kicks

  • and after completion of this

  • i am using new core exercises

  • look

  • i am doing alternate jump

  • you can do skipping rope

  • you legs must make

  • 90 degree with your body while coming up

  • i am tired a lot

  • and i haven't done any cardio

  • so today it is going very tough

  • but you can do skipping rope

  • you can do star jumps too

  • but it is a bit advanced

  • i have taken a deep breathe in between

  • and i started again

  • so likewise you can do

  • this is very important for those who are fatso

  • it is best

  • jumping is difficult for fat person

  • because of kneepain and all

  • but this hand movements

  • these are good

  • it will benefit you within two months

  • but diet must be proper

  • you'll see the difference

  • even in one month

  • if any one need a diet plan

  • like if your body fat is more that 30%

  • i will keep the diet plan in my description box

  • but you have to ask it

  • because it is not same for all

  • you have to send your picture

  • use the plan and this workout

  • within one month

  • 3-4 % body fat will melt down

  • i have tried it on my own

  • i use the 6 weeks program usually

  • i have reduced it from 16-13 %

  • so you can also do it

  • look i am tired a lot now

  • look one more thing, after completion of one set

  • like it is completing now,

  • i missed something