This Boxing-Inspired Dance Cardio Workout Really Packs a Punch


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The gloves are coming off for this boxing-inspired dance cardio workout. In just 15 minutes, you’ll learn basic boxing combos, get your heart rate up, and walk away feeling powerful. Join trainer, choreographer, and founder of Kong Fit Clubhouse Meagan Kong as she leads you through this fiery full-body workout, combining hard-hitting moves with fun, beginner-friendly choreography.

You’ll start with a quick warmup, moving through trunk rotations, shoulder rolls, and stretching it out so you’re ready to dance. Kong builds heat with some invisible jump-roping before moving right into the choreography. She teaches one four-count at a time, making it easier to learn. Each of her sequences incorporate boxing and dance, so one moment you’re dodging punches, and the next you’re full-on body pumping.

From here, Kong shows you how to throw a couple of punches, including jabs, hooks, and uppercuts. “We’ve entered the ring, ladies,” she says. You’ll later use this in your arm choreography, punching to the beat. Kong continues incorporating punches in the following eight-counts, showing you how to throw a mean hook before moving into a cha-cha. Other moves include side kicks, cross punches, hip swings, and body rolls.

“Feel the groove, make it feel good in your body,” Kong says. “It doesn’t have to look like us — make it work for you.” Dance it out for a quick and empowering workout, and don’t miss new episodes every week on the POPSUGAR Fitness YouTube channel.

Meagan Kong
Bra: Year of Ours
Pants: ASOS
Shoes: Nike
Instagram: @meagankong

Nikki Keeshin
Pants: ASOS
Shoes: Nike
Instagram: @babiekeeshkeesh

Nikita Chaudhry
Shorts: Old Navy
Shoes: APL
Instagram: @nikita.chaudhry

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