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Cardio · Body Weight
Double Punch Front Leg Lift
Double Punch Front Leg Lift is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the chest and arms assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Shoulders · Deltoids
- Hip Flexors · Iliopsoas
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Chest · Pectoralis Major
- Arms · Biceps Brachii, Triceps Brachii
How to do Double Punch Front Leg Lift
- Stand with your feet shoulder-width apart and your hands in fists near your sides with cloesd fists.
- Simultaneously punch forward with both arms while lifting your right leg slightly bent at the knee to about waist height.
- Return your arms and right leg to the starting position.
- Immediately repeat the movement, this time lifting your left leg while simultaneously punching forward with both arms. Continue alternating leg lifts with each set of punches.
Form tips
- Ensure your punches are strong and controlled, extending fully without locking your elbows.
- Maintain a slight bend in the lifted leg to reduce strain and enhance control during the movement.
- Focus on a steady, rhythmic breathing pattern, exhaling as you punch and lift your leg, and inhaling as you return to the starting position.
Double Punch Front Leg Lift alternatives
More cardiovascular system exercises
Double Punch Front Leg Lift FAQ
What muscles does Double Punch Front Leg Lift work?
Double Punch Front Leg Lift mainly works the cardiovascular system in the cardio (Deltoids, Iliopsoas and Quadriceps Femoris). The chest and arms work as secondary muscles.
What equipment do you need for Double Punch Front Leg Lift?
None. Double Punch Front Leg Lift is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Double Punch Front Leg Lift should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Double Punch Front Leg Lift good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Double Punch Front Leg Lift burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Double Punch Front Leg Lift?
Other exercises for the cardiovascular system include Battle Rope Double Arm Slams, Gym Elliptical Machine Fast Speed, Assault Airbike Fast Speed and Suspension Trainer With Grips Mountain Climber.
For developers
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