Change up your hotel workout routine with this fun and challenging 20-minute kickboxing circuit!
If you are short on time and prefer to knock out (no pun intended) a quick workout without leaving your hotel room, try this 20-minute kickboxing circuit. This 20-minute hotel workout requires no equipment and minimal space! Kickboxing burns an average of 6-10 calories per minute, depending on intensity.
A few tips before you start:
- Wear athletic shoes to support your feet.
- Stay on the balls of your feet.
- When you kick and punch, DO NOT complete a full extension, pull the movement back before your reach a full extension.
- Keep your core tight throughout the workout.
- The higher your the intensity the more calories you can burn!
- Take a break between circuits as needed.
3 Minute Warm Up: 30 Seconds Each
- Boxer Shuffle/Jog in Place
- Arm Circles
- High Knees
- Butt Kickers
- Repeat 2 more times (total of 3 rounds)
2 Minute Circuit: 30 Seconds Each
- Right Jab
- Right Cross
- Right Hook
- Right Uppercut
2 Minute Circuit: 30 Seconds Each
- Left Jab
- Left Cross
- Left Hook
- Left Uppercut
2 Minute Circuit: 30 Seconds Each
- Right Combo Jab/ Cross
- Right Combo Hook/ Upper Cut
- Repeat
2 Minute Circuit: 30 Seconds Each
- Left Combo Jab/ Cross
- Left Combo Hook/ Upper Cut
- Repeat
3 Minute Circuit: 30 Seconds Each
- Right Front kick
- Left Front kick
- Right Roundhouse Kick
- Left Roundhouse Kick
- Right Side Kick
- Left Side Kick
2 Minute Circuit: 30 Seconds Each
- Right Combo-Jab/ Cross/ Hook/ Upper Cut
- Left Combo-Jab/ Cross/ Hook/ Upper Cut
2 Minute Circuit: 30 Seconds Each
- Right Combo Jab / Upper Cut / Front Kick
- Left Combo Jab / Upper Cut / Front Kick
- Repeat
2 Minute Circuit: 30 Seconds Each
- Right Combo Jab/ Cross/ Round Kick
- Left Combo Jab/ Cross/ Round Kick
If you are unsure of the following exercise, click to see a quick demonstration:
Business Travel Life
Kickboxing includes the kicks of martial arts, bodyweight resistance exercises, plyometrics, and advanced core routines. It is a whole-body workout that is cardiovascular in nature but concentrates on the lower body and the core. The result is a program that will increase your fitness level and make you lean and tone. It is worth to try work out for all ages.