Hotel Workout: 20 Minute Kickboxing Workout

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:

Hotel Workout Business Travel Life Image




Business Travel Life

Kristina Portillo, CPT, MS

Kristina is the founder of Business Travel Life. Her love of fitness and travel unified to create a resource for business travelers and road warriors who want to take a healthier approach to business travel. She has traveled for business on and off for the past eight years. Kristina received a Master of Science in Organizational Leadership from Colorado State University and received her Bachelors of Arts in Business Marketing from Chaminade University of Honolulu.

1 Comment
  1. 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.

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