High Intensity Bodyweight Workout

18-Minute Workout You Can Do At Home

Perform this workout anywhere, even in the comfort of your own home. However, let’s be honest, it’s not going to be very comfortable.

But it can be fun! This is a workout that maximizes effectiveness and efficiency. High-intensity maximizes the amount of calories burned, and the exercises build and improve your fighting repertoire.

This is an 18-minute workout consisting of 3 sets of a circuit of 6 exercises. You will rest 1-2 minutes between circuits, and each exercise is a 45-second sprint followed by a 15-second rest before moving on to the next exercise. The whole workout looks like this:

  1. 1-2, 1-2 sprawl for 45 seconds
  2. Lunge-knee for 45 seconds
  3. High plank walk-out for 45 seconds
  4. Push-up knee (not to be confused with the spiderman push-up) for 45 seconds
  5. Dead-bug for 45 seconds
  6. Squat-knee for 45 seconds
  7. Rest for 1-2 minutes
  8. Repeat

Try and follow along with this bodyweight workout led by Mike Rao, creator of Fat Shredder Kickboxing:

High-intensity interval training is the ideal type of training for a fighter. Yes, you should not forget your roadwork. However, what is more fun and efficient than high-intensity interval training? In addition, intervals are not simply limited to running. You can make a bodyweight workout high-intensity, you can do sprints, you can make a heavy bag workout high-intensity, a pad session, etc.

The only limit is your imagination. But for the fighters among you, pay close attention to the details of each exercise, because you want to make sure that you’re not sabotaging form. If you perform exercises with poor form, you will thus be programming awful habits. But if you pay attention to the details, you will be fine. Just sit back and enjoy the workout.

Well, you can’t sit back. But you can enjoy the workout 🙂

Cardio isn’t fun, but hitting things and shadow-kickboxing is. Why not blend the two and get the fun of kickboxing with the benefits of aerobics? It’s time to ditch the expensive personal trainers, the hunger-inducing diet, and grab the next big thing.

Mike Rao’s Fat Shredder Kickboxing method guarantees results in as little as 7 days. What do you have to lose?

Author Profile

Evan Lee
Evan is a gourmand of combat sports from Taiwan. He appreciates the beauty of Muay Thai movement and all other movements. He's got no rudder so if the winds blow northerly, he goes north. His goal is to achieve and appreciate.

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