How to burn 300 calories in 20 minutes

I have been doing this routine for the pass three months and let me tell you it works! So no more excuses about not having time to work out. 20 minutes is all you need for the day. Do this first thing in the morning, get up 30 minutes earlier. You would feel energize all day.

Instructions

Difficulty: Moderate

Things You’ll Need:

• You need jump rope, open floor space
• Watch Timer 20 minutes

1. Please warm up by jogging in place or by jumping rope for Three minutes.
   (L) Left hand, (R) Right hand
   
   Jumping jack combo
   Exercise
   Jumping Jack, Jab (L),Jumping Jack, Jab (R) 1 MIN.
   
   Jumping Jack, Front kick (L),Jumping Jack, Front kick (R)1 MIN.
   
   Jumping Jack, Uppercut (L),Jumping Jack, Uppercut (R) 1 MIN.
   
   Jumping Jack, Side kick (L), Jumping Jack, Side kick (R)1 MIN.
   
   Jumping Jack, Cross (L),Jumping Jack, Cross (R)1 MIN.
   
   Jog in place or Jump Rope 2 MIN.
2. Kick boxing combo 1
   Exercise
   Knee raise (L), Roundhouse (L),Cross (R), Jab (L)1 MIN.
   
   Knee raise (R), Roundhouse (R),Cross (L), Jab (R)1 MIN.
   
   Uppercut (L), Hook (R),Front kick (L), Back kick (R) 1 MIN.
   
   Uppercut (R), Hook (L),Front kick (R), Back kick (L) 1 MIN.
   
   Jog in place or Jump rope 2 MIN.
3. Kick boxing combo 2
   Exercise
   Squat, Side kick (L)1 MIN.
   
   Squat, Side kick (R)1 MIN.
   
   Please cool down by jogging in place or jump rope for 2 minutes

Tips & Warnings

• Throughout this workout, keep up your punching, kicking and jumping or jogging pace.
• Rest a few seconds between exercise and combinations if necessary by marching in place, but don't stop moving.
• Please be advise has with any exercise consult with your family doctor before your start any workout.