Burn fat faster with boxing and other kick-ass cardio.
More research is emerging to support the effectiveness of interval training – short, sharp bursts of high-intensity exercise – over single-state exercise, where the intensity stays low for longer. Boxing is perfect for interval training. It is good cardio and tones and strengthens. You can also intensify traditional exercises such as cycling and running. These four workouts each take between 20 and 40 minutes to do. Try to include one or two of them every week.
Do 1-3 rounds of all 4 circuits. It should take about 20 minutes in total.
Circuit 1: 50 straight punches, 5 deep squats. Do 10 sets.
Circuit 2: 100 upper cuts, 10 full sit-ups. Do 5 sets.
Circuit 3: 50 hooks, 30 seconds plank. Do 5 sets.
Circuit 4: 50 straight punches, 5 step-ups each leg. Do 10 sets.
We’ve got a circuit of skipping mixed with weight-bearing exercises. Time yourself as you do each set and see if you can do it faster each time. It should take you a total of 35 minutes.
Circuit: 60 double-feet skips, 20 walking lunges, 60 alternate-feet skips, 10 push-ups, 60 double-feet skips.
Sets: 6 sets of the circuit.
Do 1 set of each exercise. It will take 40 minutes in total.
Exercise 1: Warm up on the bike for 5 minutes. Cycle slowly for 10 seconds, then cycle flat-out for 10 seconds. Continue this pattern for 10 minutes. Rest for 3 minutes.
Exercise 2: Cycle slowly for 20 seconds, then cycle flat-out for 20 seconds. Continue this pattern for 10 minutes. Rest for 3 minutes.
Exercise 3: Cycle seated on a light resistance for 10 seconds, then cycle standing on a hard resistance for 10 seconds. Continue this pattern for 10 minutes.
These are sprints between 2 markers. Start at marker 1, sprint to marker 2, touch it with your right hand. Turn, sprint to marker 1, touch it with your left hand. Completing all exercises will take over 30 minutes.
Exercise 1: Place 2 markers 20m apart. Run back and forth for 1 minute. Rest for 1 minute. Repeat 5 times.
Exercise 2: Place 2 markers 12m apart. Run back and forth for 1 minute. Rest for 1 minute. Repeat 5 times.
Exercise 3: Place 2 markers 8m apart. Run back and forth for 1 minute. Rest for 1 minute. Repeat 5 times.
Sonie Shaw, 34, is a personal assistant who enjoys circuit and weights training.
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