Complete this six-exercise circuit by working for 30 seconds at maximum intensity, resting for 30 seconds, then moving onto the next exercise. A full round takes three minutes. Aim to complete five rounds in total for a 15-minute workout that’s sure to leave you a quivering mess.
You know it’s going to be a tough workout when it starts with burpees. Stand tall, then drop into a crouch and kick your feet backwards to get into into a press-up position. Then jump your feet forward, stand up and leap into the air. Repeat.
2. 1-2 punch on bag, step back, 1-2 punch on bag
The classic jab-and-cross combo. Throw one of those, step back, then step in and throw another 1-2 combo. Brush up on your punching technique with this guide to the four basic punches.
3. Prisoner squat
Put your hands behind your head as if about to be arrested and then drop down into a squat until your thighs are parallel with the floor. Stand up, then repeat.
4. High knees and straight shots
While doing high knees on the spot throw straight punches (into the air, not on the bag) with alternate arms. If you think this is a challenge for your co-ordination just wait until step six.
You know this one. Adopt the position – supported by your forearms and toes, with your body forming a ramrod-straight line from shoulders to feet – and hold it for the duration of the intervals.
6. High knees and uppercuts
Round off the circuit with some high knees while throwing uppercut punches (again, into the air). A test for both your fitness and your co-ordination.