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The Best Workout for a Knockout Body

Give fat a one-two punch with this fast-paced circuit that matches boxing-inspired cardio with strength moves so that as you lose the flab, you unveil muscle. You'll push your aerobic and anaerobic fitness to new levels, maximizing calorie burn and amping up your metabolism while improving your cardiovascular fitness to boot. [Tweet to let everyone know you're doing this workout!]

How it works: Do as many reps as possible (AMRAP) with good form of each exercise for the prescribed amount of time. Each round uses a 2:1 interval ratio, with 2 minutes of high-intensity effort followed by 1 minute of an active-recovery strength move. Rest for 30 to 60 seconds after the strength move if needed. (If it’s too tough to hang for 2 full minutes at first, switch the ratio—1 minute cardio and 2 minutes strength—and add more rest as needed.) Perform the circuit up to 4 times total.

Total Time: up to 30 minutes

You will need: No equipment

1. Jab Cross Power Drill

A.

Stand with right foot forward, elbows bent “on guard” in front of ribs, and hands in fists. Throw a jab punch with right arm by extending right arm out, turning palm toward the floor, then immediately drawing elbow back into on guard.

B.

Throw a cross punch with left arm, extending left arm forward, turning palm toward the floor, rotating right hip into punch, and lifting left heel off the floor. Return to start. Continue alternating jab and cross for 1 minute, then switch sides and repeat.

Sets:

1

Reps:

AMRAP for 2 minutes

2. Pushup to Side Plank

A.

Begin in pushup position with feet together, hands slightly wider than shoulders. Bend elbows, lowering chest as close to the floor as possible, maintaining a straight line from heels to head.

B.

As arms extend, rotate body into a right side plank, drawing abs in tight, stacking hips and heels, and reaching right arm up to ceiling. Return to pushup position and repeat, alternating sides.

Sets:

1

Reps:

AMRAP for 1 minute

3. Side Shuffle Cross

A.

Stand in a split stance with left leg forward and arms on guard. Throw a cross punch with left arm, extending arm forward, turning palm toward the floor, rotating left hip into punch, and lifting left heel off the floor.

B.

Quickly bring arms back on guard and do a single side shuffle sideways to the left; immediately cross punch with left arm. Repeat as quickly as possible, alternating sides each time.

Sets:

1

Reps:

AMRAP for 2 minutes

4. Traveling Slip Squat

A.

Begin with arms on guard, feet together. Take a wide step to the side with right foot, bending knees and lowering into a squat as upper body leans to the left.

B.

Move torso around to left (imagine tracing a letter "U" with upper body), shifting weight onto right leg. Stand up, sliding left foot to meet right. Repeat on opposite side, traveling slightly forward with each step. Continue alternating sides.

Sets:

1

Reps:

AMRAP for 1 minute

5. Upper Hook Switch Drill

A.

Stand in a split stance with right leg forward and arms on guard. Throw an upper-cut punch by bending right elbow into body, rotating right hip and heel, then immediately scooping arm in front of you as if punching up and under your opponent's chin. Immediately repeat on left side.

B.

Throw a left hook by raising left elbow to shoulder height out to the side, keeping forearm parallel to floor and pivoting left heel up as left hip rotates forward. Immediately repeat on right side. (Shown)

C.

Bring arms on guard and drop down into a squat with upper body facing right.

D.

With arms still on guard, jump up, rotating 180 degrees mid-air to face opposite side, landing in a squat. Stand and repeat the full combo on the other side, alternating sides each time.

Sets:

1

Reps:

AMRAP for 2 minutes

6. Rock and Roll Stand Up

A.

Stand with feet hip-width apart, arms on guard. Lower into a squat.

B.

Drop hips all the way to the floor, sitting down and rounding back as you roll backward, tucking knees into chest with arms on guard. Return to standing while keeping arms on guard, rising up through squat on the way up. (If this is too difficult, use arms to help lower body to the floor, rock back, and stand up.)

Sets:

1

Reps:

AMRAP for 1 minute