40 - Minute Boxing Workout.

Because this workout includes short, intense bouts of high-energy activity it reshapes muscles, burns tons of calories and elevates metabolism in a way no other workout can.

Ideally, complete 3-4 times a week! (Well, at least once!).

So, get ready to go 6 rounds with my kick-boxing workout…

Round 1: Warm up (6 minutes)

Alternate one minute of step touches with 30 seconds of jumping jacks for a total of 4 times each.

How-to tips:

Step touches: Tap your right toe lightly in front of your left, then your left toe in front of your right. Swing your arms as you continue alternating left and right taps. Move at a comfortable pace that elevates your heart rate and quickens your breathing.

Jumping jacks: Start with your feet together, arms at your sides. Jump with your legs slightly wider than hip-width apart as you lift your arms up to shoulder level.

Round 2: Punch (6 minutes)

Move continuously from drill to drill without any break in between.

Drill 1: Alternate left and right punches 4 times, and then alternate lefts and rights as fast as you can 8 times. (2 minutes)

Drill 2: Alternate right and left punches 4 times, then alternate rights and lefts as fast as you can 8 times. (2 minutes)

Drill 3: Alternate left and right punches in sets of 8 with a slight hesitation between sets. (2 minutes)

How-to tips:

·  Start by making a semi-tight fist by curling your fingers into your palms and placing your thumbs on top of your index fingers ‑- not inside your fists. Be sure to keep your fists aligned with your wrists as you punch rather than slightly turned in or out.

·  Stand tall with abs tightened and your feet shoulder-width apart, left foot forward, right foot back. Keep your weight evenly distributed between your feet, and lift your right heel up.

·  Raise your fists in front of your face, lower your chin and keep your elbows in tight to your middle.

·  To throw a punch thrust your right hip forward and pivot quickly on the left heel. Extend your arm from the shoulder ‑- imagine it’s an extension of your back ‑- and take care not to lock out your elbow.

·  As you strike out, keep your other hand up in front of your face and your chin tucked. Return to the start and punch with the left.

·  When your arm returns from the punch, it should travel back along the same path with equal speed.

·  Fire punches out as hard and fast as you’re able. Aim to elevate your heart rate and breathing and to work up a sweat. Exhale forcefully through your mouth each time you throw a punch, and remember to use your core to help power your movement. 

Round 3: Jump (6 minutes)

Jump rope.

How-to tips:

·  Hold an end of the rope in each hand and stand with your feet together in front of the rope line.

·  Bend your elbows and hold your arms out to your sides at about hip level. Spin the rope quickly and, as it approaches your toes, skip over it.

·  Stay low ‑- only jump an inch or so off the floor ‑- and when you land allow knees to bend slightly to help absorb impact.

·  The rope is powered by the turn of the wrist and not the entire arm. The wrists are the motor, so to speak. Think of your legs as shock absorbers and springs that push you up and off the ground.

·  When you get into a comfortable rhythm, move into a “boxer’s shuffle”: Continue spinning the rope and, as it approaches your toes, shift your weight slightly to the left, move your left foot a small distance forward and jump, again staying low and slightly bending knees on touchdown. On the next spin, shift your weight right.

Round 4: Kick Time (6 minutes)

Move continuously from drill to drill without any break in between.

Drill 1: Alternate left and right kicks 4 times, and then stick with left kicks only 8 times. (2 minutes)

Drill 2: Alternate right and left kicks 4 times, and then stick with right kicks only 8 times. (2 minutes)

Drill 3: Alternate left and right kicks 8 times, and then stick with left kicks only, flick kick for 8. (1 minute)

Drill 4: Alternate right and left kicks 8 times, and then stick with right kicks only, flick kick for 8. (1 minute)

Round 5: Pump (10 minutes)

Do these five strength moves with a 15-second break between exercises.

Boxer Crunches: Lying on the floor; feet flat; hands at chest, fists in punching mode; take a breath in, listing head and punching hands across body 3 times as exhaling in crunch position; relax to floor. Repeat 24 times; resting after set of 12.

Last-Round Squats: Stand tall with your feet slightly wider than hip-width apart, hands on hips. Bend your knees until your thighs are parallel to the floor, then stand back up, taking care not to lock your knees. Clenching the buttocks together to stand. Do 32 reps and hold the last rep in the squat position for 20 seconds to feel ‘the burn!’

Championship Push-Ups: Get into a push-up position: Kneel on the floor with your legs together and your hands placed slightly wider than shoulder-width apart. Shift your weight forward so that you’re balanced on your palms with your thighs just above your knees. Bend your elbows to lower your body. When your elbows are parallel to the floor, press back up to the start without locking elbows. Do 16 reps slowly.

Heavyweight Dips: Sit on the floor with your legs straight out, arms at your sides, palms pressing into the floor at hips and fingertips pointing out behind you. Bend your elbows a few inches, and then straighten back up. Do 16 reps slowly.

Contender Crunches: Lie face-up with your hands under your butt and your abs pulled in tight. Lift your legs 1 to 3 inches off the floor without allowing your lower back to arch up. Holding this position, curl your head, neck and shoulders up and in, hold a moment and lower back down. Repeat 16 times.

Round 6: Cool Down (6 minutes)

Stretch out and cool down with these three flexibility enhancers. In kickboxing stretching and flexibility are kings!

Million-Dollar Babies: Stand tall and straighten your right arm across the centre of your body, placing your left palm behind your right elbow to create a stretch through your right arm and shoulder. Hold 30 seconds and repeat with the left arm.

Rocky Thigh Stretch: Stand tall, holding on to a chair with one hand for balance. Lift your right leg up and bend your knee to move your heel up toward your buttocks. Gently grasp your right toe in your free hand to create a stretch through your right thigh. Hold for 30 seconds and repeat with the left leg.

Olajide Back Extender: Lie face-down with your elbows bent and your forehead resting on your palms. Gently press up through your palms to straighten your arms and arch your back as far as you comfortably

 can. Look up. Hold for 60 seconds as the stretch spreads through your abs and into the tops of your quads.