Boxer’s Lighting Round
When two-time boxing World Champion Danny Musico is short on time, this is one of his go-to workouts. "It's scientifically proven that faster, more explosive interval training is the most effective way to train for any sport, and is the best workout for overall fat trimming and conditioning," he says. He recommends doing this workout with minimal rest between exercises — 30 seconds to one minute, max.
Hit the Stairs: You can do this either on stadium steps or on a Stairmaster. "It is you versus the hill," he says, adding, "Running stairs will get your heart rate and blood pumping quickly." Do 30 seconds all out then 30 seconds at a recovery pace for three minutes.
Hit the Bag: If you don't have a punching bag, Musico says punching the air works just fine too. Do three minutes of 30-second intervals, with 30 seconds of all out punching and kicking and 30 seconds of rest. "It's all about speed and the combinations," he says, adding that getting your legs involved will really increase your overall burn. "Engaging the whole body for thirty seconds will feel like a lifetime."
Jumping Jacks: "They seem so simple, but they are incredibly effective," say Musica. Do three minutes going as hard as you can. For extra credit, throw in a few squat jumping jacks (starting and landing in a squat) every 30 seconds.
Jump Rope: "The jump rope engages every muscle in the body when done correctly, with a big effect on your quads, core, arms, back, and shoulders." For extra credit, throw in a few double-unders.
Squats and Lunges: Start in a squat position, moving through the full range of motion since it's a bodyweight-only exercise. Do 30 seconds of squats, then switch to lunges. Continue switching between each exercise every 30 seconds for three full minutes.
Final Superset
Perform three times.
- Push-ups for 30 seconds
- Plank for 30 seconds
- Mountain climbers with a twist: Bring knee to opposite elbow for 30 seconds
- Burpees for 30 seconds.
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