There’s a way to burn fat without doing hours of skull-numbing cardio: martial arts training.
That’s right: Used for years in boxing and MMA training, fast-paced interval workouts are great for any guy looking to get straight-up getting shredded. That’s why we’ve created this fighter workout—you don’t have to be an amateur boxer to derive the fat-shredding benefits.
“This workout is a form of high-intensity interval training (HIIT) since your heart rate increases and decreases,” says Oscar Hernandez, C.P.T., the designer of the routine. “Incorporate it into your weekly routine as a day of cardio to burn calories.” Square up and get ripped fast.
WORKOUT INSTRUCTIONS
Use 16-ounce boxing gloves. Each round is 3 minutes. Each active rest period is 1 minute.
THE WORKOUT
Shadow Boxing: 3 rounds
Active Rest: Ab circuit
- Crunch (15 sec.)
- Leg raise (15 sec.)
- Bicycle crunch (15 sec.)
- Front plank (15 sec.)
Jump Rope: 3 rounds
Active Rest: Overhead Barbell Press (for those less advanced, press for 30 seconds followed by 30 sec. rest)
Jab, Left and Right Hook, Left and Right Uppercut on 70-pound (or heavier) punching bag: 3 rounds
Active Rest: Circuit:
- Burpee (30 sec.)
- Kettlebell swing (30 sec.)
Hitting Double-End Bag: 3 Rounds
Active Rest: Speed Bag
Head Movements: Attach a tennis ball from above so it hangs above your shoulders. Hit the ball, duck and weave to avoid it: 2 rounds
Active Rest: 30-second plank after each round.
