If only there was a way to do effective cardio training without running. Oh, wait, there's boxing and mixed martial arts. Fast-paced workouts can be used for boxing and MMA training in addition to just straight-up getting shredded. "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.


Use 16-ounce boxing gloves. Each round is 3 minutes. Each active rest period is 1 minute. 


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: Burpee, 30 sec.; Kettlebell Swing (start with 20 pounds), 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.

8 Amazing Fat Burning Intervals>>>

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