While raw muscular strength is obviously an important part of being a fighter, there’s another element that many people often forget: stamina. Being able to throw one strong punch doesn’t mean much if you can’t keep throwing that punch, over and over, to the point that your eyes are stinging from sweat. Add in the challenge of defending and maneuvering, and your lungs are probably more important than any single punch you can throw.

That's why these workouts are designed to help you gradually increase your endurance by regularly doing a series of challenging exercises. Just remember to avoid overexerting yourself.


Perform the exercise pairs (marked A and B) as supersets, resting the prescribed amount of time after the second exercise. (So you'll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.) Perform the remaining exercises as straight sets.

For more fighting tips:

Check out the four basic boxing moves that will teach you to punch like a boxer, how to throw the perfect boxing punch, and the beginner’s guide to boxing workouts.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.