Even thought I’ve had quite a long break from my workouts, this was still intense and got the heart pumping. This workout incorporates three sets of skipping, press-ups, squat thrusts, weighted squats, bicep curls, sit-ups, shadow boxing, and turkish get up. This workout should take around 45-60 minutes.

Equipment required

  • Skipping rope
  • stability ball (optional)
  • Boxing gloves (optional)
  • hand weights

The Workout

  • Perform 10 minutes of skipping to warm up, or about three song lengths. Try not to have a break in between. Skipping is great for building the calf muscles, tones the buttocks and thighs, and burns a shit lot of calories.
  • Perform 20 tricep press-ups on an incline (to make it harder), or on the floor. With a tricep press-up, the hands are brought in to shoulder width. This press-up is harder but works the back of the arms, as well as the chest and back muscles.
  • Grab your weights and perform 20 bicep curls on each arm. If you can, try to leave a gap in the time it takes for you to bring the weight down. This really works the muscles.
  • Pick up a heavier weight, add them to your shoulders, or you can keep them in your hands, and perform 20 weighted squats. Keep your back straight throughout, and push your buttocks far back to really work those gluteal muscles. Remember to breathe throughout.
  • Turkish get up: This is a very tough exercise, which is why I ask only that you perform 5 reps on each side. Lie down flat on the floor or a mat if you’re already sweaty, and grab a hand weight and raise it over your head. Push yourself up to standing position using your body weight but keep the weight held in the air at all times. This move works the whole body. By the fourth or fifth rep, you should really feel the burn. Perform five reps holding the weight in the air in the right hand, then carry on with the left side.
  • 3-5 minutes shadow boxing or throwing punches at a punchbag. Throw jabs, upper cuts and straight punches. Try to stay on your toes to keep the heart rate up, and keep the hands held high.
  • 20 weighted sit-ups on a stability ball. If you do not have a stability ball, perform 20 crunches with or without a weight. Weighted sit-ups build the muscles faster and strip off the fat.
  • Finally, perform 20 squat thrusts. Fairly simple I know, but after this mini workout, this is a tough move.

Right folks, that’s one set. Try to perform another 3 more. This workout works on the cardiovascular and anaerobic systems. The weights help to burn off the fat and keep the metabolism high, and the skipping and boxing works the heart at a great rate. Expect to burn around 400 calories during this workout. You’ll burn more depending on the intensity.

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