I have designed another super intensive workout, which I’ve named the 40 minute circuit. All it takes is 40 minutes of your time, a stop watch, boxing gloves, a mat, weights and a skipping rope.

The Workout

You will perform 4 sets of this circuit, which will be exhausting to the body, but try to work through the pain and push your body. It will thank you for it in your improved fitness over the weeks.

You need only perform this circuit 2-3 times per week. You require a rest in between to allow your muscles to grow stronger.

When performing the workout, try not to have a break in between sets, but if you must, keep it to a minute.

  • Set your stop watch to 3 minutes and perform 3 minutes of skipping.
  • Instantly move to the boxing bag and perform straight punches, upper cuts and jabs for 3 minutes. If you do not have a boxing bag, perform shadow boxing. Try to stay on your toes at all times and keep your guard up.
  • Perform 25 weighted squats. If you do not have any weights, use your own bodyweight to perform the squats.
  • Perform 10 one legged deadlifts with 10kg on your right leg, then transfer the weight onto your left.
  • Perform 10 extremely hard bastards. Start in squat position, jump down into a press-up, spin your legs round and stretch your whole body, then pull yourself up, with no hands if possible and perform a tuck jump. That’s 1 rep. Perform 10 of them. They are very tough but push your body. My mantra is ‘no pain’ as Rocky Balboa’s trainers state to him through his super hard boxing training.

Perform another 3 sets of the above. Yes, it will be hard, but try to work through it. Add a motivating CD to your hi-fi or click on a super playlist on your ipod to give you that extra motivation. Remember it’s only a short workout, and the time will fly by, just try it!

Make sure that you let your muscles rest after this intensive workout, so do not attend the gym the next day. It is actually beneficial for your muscles in the resting period. They grow back stronger, and because this workout uses bodyweight training, plyometrics and anaerobic exercise, your body will be burning fat for up to 48 hours afterward. Over time this will increase your basal metabolic rate (the rate that you burn calories per day).