Most gym punchbags lead a lonely life of neglect, punctuated by an occasional half-hearted beating. But try this fat-busting circuit and you’ll soon turn the world’s most underused piece of fitness equipment into your own personal weight-loss station.
‘Try to keep up the intensity on this workout to really blitz those calories, but remember to breathe out on the effort phase of each punch or you will run out of puff,’ says personal trainer Paul Stephen Lubicz, who has created this routine for Men’s Fitness. It doesn’t matter if you’re not a trained boxer – just put lots of effort into your punches and kicks and you’ll be looking leaner and meaner in no time.

How to do this workout
Do the following exercises in order, taking no rest in between. Once you’ve completed one circuit rest for two to three minutes before going again. Amateur boxers should stick to one circuit, scrappers should do two circuits, brawlers should try three and head cases should attempt four. Do the routine three times a week for four weeks, or do it occasionally as part of awider fitness programme.

Paul Stephen Lubicz is director of The Wellbeing Manager and has worked as a health and fitness consultant on films such as Pirates Of The Caribbean and Troy. He is also the author of Body Conditioning For Men (Hamlyn, £12.99). You can get in touch with him through the website at www.thewellbeingmanager.com.

See our Fitness Walkthrus to begin fat-burning routine now...