This work out can be undertaken almost anywhere and consists of 2 basic activity exercises carried out at speed for a set time frame. The only equipment required is a stopwatch/timer and a punch bag (optional). Alternative exercises can be substituted.

Beginners: 20 - 35 minutes

Intermediates: 30 - 60 minutes

Advanced: 40 - 75 minutes

Start with some light stretching for 2 minutes and, if time and place allow, light cardio for 2-5 minutes before moving onto this workout.

If you have not exercised for some considerable time this is a good place to start. Perform each exercise for the stated time before moving onto the next one, completing 1 set Muscle soreness may mean you are only able to complete this workout every 3-4 days, after several weeks you should able to do this every other day. The ultimate aim is to do this every day, for a total number of 3 sets.

Burpees for 30 seconds.

Shadow box (or punch bag) for 30 seconds.

Burpees for 30 seconds.

Shadow box (or punch bag) for 30 seconds

Rest for up to 2 minutes – this represents 1 set.

Finish with 10 - 15 minutes of light cardio followed by 2 minutes of stretching.

If you have been exercising for a little while, this may be a good place for you to start. You should be able to this every day or every other day, perform each exercise for the stated time before moving onto the next one, for 2 – 4 sets.

Burpees for 45 seconds.

Shadow box (or punch bag) for 45 seconds.

Burpees for 45 seconds.

Shadow box (or punch bag) for 45 seconds.

Rest for up to 1 minute  – this represents 1 set.

Finish with 15 – 30 minutes of cardio, followed by 2-4 minutes of stretching.

This should be a typical everyday workout for you and could even be your rest day workout from weight training. The exercises should be easy to complete (at least at first), perform each exercise for the stated time before moving onto the next one, for 3 – 5 sets.

Burpees for 1 minute.

Shadow box (or punch bag) for 1 minute.

Burpees for 1 minute.

Shadow box (or punch bag) for 1 minute.

Rest for up to 30 seconds (but ideally with no rest)  – this represents 1 set.

Finish with 20 – 40 minutes of cardio, followed by 5 minutes of stretching.