If you’re looking to make the most out of limited time to workout, intensity is the key. And, if you need inspiration, look no further than boxers, who have to train for rounds that only last for 3 minutes at a time, but require maximum intensity and just 1-minute of rest between rounds.

This workout was inspired by Seniesa “Superbad” Estrada. The Ladder Athlete and multi-division champ is currently undefeated and holds the record for fastest knockout in women’s boxing history.

You don’t need to step into the ring to benefit from her mix of high-intensity intervals with short periods of rest in-between.

Whether you’re training to become a better boxer or are just looking for something to mix-up your routine, this workout will crush calories, help build lean muscle, and improve coordination, endurance, strength, agility, and footwork. All it takes is 30 minutes, no gloves, bag, or equipment required.

Warmup: Do 10 reps of each exercise, resting only as needed.

  1. Overhead Lunges
  2. Inchworms
  3. Push-Ups

Cardio: Set a timer for 10 minutes and perform one of the below exercises, pushing your intensity around 70% of your maximum effort.

  1. Running
  2. Stairs
  3. Cycling or Rowing

Shadow Boxing: Set a timer for 1-minute and mix all exercises below in any pattern you want—that’s 1 round. Rest for 30-seconds in-between each round. Complete 8-10 rounds.

  1. Jabs
  2. Crosses
  3. Hooks
  4. Uppercuts

BONUS: Want to finish even stronger? Grab a jump-rope (or invisible jump-rope) and do 3, 60-second rounds with a 60-second rest in-between.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.