The Creed II boxing HIIT workout that definitely packs a punch

ROUND 1

Warm up: You’ll want to include continuous, dynamic movements mobilising your entire body. This workout taps into every aspect of your fitness.

Pick any two from – downward dog, pigeon stretch, planks, side planks and hollow holds.

Hold each stretch for 30 seconds, then rest for 30. Repeat once more.

ROUND 2

Skipping: Pretty self-explanatory. Skip for a minute, rest 30 seconds. Repeat once more. Burpees if you can’t skip.

ROUND 3

Bag work: Perform a combination of jabs, hooks and uppercuts for a minute. Rest for 30, repeat once more.

ROUND 4

Dynamic core work: pick two from – toe taps, mountain climbers, high plank with shoulder taps and Russian twists.

Work for 60 seconds, rest 30, then repeat.

ROUND 5

Static core work: high plank moving into a low plank for a minute, then rest 30 seconds. Follow with a minute on side planks, then 30 seconds rest.

ROUND 6

Strength (lower body kettlebell work): 30 seconds kettlebell swings into 30 seconds goblet squats. Rest 30 seconds, then repeat.

ROUND 7

Bag work: Perform a combination of jabs, hooks and uppercuts for a minute. Rest for 30, repeat once more.

ROUND 8

Strength (upper body kettlebell work): 30 seconds kettlebell shoulder press, 30 seconds push ups.

Rest for 30, then move into single arm kettlebell rows and kettlebell head circles.

ROUND 9

HIIT (following a tabata protocol): Burpees for 30 seconds, mountain climbers for 30.

Rest for 30 seconds, then move into push ups for 30 seconds then fast feet on the spot for a further 30.