If you plan on hating cardio and want to stop losing body fat, go buy a treadmill, stationary bike or rowing machine. They’re the most boring way to lose minutes of your life and sanity. If you think a minute goes by fast, then try spending one on a whirring treadmill. It’s excruciating.

What happens when you loathe a type of exercise? You stop. Simple. Money wasted. Waist expanded.

However, a workout that involves the basics of combat sports is the best way to stay mentally engaged, remain motivated and optimize your total body conditioning.

You can do the session below on a burnt-out punching bag or you can upgrade your routine, and life, by using Bas Rutten’s Body Action System (BAS) that lets you bang out every punch, block and kick combination you could ever hope for.

It’s completely adjustable and doesn’t need to be hung like a traditional bag. It even folds away for compact storage, making it the perfect buy after you’ve sold that unused treadmill.  The training session below will not only build strength but couple your gains with fitness and a lower body fat. Now that’s something worth fighting for.

Punching Sprawls (1 minute)

Muscles: shoulders, glutes, quads, hamstrings, calves, abs

  1. Stand in a fighting position with one foot forward and other back and your hands clenched in a fist in front of your face.
  2. Throw a punch with each hand then drop into a push-up position without allowing your hips to sag. Push your feet back then forward and spring back into the start position.
  3. Rest for 1 minute

Sit Up Punch-Punch Elbow-Elbow (1 minute)

Muscles: obliques, abs, shoulders and biceps

  1. Wearing bag mitts, lie on your back, knees slightly bent. Ask your partner to hold pads over you and start with your back flat on the floor.
  2. Perform a sit-up by raising your torso off the ground then hit the opposite pad twice with each hand. On the next rep, hit the pads with your elbows. Continue to alternate until your minute is up.
  3. Rest for 1 minute

1-2 Punch Combo (1 minute)

Muscles: shoulders, chest, biceps, triceps, core

  1. Stand in a fighting position in front of a punching bag with one foot forward and other back and your hands clenched in a fist in front of your face.
  2. Jab the bag once with your non-dominant hand then punch it twice with your favored hand.
  3. Rest for 1 minute

Straight Punches (1 minute)

Muscles: triceps, shoulders, chest, triceps

  1. Stand in front of a punch bag in a fighting position with your hands raised to your chin, fists clenched, and your strongest foot placed behind you so you’re in a staggered stance.
  2. Punch the bag with your right hand then with your left hand. Continue to alternate until you’ve completed all the reps.
  3. Rest for 1 minute

Straight Kicks (1 minute)

Muscles: triceps, shoulders, chest, triceps

  1. Stand in front of a punch bag in a fighting position with your hands raised to your chin, fists clenched, and your strongest foot placed behind you so you’re in a staggered stance.
  2. Kick the bag with your right foot then with your left foot. Continue to alternate until you’ve completed all the reps.

To learn more about Bas Rutten’s Body Action System (BAS), click here.