You may not be ready to get in the octagon with Jon Jones or Rashad Evans, but you can work your butt off to get in fighting shape. 

This high-octane cardio workout will not only burn loads of calories and fat, it will also enhance your overall conditioning and endurance levels for greater athletic performance in the gym. So take a break from your typical cardio routine and push yourself to the limit with this full throttle, total body workout. See if you’ve got what it takes to go all 10 rounds with just 45-seconds rest between each round. 

The Workout: (10 Rounds Total)

Heavy Bag (hand and/or kick combinations)
Beginners: 15 seconds
Advanced trainers: 2-minutes

Jump Rope
Beginners: 15 seconds
Advanced trainers: 2-minute 

Jumping Jacks
Beginners: 10 reps 
Advanced trainers: 20 reps

Squat Thrust
Beginners: 10 reps
Advanced trainers: 20 reps

Mountain Climbers 
Beginners: 10 reps
Advanced trainers: 20 reps

Push-ups 
Beginners: 10 reps
Advanced trainers: 20 reps

Boxing: Jab/Cross/Hook/Uppercut
Beginners: 15 seconds
Advanced trainers: 2-minutes

Kicks: Front/Round/Side/Knee 
Beginners: 15-seconds
Advanced trainers: 2-minutes

Rob Fletcher is the founder of America’s Next Great Trainer – promoting positive, healthy, fit and active lifestyles. 

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