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A punch bag is far more versatile than you might think! With a little bit of imagination, you can turn your punch bag into a hardcore HIIT tool to build lean muscle and burn fat.

This 10-minute HIIT punch bag workout hits your body from all angles.

The kicking, punching, squatting and lunging work their own specific muscle groups, plus they all challenge your core muscles — a heavy bag takes some hustling and your body will feel the burn!

After two intense sets with the bag, just 30 seconds on the jump rope might sound easy, but this final exercise will finish you off and leave you drenched in sweat.

Give it your all — complete this workout and you’ll feel like Rocky Balboa training to take on the fearsome Ivan Drago!

As always, don’t forget to let us know how you got on via Twitter (@TrainEatGain).

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Workout Breakdown

Here is a breakdown of the full workout shown in the video — useful if you’re finding it hard to keep up with the video or if you’re not able to watch it whilst working out.

The workout should take no longer than 10 minutes but is guaranteed to get your heart racing. If you find it too easy or you just fancy a longer workout, repeat the entire workout for a hardcore 20 minute HIIT session.

Set 1:

1a. One-two-squats [30 secs]
1b. Gut-busters [30 secs, 15 sec per arm]
1c. Jump rope [30 secs]

1-minute rest

Set 2:

2a. Roundhouse kicks [30 secs, 15 secs per leg]
2b. Burpee-kicks [30 secs, alternate kicking legs]
2c. Jump rope [30 secs]

1-minute rest (take the punch bag down)

Set 3:

3a. Squat jumps with bag [30 secs]
3b. Shoulder swaps [30 secs]
3c. Jump rope [30 secs]

1-minute rest (lie the punch bag on the floor)

Set 4:

4a. Push-up bag jumps [30 secs]
4b. Bag lunges [30 secs]
4c. Jump rope [30 secs]