Boxing is an incredible workout. It’s a tough sport, which is why fighters are extremely conditioned. Their performance depends on it. Sweat-clad athletes with bulging veins and six-pack abs are often the picture of an elite boxer at work. While you may not have a goal of stepping in the ring any time soon, you can still cash in on this incredible form of training to shake things up and maximize your calorie burn.

The Gear: You’ll need a heavy bag (many gyms have one), boxing hand wraps, and a pair of bag gloves. Wraps are necessary to protect your knuckles from scrapes and injury, and to offer wrist support. Bag gloves pad your hands and wrists.

The Workout: A HIIT-style boxing workout usually consists of a warm-up and calisthenics followed by 3–5 rounds of timed boxing intervals with rest or active rest between each round. This workout is a surefire way to keep things interesting and keep your heart rate sky high.