4 boxing moves to lose weight and strengthen core

10-minute workout

Squat & punch

Start in a squat with feet shoulder-width apart. Hold position and punch one arm across your body, alternating arms, for 60 seconds. Stand up and shake legs out. Do 3 reps.

Perfect your form: Keep lower back straight and press your weight into your heels.

Dial it down: Don’t squat down as low.

Amp it up: Hold a pair of light hand weights and punch with control.

Lunge & cross

Stand with feet shoulder-width apart, hands on hips. Step one foot forward into a lunge and cross punch with the opposite arm. Return to start and repeat on opposite side. Switching sides as fast as you can, continue for 20 seconds. Do 3 reps.

Perfect your form: Keep upper body straight and avoid leaning forward as you lunge.

Dial it down: Slow your pace.

Amp it up: Punch with both arms each time you lunge.

Crunch & punch

Lie on back with knees bent and feet on floor. Rise to a crunch and hold position. Punch one arm forward, then the other, before returning to the floor. Alternate the starting arm each time. Do 20 reps.

Perfect your form: Lift from your core, not your neck.

Dial it down: Tuck feet under a couch for stability.

Amp it up: Increase pace, without compromising form.

Shadow reps

Stand with feet shoulder-width apart, one foot slightly forward, knees bent in a boxer’s stance. Throw 2 jabs, a cross and another jab. Continue for 60 seconds. Repeat on opposite side. Do 3 reps.

Perfect your form: Keep your knees slightly bent.

Dial it down: Do fewer reps.

Amp it up: Hold a pair of light hand weights and punch with control.