By Marissa Gainsburg, Gym Equipment sponsored by REBEL Elite Fitness

First rule: Lose the punching bag. We’ve got a stripped-down kickboxing routine that blasts serious fat.

You don’t need a sparring partner to whoop ass. Swinging, hooking, and jabbing nothing but air is a total-body workout. “Your arms, legs, and core are working to propel each rotation,” says fitness instructor Christa DiPaolo, creator of the boxing-based class The Cut at Equinox. “As long as you’re moving quickly, you’re going to get your heart pumping, fire up your major muscles, and blast kilojoules.” This exclusive sequence, created by DiPaolo, alternates between rounds of punching combos and conditioning drills for a fast and effective workout designed to build power and stability while improving your cardio.

Want to up the ante? Hold a pair of very light weights throughout. That’ll increase muscle activation and help you zero in on your strikes. So blast your favourite pump-up songs and do the following circuit three times a week: Starting with the first move, complete as many reps on one side as you can in one minute; switch sides and repeat. Continue for each of the remaining exercises, moving from one to the next without resting. Repeat two or three times.

READ MORE: Here’s How To Box Your Way To Fitness In 4 Fun Moves

Watch one of our WH staffers perform the moves:

1. Jab, Cross, Bob and Weave

Stand with feet a bit wider than your shoulders, left in front of right. Hold hands at face level, then jab your left fist forward, ending with your palm facing down; quickly pull back in. Pivot as you punch with your right arm; pull back in. Lower into a semi-squat as you turn your body clockwise. That’s one rep.

2.  Sit-up with Straight Punches

Lie on your back, legs bent and feet hip-width apart, elbows bent with hands by your shoulders. Brace your core to lift your torso off the ground, then punch forward with your left arm; quickly pull back in. Punch your right arm toward your left knee. Lower down to return to start. That’s one rep.

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3. Jab, Hook, Snap-Kick

Stand with feet wider than your shoulders, hands at face level. Jab your left fist forward; pull back in. Hook with your right arm; pull back in. Kick your right leg. Lower to return to start. That’s one rep. Try to pivot your body to throw your weight behind your kicks and punches.

4.  Reverse Lunge with Plyo Knee

Stand with feet hip-width apart, elbows bent at your sides. Step your right foot back, bending your left knee to lower your right knee toward the floor. Push off your left foot as you swing your right knee forward to hip height, switching your arms as you move. Step your right foot back to return to a lunge. That’s one rep.

Falling in love with boxing style workouts? Here’s how to shape up fast with boxing, plus 6 reasons to try boxing and rock it like Rocky!