OK when it comes to stripping away that last bit of stubborn fat and etch in some details to your physique, boy do I have a workout for you. Look I prefer to keep a low body fat percentage by eating clean and hitting the weight room with intensity. However for experienced athletes eventually you will hit a wall with your fat loss at some point in your training. Blame evolution for this, when your body fat levels are in the single digits the body will fight to keep that extra fat for survival, so its up to you to outsmart mother nature with your diet and yes your training.
Being a former fighter my preference for cardio training is boxing. when I am not in the weight room you can find me in a boxing gym. I like to mix it up, after 25 years of training combination of boxing, fitness and weight training is directly responsible at 40 for having 7% body fat year round ( Clean eating is 80% ). Give this workout a try on off days from the weights or for the dedicated do this workout in the AM then your weights at night.
1) 3 min free skip
Followed directly by 25 pushups, followed directly by 25 squat jumps.
Rest 30 seconds
2) 30 second skip rope 50% effort, 30 second sprint 100% effort...Repeat for 3 minutes total.
Followed by 25 jump squats, followed by 25 incline push ups
rest 30 seconds
3) 30 second skip rope 50% effort, 30 second sprint 100% effort...Repeat for 3 minutes total.
Followed directly by 25 pushups, followed directly by 25 squat jumps.
Rest 30 seconds
4) 30 second skip rope 50% effort, 30 second sprint 100% effort...Repeat for 3 minutes total.
Followed directly by 25 pushups, followed directly by 25 squat jumps.
Rest 30 seconds
5) 30 second skip rope 50% effort, 30 second sprint 100% effort...Repeat for 3 minutes total.
Followed by 25 jump squats, followed by 25 incline push ups
Rest 30 seconds
6) 30 second skip rope 50% effort, 30 second sprint 100% effort...Repeat for 3 minutes total.
Followed directly by 25 pushups, followed directly by 25 squat jumps.
Rest 30 seconds......Done Total 21 minutes
Take 2 min break & at the same time put on your hand wraps and bag gloves.
Round 1) 3 min heavy bag work
rest 30 seconds repeat for four total rounds.
Total 35 minutes...... over 700 calories burned
Richard-