Looking for a workout to burn major calories [1], sculpt your upper and lower body, and slash stress? Then it's time you give boxing a try for a one-stop sweat that will leave you feeling good from the inside out. In fact, thanks to the high-intensity interval training (HIIT) aspect of boxing, you're likely to feel happier after a workout. Research published in the journal Neuropsychopharmacology found that HIIT workouts trigger more opioid release (aka, endorphins) than other types of workouts [2].

Even if you don't have a punching bag or belong to a boxing studio yet [3], you can do your own killer boxing workout at home without any equipment at all. Try this six-move plan from Miami-based trainer Christa DiPaolo, creator of Boxing & Bubbles [4], for a hard-hitting routine that will get your heart rate up and your aggression out.

This routine is also great for a beginner who isn't quite ready to beat up a bag (once you are ready, make sure to protect your hands [5] with a pair of quick wraps). But no matter what fitness level you are, this plan is fun and effective. So let's get started: you'll do each move for about one minute with a 20 to 30 second rest in between moves. Repeat the entire circuit for two rounds for a full-body fighting workout.

Related:

How Many Calories Should You Burn in a Workout? It's Complicated [6]

Fighting Single-Arm Squat Thrust and Power Hook

• Start in a neutral stance with your feet wider than hip distance apart and your hands in guard by your chin.
• Squat and place one hand on the ground.
• Jump your feet out into a wide high-plank position [7].
• Jump your feet back in and come back to standing with your hands in guard.
• Perform four alternating power hooks, keeping your elbows at a 90-degree angle and releasing your heels for power.
• Perform this exercise for one minute and see how many reps you can get in. Rest for 20 seconds before moving to the next exercise.
• Modify this move by omitting the jump and stepping both feet out into a high-plank position or by using both hands after squatting to get into the plank.

Boxing Drill

• Start in orthodox fighting stance with your left foot and hand forward and your right foot and hand back, keeping your knees slightly bent and your hands in guard by your chin.
• Perform a jab (imagine someone is in front of you and the target zone is their face). Punch with your lead left arm, keeping your elbow tight to the body and palm facing down.
• Next, perform a cross. Punch with your rear right arm, keeping your elbow tight to the body, release your right heel for power and make sure your palm is facing down.
• Keeping your hands in guard, bend slightly forward and to the right from your torso, elbows tight to the body (this is called a slip to the right in boxing). Envision getting out of the way of an incoming punch.
• Execute the slip on your left side repeating the directions above.
• Change your position to a southpaw stance (right foot and hand in front, left foot and hand behind) and repeat the drill.
• Perform this boxing drill for one minute total, 30 seconds in your orthodox stance and 30 seconds in your southpaw stance. Rest for 20 seconds before moving to the next exercise.
• This exercise works your speed. Modify by slowing down the tempo.

Fighting Crunch

• Start in a supine position lying flat on the ground, your face and torso facing up. Make sure your feet are firmly placed on the ground and your hands are by your temples.
• Crunch up into a seated position.
• Punch one arm across your body, rotating from your torso and finding length in your arm, palm facing down.
• Next perform a hook with the same arm. Your elbow is at a 90-degree angle, rotating from the torso, with your palm facing you or facing down.
• Repeat on the other side.
• Perform for one minute. Rest for 20 seconds before moving on to the next exercise.
• Modify by slowing down the tempo.

Snap Kick and Reverse Lunge Combo

• Start in your orthodox fighting stance with your left foot and hand forward, your right foot and hand back, and your knees slightly bent and hands in guard by your chin.
• Step the rear foot in to close the space, with your weight directly under your hips.
• Perform a snap kick with your lead leg. "Snap" from the knee and point your toes. Imagine the target zone you are hitting is under the chin or groin area.
• Next, bring the kicking leg back down and perform a reverse lunge with your rear leg. Keep your back tall and touch the ground.
• Do the same move this time in your southpaw stance (right foot and hand in front, left foot and hand behind)
• Perform this exercise for one minute total. Do 30 seconds in your orthodox stance and 30 seconds in your southpaw stance. Rest for 20 seconds before moving on to the next exercise.
• Modify by slowing down the tempo and range of motion with your kick.

Fighting Frogger and Cross-Body Punch

• Start in a high-plank position [8], your shoulders stacked under your wrists and feet hip distance apart.
• Jump both feet to a wide squat position. Keep a light landing and bring your hands in guard by your chin.
• Punch one arm across your body, rotating from your torso, palm facing down and repeat with the opposite arm.
• Bring both hands back to the ground and softly jump into your high plank. Repeat.
• Perform this exercise for one minute. Rest for 20 seconds before moving on to the next exercise.
• Modify by omitting the jump and walking the legs in and out instead.

Squat and Alternating Cross-Body Punch

• Start in a neutral stance with your feet wider than hip distance apart and your hands in guard by your chin.
• Squat, keeping your back tall, and touch one hand to the ground.
• Come back to standing with your hands in guard. Punch that same arm across your body, rotating from your torso and lifting your heel for power. Repeat with the opposite arm.
• Perform this exercise for one minute. Rest for one minute and repeat this entire circuit again for two rounds.
• Modify by adjusting the range of motion and tempo.