01/07/2013 12:42 pm ET Updated Mar 09, 2013

Punch Off The Pounds

Maybe you're not the fighting type, but here are some facts that will get you in the ring: Boxing blasts up to 600 calories an hour while sculpting your arms, shoulders, core, and legs. And since nailing the punch sequences requires extreme focus, boxing is an excellent way to train your mind and body at once.

Try this routine, created exclusively for SHAPE by Sensei Guillermo Gomez, fourth-degree black belt and creator of Martial Fusion, and knock yourself out!

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