You don’t have to get in the ring against an opponent to knock out calories with boxing-style workouts. Hit a heavy bag, work with a partner, or just perform punch combos on air to smash through calories — up to 800 per hour, if a study from supplement maker Forza’s claims are correct. Check out these boxing workouts to get punching.
You’ll burn a ton of calories with the short bursts of speed, balance, and coordination it takes to finish a full agility ladder circuit—especially if you run through the drills continuously with limited rest.
But your brain might get the best benefit from this type of cardio exercise. A 2014 study from the Air Force Research Laboratory showed that agility training can improve cognitive performance along with boosting cardio levels. Instead of just plodding mindlessly along on a run, agility drills help you hone your VO2 max, athletic footwork, memory, and concentration.