Many of us don’t like boxing. There’s a brutality to the sport that just doesn’t appeal to many people.

However, there’s one thing that’s undeniable about the sport: To do it well, one must be in great shape.

We’ve all seen boxers. Remember the nonheavyweights. Remember their physiques.Phenomenal.

A vast majority of male and female boxers alike have physiques that are just right for most of us. They’re not overbearingly muscular. They’re not lithe or sinewy, either.

They’re strong and determined-looking, and they’re full of a confidence and bravado born of the training it takes to get that type of body.

And to my female readers, I understand boxing is a testosterone-filled, macho sport. But you aren’t fooling me! I get you in the studio on the heavy bag, and you go crazy. You start channeling that last fight with the significant other, maybe the idiotic boss or possibly a spat with a co-worker.

Whatever the reason, you start hitting that heavy bag with gusto. After a while that turns into a metabolism-increasing, fat-burning workout. And you love it!

For you skeptics, all I can say is give it a try. It’s not all punching bags and pads, but all of it deviates from your normal workouts enough to be intriguing, but not so much that it seems outlandish.

Following are three simple boxing workouts that can be completed within 30 minutes.

Nine rounds – equipment needed: timer, jump rope

Get a stopwatch or, better yet, a countdown timer and set it at three minutes. For those three minutes, or Round 1, either shadowbox or punch a heavy bag if there’s one available. For Round 2, do three minutes of continuous sit-ups or crunches. Round 3 gets three minutes of jumping rope.

Repeat each round three times.

Hit and run – equipment needed: stopwatch, track, possibly boxing pads and a partnerFind a track, since it’s easier to measure 200 meters. The person exercising will jot (a gait between a jog and a trot) for one mile or four laps. Every 200 meters the “jotter” will stop and do three minutes of bobbing and weaving, and assorted punching – jabs, uppercuts, etc.

If there’s a partner participating in the punching, the 200 meters can be alternated so each person punches once each 400 meters. Or increase the distance to two miles. That way each person gets 24 minutes of punching.

4-speed – equipment needed: stopwatch, open field, possible boxing pads and a partner

For this one, you need to measure 25 yards on an open field. Start the exercise by doing a 100-yard shuttle – running from the start position to the 25-yard marker and back, twice. Then move into 30 seconds of speed squats followed by 30 seconds of push-ups and ending with one minute of punching. Repeat four times.

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Bryant is a former Gazette reporter now living in San Diego. He holds training certifications from the National Strength and Conditioning Association, USA Weightlifting and the Titleist Performance Institute. Reach him through the “contact” link at www.nobullfit.com.

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