Here are a few things you may or may not know about me.

First of all I like to use boxing for fitness. It is a great type of workout that has stood the test of time. Plenty of other types of workouts and fads have come and gone, however boxing remains as on of the best workouts to this day. Secondly I am a big fan of the Tabata Protocol which has really made a hit since the research paper were published.

It would come as no surprise to anyone then that I am a huge fan of using the Tabata protocol with boxing!

If the term 'Tabata' is foreign to you then all you need to know for now is that you are going to work as hard as you can for 20 seconds, rest for 10 seconds and repeat this eight times. It is based on a study by Japanese researcher Izumi Tabata and his colleagues.

Sounds easy enough right? Well done at the recommended intensity, tabatas are a sure fire way to kick your butt in a hurry. Not only that but they will also get you fit in a hurry and have you dropping those unwanted kilos before you know it.

Give the following boxing workout a try as a finisher to your workout or go a few rounds by itself. You can do it with a partner using gloves and focus pads or by yourself shadow boxing.

Perform each round for 20 seconds of maximum effort followed by 10 seconds of rest.

1. Double Hooks (Left hook, left hook, right hook, right hook)

2. Hook and Bob (Left hook, bob, right hook, bob)

3. Jab, Cross, Jab, 3 shuffles then southpaw Jab, Cross, Jab, 3 shuffles.

4. Left Uppercut, right uppercut, left uppercut, 3 shuffles then southpaw right uppercut, left uppercut, right uppercut, 3 shuffles.

5. Repeated Jab, Cross.

6. Repeated Left Uppercut, Right Uppercut.

7. Jab, cross, jab, cross, 4 shuffles.

8. Left uppercut, right uppercut, left uppercut, right uppercut, 4 shuffles.