Do you want a total body workout that develops coordination and speed as well as strength? Try adding boxing workouts to your fitness routine.
A boxing workout is a fun alternative to lifting weights because you get your resistance training from punching a heavy bag. But because boxing also builds both stamina and speed, adding boxing workouts to your fitness plan will not only make you stronger, you will lose body fat and increase your endurance. Here's a basic boxing workout:

• Warm up. Jump rope or do some cardio activity for around 10 minutes, then do a few easy stretches for your chest and shoulders, as well as your quads, hamstrings and calves.
• Start with stance. Stand and turn one shoulder and the foot on that same side towards the center at a 45-degree angle. Keep your hips square and your abs pulled in.
• Hold your hands at chin level with palms facing each other. You're ready to punch the bag!
• Hit hard. Start by hitting a small bag vigorously for several minutes, and the move on to the heavy bag. Use a combination of moves and hit as hard as you can to get your blood flowing and your muscles working.
• Mix it up. Add some interval training by jumping rope for 3 minutes between intervals of bag punching.
• Add abs. When you're done with your workout, do some abdominal crunches-- and keep your gloves on. The gloves add an extra few pounds of weight to increase the difficulty of the move.
• Cool down. When you're finally done, don't forget to do some more upper and lower body stretches.