Boxing workout

Not long ago, boxing workouts were confined to dark rooms that smelled of sweat and mildew. Today, however, boxing's appeal as a workout has never been greater. In fact, heavy bags and sparring classes are almost de rigueur in many well-equipped gyms.

"In boxing, you work hard for one round, then relax," says former international boxer Ali Jalal, who now coaches at The Yorkville Club in Toronto. It's a unique form of interval training that constantly keeps your body guessing and makes your workout more efficient. "This is especially important once you hit middle age," says Jalal. This is when your metabolism starts to slow, and if you keep doing the same form of continuous aerobic activity you may stop seeing results.

Boxing can be empowering and fun, but it can also be intimidating if you don't know what you're doing. To help you get started, Jalal created a workout you can do on your own or with a friend. So whether you follow this workout or choose to join a class at the gym, you'll be prepared for the fight that lies ahead.