Ever imagine what it’s like to go a few rounds in the boxing ring—elbows in, fists up, chin down. The black ropes closing in on your opponent as you prepare to take him down by sheer force. Though you may not be in line to be the next heavyweight champ, you can still train to be in fighting shape.

Boxers undergo some of the most intense training to prepare for just minutes in the ring. Sure, lifting weights and running endless miles will do the trick, but lets be real, nothing feels better than sweating it out like a true badass. Treadmills and stairmasters are child’s play in comparison to banging out a few rounds of speed rope or deadly one-two combinations.

Speed rope training and shadow boxing are staples of a fighter’s workout. They burn an insane amount of calories, tone your entire body, and have you gasping for air in minutes. With minimal equipment needed, they can be done almost anywhere. Incorporate these two classic exercises into your weekly workouts to change up stale routines, and maybe, just maybe, you’ll be able to last a few rounds with one of the greats.

Speed Rope

Shuffle your weight between your feet, keeping them as close to floor as possible. To kick up the intensity use a weighted speed rope or try double unders or sprinting. 3 rounds. 3 minutes each. 45 seconds rest in between.

Shadow Box

With dumbbells in hand, and feet at 11:00 and 4:00, throw out jabs, hooks, and uppercuts in varying combinations. Move your feet and add in some bobs and weaves to kick up the cardio even more. If boxing in front of a mirror, try to land your punches on your own face. Don’t forget to breathe! Exhaling when you throw a punch allows for greater force and exertion and helps you keep a solid rhythm. 3 rounds. 2 minutes each. 45 seconds rest in between. Use 3-10lb dumbbells.