Equipment needed:

• Jumping rope
• Dumbbells you are comfortable with
• Open space

Warm-up

Make sure that you are adequately hydrated and stretch to avoid increasing your chances of injury. Get warmed up with: 

• Backward and forward shoulder circles for 20 seconds each
• Jumping Jacks for 30 seconds
• Light bounces on your feet for 30 seconds
• Bodyweight squats for 20 seconds 

Remember to listen to your body and not overextend yourself. It's not about speed but how you can maintain good form throughout each movement. 

Round 1

• Jab, cross, Jab on your left and right side for 20 seconds on each side. Be light on your feet with your core tight. Swing each punch by using the power of your core to power each swing. Keep your arms straight when aiming for your imaginary target.
• Split squats for 30 seconds on each leg. Aim not to lean over when doing each split. Keep your core engaged and your knees slightly behind your feet.
• Jab, cross, uppercut for 20 seconds on each side. Be light on your feet with your core tight. Try to control each punch by breathing out with each punch, especially on the uppercut.
• Jump rope. Get your skipping rope and skip for 30 seconds. Take intervals if you need to by doing a boxer bounce for 30 seconds before getting back into another 30 seconds skipping session.

Round 2

• Bodyweight squats for 30 seconds. Through controlled movements with your core tight lower yourself into a squat for 30 seconds. Remember to squeeze your glutes when you come back up.
• Push-ups for 20 seconds. You can modify this movement by executing this workout on your knees. Keep your core tight and lower and lift yourself with control.
• Alternating hooks for 30 seconds. Lower yourself into a squat position and swing with a hook with each arm. This will work your upper body, especially your core. Make sure that you swing from your hips with each punch.
• Sit up twists on both sides for 30 seconds. Keep your leg straight at all times and the other leg bent. With your core tight get up and twist half-way through the crunch to work your obliques.

Cool down

• High plank for 30 seconds. Engage your core and glutes by keeping a straight line and pushing slightly back on your feet.
• Mountain climbers for 40 seconds. End things on a high note with a good mountain climb for 40 seconds. Keep a steady pace that you are comfortable with. Make sure that you stretch at the end of the session to help your muscles relax and aid recovery.