It's time to start throwing punches. Jabs will give you the lean, sculpted arms and shoulders of your dreams. Oh, and you'll definitely boost your heart rate as you're going ham on the punching bag.

1. Start in a boxing stance with your hands to your cheeks, elbows in, and legs slightly bent.

2. Step forward. Using your back leg for power, extend your left arm, and hit the with the knuckles of your index and middle fingers. Be careful not to twist your hips.

3. Jab for a minute and a half on your left side, and a minute and a half on your right. Rest for a minute before continuing on to the next move.

Your heart rate should be elevated at this point, which means your metabolism is starting to torch that unwanted fat. "Anything that spikes your heart rate and then levels out, is going to speed up your metabolism," Hunter says. "But it's very important to get that one-minute rest. It confuses the body, which will keep it burning the fat."

Think of this move as a jab with a twist.

1. Start in the boxing stance, with your hands to your cheeks, elbows in and legs slightly bent.

2. Much like throwing a ball, turn your hip inward as you extend your right arm, again hitting the bag with your first two knuckles.

3. Jab with each arm for a minute and a half. Then rest for a minute before jumping into the next move.

If you find yourself in a seriously aggressive mood, a hook will help you work out all that anger.

1. Start in the proper boxing stance (as usual).

2. Pivot your left leg and hip away from your body as you throw your punch.

3. When you throw your punch, make sure your forearm is parallel to the ground and your arm comes across your body. Your bent arm will resemble a hook -- hence the name of this move.

4. Now do steps two and three simultaneously.

5. Repeat a series of hooks for three minutes straight alternating arms (1:30 on each side), followed by a one-minute rest.

If you're dying a little bit at this point, you're doing it right.

This next boxing move can be lethal, so get ready to channel your inner Mike Tyson.

1. Start in the proper boxing stance, and make sure your knees are nice and relaxed.

2. Drop your right shoulder down, and twist your torso and hips inwards, bringing your forearm and fist across your body to punch straight up. Your palm should be facing your body as you make contact with the bag (or your invisible opponent).

3. Throw right uppercuts for three minutes -- hitting as hard as you can. Follow with a one-minute rest.

4. Now switch sides and throw left uppercuts. The same rules apply, but you'll be punching with your opposite arm. Throw left uppercuts for three minutes, then rest for a minute.

And that was the last set. Feel free to do a lap around the ring to celebrate (after you cool down, of course). You've officially burned some serious calories. Not to mention, you're one step closer to achieving Ronda Rousey-like domination.