For anyone who thinks they are at their peak physical form and can’t push the limits any further, it may be time to take up boxing. Boxing is one of the most intense, gruelling, and rewarding sports for people who want to reach the highest levels of fitness. There are plenty of varieties of the sport to get into as well, that can help improve different aspects of your physique.

You only have to look at the likes of Anthony Joshua and Floyd Mayweather Jr. to see what kind of body you can achieve through a properly structured boxing fitness program. Joshua has risen to the top of his profession rapidly, all through dedication and hard work.

The 26-year-old is the IBF Heavyweight Champion, and will be defending his title against a yet to be named opponent in November. David Haye would also like a go at the young titleholder, and if the two Englishmen do meet in the ring, as of mid-August, Joshua is at 1/2 in the boxing odds to emerge victorious.

To get a taste of how demanding a professional boxer’s workout schedule is, here is a rundown of how the current heavyweight champion trains. Each section of the day focuses on a different area.

The morning is made up of cardio work which includes running, cycling, swimming, and rowing. In the afternoon, Joshua does strength and conditioning with a specialist. In the evening, the 2012 Olympic gold medallist spars with his personal trainer, Tony Sims.

“Boxing” (CC BY 2.0) by  Sandy Chase 

Joshua’s diet equates to 4,500 calories and, according to the Daily Telegraph, the average person would need to run two marathons to burn off that kind of intake. The fact that his consumption levels are so high but he still manages to look ripped shows just how strenuous his workout is.

Most people don’t have the time to split their workouts into three separate sessions each day, but if you want to get into the sport you can put in an extreme but concentrated shift each weekday evening. This could include around 40 minutes of cardio, then 40 minutes of weights and strength training.  You could step up to the next level at the weekend and emulate the professionals when you have more time, by splitting the workout into morning, afternoon, and evening sessions.

If you like the idea of getting ultimately fit and toned like a professional boxer, but don’t fancy actually fighting an opponent in a ring, you could get involved in boxercise classes (see video above).

A lot of gyms now offer this enjoyable way to experience the sport. Signing up to the classes will mean that you meet loads of other like-minded people who want to get amazingly fit as well. The classes involve coordinated body movement, sparring, ducking, diving and more. It is a relatively new idea but it is becoming increasingly popular.

So if you are looking for a new way to challenge yourself and become the supreme fitness machine you know you can be, get into boxing.