Not to redirect your new interest, but if you are interested in martial arts there is something called the Bas Rutten MMA (mixed martial arts) workout. It's an audio program, 28 minutes of nonstop work - shadow boxing, knees, push ups, abs (I use an ab wheel), body weight squats, lunges, and more. I've been doing it 3x a week and it does definitely burn fat and build and tone muscle. I woudn't want to try it before work though, I usually do it after work..
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