30/40 minute gym regime - can someone help me out ???

[reds]

Have recenlty had to move wiht work, so cant make it to my gym until weekends, due to the travel involved.

Have joined a gym opposite my work, so I can go 5 days a week in my lunch hour, then to my club on saturdays to focus on technique.

as I am going in my lunch hour once I have changed either end I have 35/40 minutes to do a work out - was hoping for some recommendations on what i should be looking at for a plan

there are punchbags there, so can do a few rounds with those, then i was thinking need to do some cardio stuff on runner / cross trainer too

any help would be appreicated. as it stands i need to drop about 10lbs and also increase my fitness - my stamina seems ok over a long time, but short bursts arent so easy

thanks

[Fran@myboxingcoach]

Hey mate

bandage up
8 minute warm up
3x2 shadow (1 min interval) - 9 mins
4x2 bags (1 min interval) - take bandages off quickly - 12 mins
10 minute skipping (15 second sprint at end of each minute) - 11 mins
ton up (10 exercises; legs, chest, stomach) - 4 mins (ish)
situps/crunches 5 mins (ish)
warm down (put on sweatshirt/tracksuit top) 5 mins - stretches. (5 mins ish)

48 mins, and that can be trimmed down.; shorter warm up/down, less bag rounds etc

How's that for a start?

Good look working man!

Fran

tips on technique: http://www.myboxingcoach.com