
6 week blast
WORKOUT

Boxers in training burn more calories than any other sport – a staggering 800 an hour!
So our workouts are based on combat cardio – powerful kicking and punching moves to turn you into a fat burning machine!
These 20 minute burners are designed to turbo charge your body’s metabolism to get you in the fat burning zone super quick – AND they’re a blast to do!
So start with Workout 1 and do it AT LEAST 4 days a week. Then move on to Workout 2 and so on.
We have given you an extra 6 weeks FREE access to repeat the workouts.
PLUS we have also given you three FREE 20 minute workouts to super charge your weight loss.
We suggest you move on to them in Weeks 7, 8 & 9 and then mix and match for the final 3 weeks.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bonus Week 7

Bonus Week 8

Bonus Week 9
6 Week Blast
Diet

This plan has been created by the highly respected TV dietician Jo Travers based upon the science of calorie deficit and following government guidelines for safe and effective weight loss.
On this plan you can expect to lose up to a stone in 6 weeks by following the diet alone. Adding in the exercise will accelerate your fat loss. It’s very simple to follow – women are allowed 1400 calories a day, men 1,900 calories.
All the breakfasts are 300 calories, lunches are 400 calories and dinners 500 calories.
Snacks are either 200 calories or 100 calories.
So women should choose one each of the meals plus either one 200 cal snack or two 100 cal snacks.
Men should add in either an extra dinner or lunch plus 1 snack to make up the extra calories.
Pregnant or breast feeding women should add in an extra 500 calories and always consult their doctors before starting . If your weight stalls, then you can cut out either one or both snacks.
-
Kcal 300
Chocolate & Cherry Oat Bake
- df
- nf
- vg
- v
-
Kcal 400
Mozarella and Tomato Pizza
- nf
- vg
-
Kcal 400
Tomato And Mozarella On Sourdough
- nf
- vg
-
Kcal 300
Banana And Yogurt Pancakes
- nf
- vg
-
Kcal 300
Boiled Egg And Soldiers
- nf
- vg
-
Kcal 300
Breakfast Burrito
- nf
- vg
-
Kcal 300
Carrot Cake Porridge
- df
- nf
- vg
- v
-
Kcal 300
Cheese And Spinach Pancakes
- nf
-
Kcal 300
Chocolate, Pear & Ginger Overnight Oats
- nf
- vg
-
Kcal 300
Eat Natural, Crunchy Toasted Muesli, Nuts And Seeds
- vg
-
Kcal 300
Flourless Chocolate Pancakes
- nf
-
Kcal 300
Green Dream Smoothie
- nf
- v
-
Kcal 300
Overnight Oats With Coconut And Mango
- nf
-
Kcal 300
Peanut Butter And Banana Bagel
- v
-
Kcal 300
Peanut Butter Fruity Breakfast Bars
- vg
-
Kcal 300
Pret A Manger Poached Egg And Beans Power Pot
- nf
- vg
-
Kcal 300
Smoked Salmon And Avocado Bagel
- df
- nf
-
Kcal 300
Cheese, Spinach And Tomato Omelette
- nf
-
Kcal 300
Strawberry Cheesecake Toast
- nf
-
Kcal 300
Pret A Manger Mango And Banana Sunshine Bowl
- df
- nf
- vg
- v
-
Kcal 300
Toast And Houmous
- df
- nf
- vg
-
Kcal 300
Very Berry Smoothie
- df
- vg
-
Kcal 500
Chicken Houmous Pitta
- df
- nf
-
Kcal 500
Chilli Lime Salmon And Noodles
- df
- GF
- nf
-
Kcal 500
Curried Coconut Chickpeas And Tomatoes
- GF
- vg
- v
-
Kcal 500
Edamame Bean Stir-Fry
- vg
-
Kcal 500
Fish And Roast Potatoes
- df
- GF
- nf
- vg
-
Kcal 500
Grilled Chicken Burger And Salad
- nf
-
Kcal 500
Jacket Potato With Cheese And Coleslaw
- nf
-
Kcal 500
M&S Plant Kitchen Lasagne
- nf
-
Kcal 500
Macaroni And Cauliflower Cheese
- nf
-
Kcal 500
Nando's Grilled Chicken Pitta And Salad
- nf
-
Kcal 500
Pizza Express Margherita And Mozzarella Salad
- nf
- vg
-
Kcal 500
Roast Chicken
- df
- nf
-
Kcal 500
Roasted Salmon And Mashed Potatoes
- nf
-
Kcal 500
Sausage And Mash
- nf
-
Kcal 500
Spaghetti Bolognese
- df
- nf
-
Kcal 500
Taste The Difference Fish Pie
-
Kcal 500
Tesco Vegetable Tikka Masala And Rice
- nf
-
Kcal 500
Three-Bean Chilli
- vg
- v
-
Kcal 500
Tuna Niçoise Salad
- df
- GF
- nf
-
Kcal 400
Avocado And Houmous On Toast
- vg
- v
-
Kcal 400
Beans On Toast
- vg
-
Kcal 400
Cheat’s Pizza
- vg
-
Kcal 400
Chicken And Avocado Wrap
- nf
-
Kcal 400
Chicken And Pesto Pasta
-
Kcal 400
Feta And Spinach Omelette
- vg
-
Kcal 400
Halloumi And Couscous Lunch Salad
- nf
-
Kcal 400
Hearty Bean Salad
- vg
-
Kcal 400
Hearty Food Co. Lasagne & Salad
- nf
-
Kcal 400
Jacket Potato, Baked Beans
- vg
-
Kcal 400
Jacket Potato, Cheese And Coleslaw
- v
-
Kcal 400
Leek And Potato Soup
- vg
-
Kcal 400
M&S Balanced For You Chilli & Rice
- nf
-
Kcal 400
Pasta Salad
- vg
-
Kcal 400
Prawn, Edamame And Noodle Salad
-
Kcal 400
Pret Chicken Laksa Soup And Banana
- nf
-
Kcal 400
Red Pepper Soup And Mozzarella Melts
- vg
-
Kcal 400
Tuna Niçoise Salad
- df
- GF
- nf
-
Kcal 400
Tuna Wrap
- nf
-
Kcal 400
Warming Sweet Potato Soup
- nf
- vg
-
Kcal 200
Cheese on Toast
- nf
-
Kcal 100
Carrots And Philadelphia Light
- GF
- nf
-
Kcal 200
Ben & Jerry’s Ice Cream
- vg
-
Kcal 100
Banana
- df
- GF
- vg
- v
-
Kcal 100
Blueberries
- df
- GF
- vg
- v
-
Kcal 100
Banana And Oat Cookies
- df
- vg
- v
-
Kcal 100
Muesli And Yogurt Snack Pot
- vg
-
Kcal 100
Orange And Banana Green Smoothie
- df
- GF
- nf
- vg
-
Kcal 100
Muller Light Fruit Corner Yogurt
- nf
- vg
-
Kcal 100
Nectarine Or Peach With Nuts
- df
- vg
-
Kcal 100
Nuts And Raisins
- df
- vg
-
Kcal 100
Peanut Butter And Banana Rice Cake
- vg
-
Kcal 100
Bagel Thin With Peanut Butter
- vg
- v
-
Kcal 100
Houmous And Bread Sticks
- vg
- v
-
Kcal 100
Hard-Boiled Egg And Mayo
- vg
-
Kcal 100
Guacamole And Vegetable Sticks
- vg
- v
-
Kcal 100
Egg ‘Mayo’ And Celery
- vg
-
Kcal 100
Apple
- df
- GF
- vg
- v
-
Kcal 200
Costa Small, Skinny Hot Chocolate
- GF
- nf
-
Kcal 200
Galaxy Counters or Minstrels
- vg
-
Kcal 200
Glass of Wine & Nibbles
- v
-
Kcal 200
Nak’d Bar & Milk
- v
-
Kcal 200
Nuts
-
Kcal 200
Pret a Manger Dark Chocolate Salted Almonds
-
Kcal 200
Sainsbury's All Butter Scone
- nf
- vg
-
Kcal 300
Boiled Egg and Soliders
- nf
- vg
-
Kcal 300
Apple & Cinnamon Chia Layer
- df
- nf
- vg
- v
-
Kcal 100
2 Fingers of KitKat
- vg
-
Kcal 200
2 x 25ml 40% ABV Spirits Shots
- df
- nf
- vg
- v
-
Kcal 200
2 Fruit Pastilles Ice Lollies
- GF
- vg
-
Kcal 200
1 x 330ml bottle 5% ABV Lager
- df
- nf
- vg
- v
-
Kcal 200
1 x 12% ABV Glass Sparkling Wine
- df
- nf
- vg
- v
-
Kcal 200
1 x Pear And 1 x Kiwi
- GF
- nf
- vg
- v
-
Kcal 100
1 Fab Ice Lolly
- vg
-
Kcal 100
Jaffa Cakes
- nf
- vg
-
Kcal 200
Fruit And Fibre
- df
- GF
- vg
-
Kcal 100
Itsu Dark Chocolate Rice Cake
- df
- GF
- nf
- vg
- v
-
Kcal 100
20 M&M’s
-
Kcal 200
1 x 4% ABV Half Pint Lager / Cider
- df
- nf
- vg
- v
-
Kcal 100
10 Peanut M&M’s
-
Kcal 100
1 Milky Way Chocolate Bar
- vg
-
Kcal 200
1 x 275 ml 4% ABV 30g Alcopop
- df
- nf
- vg
- v
-
Kcal 500
Fish And Chips
- nf
-
Kcal 500
Pizza Night
- nf
- vg
-
Kcal 500
Veggie ‘Shepherd’s’ Pie
- df
- GF
- nf
- vg
- v
-
Kcal 500
Steak And Salad
-
Kcal 500
Garlic King Prawns
- df
- nf
-
Kcal 500
Red Pesto Roasted Cod
- df
- GF
- nf
-
Kcal 500
Vegetable Parmesan Penne Pasta
- nf
- vg
- V
-
Kcal 500
Chicken Korma
- GF
- nf
-
Kcal 500
Roast Lamb
- df
- GF
- nf
-
Kcal 500
Veg And Noodle Stir Fry
- df
- nf
- vg
- v
-
Kcal 500
Sweet Potato And Spinach Curry
- df
- GF
- nf
- vg
- v
-
Kcal 500
Stuffed Peppers
- nf
- vg
-
Kcal 300
Beans And Mushrooms On Toast
- df
- nf
- vg
- v
-
Kcal 300
Bacon Sandwich
- nf
-
Kcal 300
Poached Eggs On Toast
- nf
- vg
-
Kcal 300
French Toast
- nf
- vg
-
Kcal 300
Chocolate Chip Muffins
- vg
- v
-
Kcal 300
Crunchy Nut Cornflakes
- vg
- v
-
Kcal 300
Bran Flakes Bowl
- nf
- vg
- v
-
Kcal 300
Scrambled Eggs With Mushrooms
- nf
- vg
-
Kcal 300
Scrambled Eggs And Tomato
- nf
- vg
-
Kcal 300
Cinnamon French Toast
- nf
- vg
-
Kcal 300
Smashed Avocado And Tomato, Mozzarella And Basil
- nf
- vg
-
Kcal 300
Smashed Avocado on Toast And Smoked Salmon
- df
- nf