Nottingham UFC warrior Dan 'The Outlaw' Hardy is on his way to becoming one of the hottest prospects in the welterweight division thanks to his dazzling technical skills, massively underated striking power and a fearsome level of conditioning.

While this circuit won't help you knock out strong, scary men with a single punch (as Hardy did at UFC 95, when he smashed Amercian slugger Rory Markham unconscious in the first round), doing two circuits in place of one of your weekly workouts will help you torch fat, pack on muscle and increase your strength endurance.

Want another UFC workout? Then try the Quinton 'Rampage' Jack UFC workout devised for Mens Fitness.