The Ultimate 30-Minute Boxing Workout to Help You Feel Great
These exercise moves are perfect for all levels — and require no equipment.
Whether you're looking to get in shape or feel empowered, boxing is an incredible workout that boosts endurance and builds full-body strength. From improving balance and coordination to even helping manage stress, this effective workout can be done at home or in the gym, and works wonders for the mind-body connection.
Fitness experts in the Good Housekeeping Institute teamed up with undefeated professional mixed martial artist, FightCamp Trainer, and mother of two Shanie "Smash" Rusth who curated an incredible full-body HIIT style boxing routine that you can do in the comfort of your own home. Shanie began training MMA in 2011 as a way to learn a new skill, channel aggression, and feel empowered as a young single mom. She's created this workout to be accessible for all fitness levels, whether you're looking for a boxing workout for beginners or something more advanced. You should always consult your physician or healthcare practitioner before starting any exercise regimen. And if you're looking for more equipment-free boxing workouts at home, check out these FightCamp routines here.
30-Minute Boxing HIIT Style Workout
- Perform this six-exercise workout in sequence.
- Each exercise has three variations that you can choose from to adapt to your fitness level.
- Variation #1 (Beginner): Perform each exercise for 30 seconds and then rest for 30 seconds. Repeat the sequence five times = 30-minute workout.
- Variation #2 (Intermediate/HIIT): Perform each exercise for 40 seconds and rest for 20 seconds. Repeat the sequence five times = 30-minute workout.
- Variation #3 (Advanced/Cardio-Focused): Perform each exercise for 50 seconds and rest for 10 seconds. Repeat the sequence five times = 30-minute workout.
Shadowbox with Knees
How to: Starting in a standing position, throw four punches (Jab/Cross/Hook/Hook). Keep your shoulders down and elbows soft. Exhale as you throw the punches. After your punches, pull one knee up at a time. Engage your abdominal muscles as you drive each knee up.
Shanie's Bonus Tip: Engage your obliques as you throw the hooks.
Mountain Climbers
How to: Come down into a plank position with your hands directly under your shoulders. Keep your head and neck in line with your spine as you draw your belly button into the back of your body. Alternate bringing one knee in towards your chest and exhale as you bring the knee in.
Shanie's Bonus Tip: The faster you perform this exercise, the bigger bang for your cardio buck.
Squat Kick
How to: Starting in a standing position with feet just wider than your hips, come down into a squat position. As you stand up, kick one leg out in front of you at hip height. Repeat and alternate legs as you kick. Keep your weight in your heels as you squat. As you kick, exhale as you engage your abdominal and gluteal muscles.
Shanie's Bonus Tip: The lower you squat, the better the booty burn.
Sit-Up and Punch
How to: Coming down onto the floor with your knees bent and feet on the floor, bring your hands to your chest. Press your feet onto the floor and exhale as you bring your chest up into an abdominal curl. As you come up, punch twice. After your punch, bring your hands back to your chest as you lower the upper body back down to the floor and repeat.
Shanie's Bonus Tip: To keep your feet stable and use more abdominal muscles, press your big toes down onto the floor as you lift your chest.
Combat Burpees
How to: Starting in a standing position, punch four times (Jab/Cross/Jab/Cross). Come down into a sprawl on the floor (plank position with feet wider than hips and hands wider than shoulders and lower the body onto the floor). From the sprawl, push your body back up into the wide plank and jump back up to a standing position. Repeat exercise for the remainder of the interval.
Shanie's Bonus Tip: Take your time. This exercise works the whole body. Go for great form over speed. Don’t worry if you are doing the variation timed for cardio; your heart rate will soar even at a slower tempo.
Boxers Twist
How to: Coming down onto the floor, sit in an upright position and lift your feet 3-6 inches off the floor, keeping your ankles in a crossed position. Alternate hook punches as you rotate your body from side to side. Each time you rotate, exhale as you engage your abdominal muscles.
Shanie's Bonus Tip: To increase difficulty of this exercise, lift your feet higher so that they are in line with your hips. To lower the intensity, keep your heels on the floor.
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