Boxing Fitness At-Home Workout (No Equipment Needed)

Once you get the fundamentals of boxing down you can try this free 15-minute at-home boxing workout (link to video). This workout is categorized as an “open” workout. The FightCamp open workouts are at-home boxing and kickboxing workouts for beginner, intermediate, and advanced levels.

This boxing workout, which can be used with or without a punching bag, will be four three-minute rounds with a one-minute break after each round to reset. Each round consists of different punch combinations.

The first round starts with 3 jabs, cross combos, followed by five 4-punch combinations for Round 2. Round 3 is a coast and power round where you do three different combinations of powering through each combo without stopping. Round 4 starts with 90 seconds of core work followed by 90 seconds of 3 burnout punch combinations.

Each round has a punch goal of throwing a specific number of punches before the round is over.

This workout begins with a 2-minute warm-up and ends with a 3-minute cool down.

Warm-Up

It’s time to start the workout--the first thing is the warm-up. The warm-up is 2 minutes long and consists of 4 exercises performed for 30 seconds each. You will start with 30 seconds of torso twists followed by torso twists with a cross. Then, you will jump rope for 30 seconds, and finally finish off with 30 seconds of point to the stars.

• Torso Twists (30 Seconds)

Start with your feet shoulder-width apart and your arms raised to about chest height. Make sure your elbows are bent and facing out. Your fingertips should almost be touching. Now pivot the ball of your right foot in so it’s facing your left foot. Twist your body to the left to where you are almost looking over your left shoulder. Alternate to the other side.

• Torso Twist with a Cross Punch (30 Seconds)

This move starts with the torso twist, but when you twist, extend the opposite arm from the side you are twisting across your body into a cross punch. Alternate between sides.

• Jump Rope (30 Seconds)

Pretend you have a jump rope in your hands and circle your wrists. Lightly jump up and down like you are jumping rope.

• Point to the Stars (30 Seconds)

Do a torso twist where you extend your hands up and (you guessed it) point towards the stars.

Round 1

Punch goal: 200

This 3-minute round consists of three different punch combinations starting with 6 quick punch combos alternating between a jab and a cross for 30 seconds. Follow up with a double jab cross for 30 seconds, and finish with a jab-cross-step-rear hook combo for 30 seconds. After you finish the third combination, go back to your first combination of the 6 quick punches and continue back down the list of the combinations alternating each combo after 30 seconds until the 3-minute time is up.

• Punch Combo: 1-2-1-2-1-2 (Jab-Cross-Jab-Cross-Jab-Cross) (30 Seconds)

Start by extending your front arm out in front of you into a jab, and follow up with a cross with your other arm. You want to do three jab crosses and then reset after your third cross.

• Punch Combo: 1-1-2 (Jab-Jab-Cross) (30 Seconds)

In a boxer's stance with your dominant hand in front of your face and your back hand up guarding your face, punch your front arm out into a jab and follow up with another jab. Extend your back hand that’s guarding your face into a cross.
Add in some footwork by stepping forward during your jabs and stepping back when you finish the cross.

• Punch Combo: 1-2-Step to the Rear-4 (Jab-Cross-Step to the Rear-Rear Hook) (30 Seconds)

This combo starts with the basic jab-cross and then stepping to your back side and throwing a rear hook. Repeat for 30 seconds.

After round 1 is complete, take a 60-second break to get water and prepare for round 2.

Round 2

Punch goal: 200

Round 2 is another 3-minute round with a punch goal of a minimum of 200 punches. This round consists of five 4 punch combinations starting with a triple jab-cross for 30 seconds. You will then follow up with an alternating uppercut and hook combination and, after 30 seconds, go into a jab-cross-lead uppercut-jab combo for 30 seconds. The fourth combination is 4 punches alternating between a jab and a cross, then 2 jumping jacks for a total of 1 minute. The last move in this combo is a jab-cross hook combination, alternating between a lead hook and a rear hook. After your rear hook, follow up with a squat and continue this combination for 30 seconds.

• Punch Combo: 1-1-1-2 (Jab-Jab-Jab-Cross) (30 Seconds)

Starting in your stance, extend your lead arm into three quick jabs, resetting between each punch and following up with a cross.

• Punch Combo: 5-6-3-3 (Lead Uppercut-Rear Uppercut-Lead Hook-Lead Hook) (30 Seconds)

Throw an uppercut with the same arm as the leg in front while rotating your hips in. Follow up with a rear uppercut with your rear arm. Finish by throwing two hooks in a row with the front arm while resetting in between each hook.

• Punch Combo: 1-2-5-1 (Jab-Cross-Lead Uppercut-Jab) (30 Seconds)

Throw a jab with your lead hand and then throw a cross with your rear hand. Continue with a lead uppercut making sure not to swing your arm out too far. Finish off this combo with another quick jab with your lead hand. Reset and repeat.

• Punch Combo: 1-2-1-2-1-2 + 2 Jumping Jacks (Jab-Cross-Jab-Cross-Two Jumping Jacks) (1 Minute)

Do your traditional jab, cross, jab, cross, jab, cross and then bring your feet together and jump your feet out shoulder-width apart, raising your hands above your head. Your fingertips should be touching. Jump your feet back in and repeat this move one more time. Reset and repeat this combo for 1 minute.

• Punch Combo: 1-2-3-4-Squat (Jab-Cross-Lead Hook-Rear Hook-Squat) (30 Seconds)

Start with your jab cross, and then shift your weight to your lead side, snapping your arm across your body into a lead hook. Transition your weight to your rear side and snap your back arm across your body into a rear hook. Finish your punch combination off with stepping your back leg into where your feet are shoulder-width apart. Bend your knees and push your glutes back like you are trying to sit on a bench. Keep your weight in your heels. Come back up and squeeze your glutes at the top. After your squat, reset, and get back into your stance to repeat this combination for 30 seconds. After 30 seconds start back at the top with the first combination in this round and go back through the combinations until the 3 minutes are up.

Congratulations you are halfway done with the workout. Now take a 60-second break to towel off, get some water, and prepare for round 3.

Round 3

Punch goal: 220

This 3-minute round has 3 coast and power movements that are done in 30-second increments. The first combo will alternate between jabs and crosses without stopping for 30 seconds. Next, you will alternate between your lead hook and rear hook with as much power you have. Then transition to a jab, cross, lead, hook, lead roll, rear roll combination. After you complete the final combination, you will start back with the first combination and work your way back down until the 3 minutes are up.

• Punch Combo: 1-2 (Coast Jab-Cross) (30 Seconds)

Start in your stance and alternate between a jab and a cross without stopping. (This non-stop movement is also known as, “coasting.”)

• Punch Combo: 3-4 (Power Coast Lead Hook-Rear Hook) (30 Seconds)

Transition into alternating between your lead hook and rear hook. Make sure to rotate your hips and pivot your foot towards the direction you are punching.

• Punch Combo: 1-2-3-Lead Roll-Rear Roll (Jab-Cross-Lead Hook-Lead Roll-Rear Roll) (30 Seconds)

I’m sure you are now familiar with the jab, cross, lead hook combination. After your cross, bend your knees and duck down like you are barely being missed by a punch. Roll your head towards the direction of your front leg, and then towards your back leg. Repeat this move for 30 seconds and then go back to the coast jab, cross combination, and work your way back through the drills until you complete the 3-minute timeframe.

Take another 60-second break and get ready for your final round.

Round 4

Punch goal: 140

Round 4 is also 3 minutes long. The first 90 seconds of this round starts with core work with 30-second intervals of boxer’s twist, flutter kicks and sit-ups. Then you will stand up and end the final 90 seconds of this round with a punch burnout segment, which includes a jab, cross burnout followed by a power coast freestyle, and ending with a power punch freestyle.

• Boxer’s Twist (30 Seconds)

Start by sitting back on the ground in C-sit position with your knees bent and feet a couple of inches off the floor. Twist side to side, bringing the elbow on the side you are twisting to the ground and repeat on the other side.

• Flutter Kicks (30 Seconds)

Lay on your back with your hands down by your sides and your feet a few inches off the floor. Begin alternating kicking your legs like you are swimming through water. Make sure your heels are flexed.

• Sit-Ups (30 Seconds)

Start laying flat on your back and your knees bent. Keeping your heels on the floor raise your arms out in front of you to tap your punching bag while you come up into a seated position. Lay back down and raise your hands over your head so they tap the floor and repeat this move for 30 seconds.

• Punch Combo: 1-2 (Jab-Cross Burnout) (30 Seconds)

Alternate between a jab and a cross as hard and fast as you can. (This movement going as hard and fast as you can is also known as “burnout.”)

• Power Coast Freestyle (30 Seconds)

Power through this segment with any punch combination you choose.

• Burnout Punch Freestyle (30 Seconds)

Choose any punch combination of your choice and throw as many punches as you can.

Raise your hands in victory for completing the workout and move on to the cool down.

Cool Down

The cool down is about 2 minutes and 45 seconds long, with 15-second increments of each exercise. You will start with the lat stretch followed by the torso twist exercise from the warm-up. Next, you will twist and punch for 15 seconds and transition to reaching for the stars. Continue with heel down toe up for 15 seconds. Then do 15 seconds of hip circles transition to 15 seconds of arm circles forward and then 15 seconds of arm circles backward. Finish off the cool down with crossing arms over and under, and then finally triceps stretch.

• Lat Stretch (15 Seconds)

Swing both arms up over your head and then down and back. Your feet are shoulder-width apart, your neck is long and your shoulders are down.

• Torso Twist (15 Seconds)

This is the same move you did in the warm-up. Pivot on the ball of your right foot to face your left while twisting your body towards your left leg. Your arms are up at almost shoulder height and your elbows are out. Repeat on the other side.

• Twist Punch (15 Seconds)

Stand with your feet shoulder-width apart. Pivot your right foot and twist your body so both legs are parallel. Extend your right arm out in front of you with your knuckles out and palm facing the floor. Reset by turning your body back center and repeat on the other side pivoting the left foot and punching your left arm.

• Reaching for the Stars (15 Seconds)

This is the same as in the warm-up. Start with a torso twist and reach your hands up while you twist your body towards your supporting leg.

• Heel Down Toe Up (15 Seconds)

One leg is bent with the other straight and your foot is flexed. Touch the toe pointing up with the opposite end and alternate sides.

• Hip Circles (15 Seconds)

Lift one leg with your knee bent and circle your leg outward. Alternate legs.

• Arm Circles Forward (15 Seconds)

Stand with your feet shoulder-width apart and arms down by your sides. Swing your arms back and raise them above your head and then bring them back down to your original starting position.

• Arm Circles Backward (15 Seconds)

Now, reverse the direction of your arms to swing them backward by lifting them in front of you then up over your head, and then finishing back into your starting position.

• Crossing Arms Over and Under (15 Seconds)

Start standing with your feet shoulder-width apart and your hands down by your sides. Swing both arms out in front, crossing your hands, and swinging back into the starting position. Then swing your arms crossing in front of you again with the other hand crossing over the other.

• Triceps Stretch (15 Seconds)

Raise your right arm straight up over your head and bend your elbow. Gently touch your left hand to your bent elbow. Try to reach the palm of your right hand to the center of your shoulder blades. Make sure you are relaxed, your neck is long, and your shoulders are relaxed. Repeat to the other side after a couple of seconds.

Keep putting your boxing skills to the test and you will start to see the results of your hard work!

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