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15-Minute At Home Boxing Workout (No Equipment Needed)

Bonus - Total Body Workout

If you have only 15 minutes and want to fit in a killer at home boxing workout, THIS IS IT!

In this boxing workout at home, FightCamp Trainer Coach PJ will take you through 4 rounds of high intensity interval training with punch combinations and a variety of core exercises including boxer’s twist, flutter kicks, and sit ups.

How Can A Beginner Start Boxing At Home?

All you need is time and space to simply get started on your boxing fitness journey. Don’t worry, if you’re just a beginner boxer and you don't have a heavy boxing bag or boxing gloves, you can just shadowbox along with Coach PJ and still get a great boxing training workout at home.

Boxing is a great workout because it will get your heart rate up quickly ensuring you’re burning those calories, plus it’s tons of fun! If you prefer to stream this workout, you can watch the full length workout for free on YouTube (link to video).

Let’s start with a quick warm-up.

WARMUP
(2 mins)

In this at-home boxing warmup you’ll do the following:

  • (30 seconds): Torso Twist - Twist from left to right from the foot to the knee to the hip and all the way up
  • (30 seconds): Twist Punch - Complete a torso twist with an added punch on each side
  • (30 seconds): Imaginary Jump Rope - Twist wrists gently while jumping up and down
  • (30 seconds): Point To The Stars - This is just like the torso twist but swing both of your hands up to the “stars” and ceiling while alternating sides

After the warm up, complete each of the following 3 minute rounds with a 1 minute rest in between. With the FightCamp trackers, you’ll be able to count your punches and work towards hitting the punch goal for each round.

ROUND 1 WORKOUT
(3 mins)

PUNCH GOAL MINIMUM - 200

In round 1 of this at-home boxing workout you’ll do the following:

  • (30 seconds): 6 jab punches then reset and repeat
  • (30 seconds): Double left jab then right cross punch and repeat
  • (30 seconds): 2 jab punches (left right) step to the rear side right hook and then repeat
  • REPEAT from the top to complete this round

Rest for 1 minute.

ROUND 2 WORKOUT
(3 mins)

PUNCH GOAL MINIMUM - 200

In round 2 of this at-home boxing workout you’ll do the following punch combos:

  • (30 seconds): Triple Left Jab - Cross Right Punch
  • (30 seconds): 1 Left Uppercut 1 Right Uppercut 2 Left Hooks
  • (30 seconds): 1 Left Jab 1 Right Cross 1 Left Uppercut & Jab
  • (1 minute): 1 Left 1 Right 1 Left 1 Right + 2 Jumping Jacks
  • (30 seconds): 4 punches (jab cross hook hook) and a squat

Rest for 1 minute.

ROUND 3 WORKOUT
(3 mins)

PUNCH GOAL MINIMUM - 220

In round 3 of this at-home boxing workout you’ll do the following 2x:

  • (30 seconds): Coast - Alternate left and right jab punches nonstop
  • (30 seconds): Power Coast Hooks - Punch left and right continuous hooks
  • (30 seconds): Jab Cross Hook followed by two rolls - Reset and repeat

Rest for 1 minute.

ROUND 4 WORKOUT
(3 mins)

PUNCH GOAL MINIMUM - 140

In round 4 of this at-home boxing workout you’ll do the following:

  • (30 seconds): Boxer's Twist - Sit on the floor with legs bent to a 45 degree angle twisting left to right. Try to get as many reps in as you can
    NOTE: Keep feet planted on the floor
  • (30 seconds): Flutter Kick - Lay down and kick legs up and down
    NOTE: Make sure your legs don’t touch the ground
  • (30 seconds): Sit Ups - Sit up, reset and repeat
  • (30 seconds): Burn out with punches - Stand up, punch and give it all you’ve got--the faster the better!
  • (1 minute): Power Coast - Punch however you want to do just give it POWER

Rest for 1 minute.

After round 4, complete each of the following cool down movements to complete your workout.

COOL DOWN
(3 mins)

In this at-home boxing cool down you’ll do the following:

  • (12 seconds): Lat Stretch - Stand tall and swing your arms up and down
  • (20 seconds): Torso Twist - Twist from the foot to the knee to the hip all the way up. Be sure to twist left to right continuously.
  • (15 seconds): Torso Twist with Cross Punch - Just like the torso twist just be sure to punch across the body
  • (20 seconds): Point To The Stars - This is the same as the torso twist just add swinging arms across the body
  • (20 seconds): Lightly punch the opposite toe and stand up, reset and repeat
  • (20 seconds): Hip Circles - Move your legs in big circles outward. Be sure to alternate legs.
  • (25 seconds): Arm Circles - Forwards and backwards
  • (20 seconds): Swing and cross arms over and under
  • (20 seconds): Stretch arms up behind your head pulling at the elbow for a nice stretch

CONGRATULATIONS CHAMP you’ve completed 4 rounds of hard work in this 15 -Minute At Home Boxing Workout with FightCamp Trainer Coach PJ!

If you want to take your training to the next level with connected boxing and kickboxing, make sure to join FightCamp and we’ll see YOU on the leaderboard soon!


The Author: Tommy Duquette is the Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt and qualified for the 2012 Olympic trials as the #2 seed. He has 18 years experience training clients in boxing and fitness.