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15-Minute At-Home Boxing Workout To Fight Stress

With people still social distancing and stuck at home in quarantine, the walls to your home or apartment may start to feel like they are caving in. Something that can help is getting in a quick 15-minute workout at home to reduce the stress while getting you in shape.

Now I’m sure the following questions are crossing your mind:

  • Is it okay to work out for 15 minutes?
  • What is the best 15-minute workout?

Is it okay to work out for 15 minutes?

Absolutely, you can get an effective total body workout in just 15 minutes with a high-intensity workout. In fact, your body can burn the same amount or more calories with a short HIIT workout than by jogging on a treadmill for 30 minutes. With the whole family stuck at home, you probably don’t have the time to spend an hour working out, so a 15-minute workout is perfect for you!

What is the best 15-minute workout?

A boxing workout at home is a great option for an effective 15-minute workout. Boxing works multiple muscle groups to help you strengthen and tone your body. It is also a great cardio workout because it spikes your heart rate, so you burn more calories and fat. Furthermore, the best short workout is one that can have you reap the same benefits as a longer workout in a shorter time frame. An anaerobic workout like boxing is a high-intensity workout that burns fat in a shorter amount of time than a traditional aerobic workout.

Boxing is a great stress reliever, not to mention a perfect outlet to let out some of that built-up stuck-in-quarantine aggression.

After you get the fundamentals down you can try this free 15-minute home boxing workout you can do while in quarantine. This workout is categorized as an “open” workout. The FightCamp open workouts are boxing workouts at home for beginners and all other levels.

Boxing Fitness At Home Workout

Although you can do this workout without any equipment, it’s recommended that you have at least the basics so you can get the most out of this killer session.
This 15-minute boxing workout with bag boxing will be four three-minute rounds with a one-minute break after each round to reset. Each round consists of different punch combinations and has a punch goal of throwing a specific number of punches before the round is over.

You will be throwing the 6 basic punch counts: jab, cross, lead hook, rear hook, lead uppercut and rear uppercut. For a boxing technique breakdown of each punch, read more (link to article). In boxing gyms, each punch and punch combination is simplified using the number system below:

1 = The Jab
2 = The Cross
3 = The Lead Hook
4 = The Rear Hook
5 = The Lead Uppercut
6 = The Rear Uppercut
LK = The Lead Kick
RK = The Rear Kick

When the numbers above are displayed with a “b” next to them, that connotes throwing a punch to the body. So, 1b = a jab to the body, and so on.

This workout begins with a 2-minute warmup and ends with a 3-minute cooldown.

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 arm circles followed by hip circles. Then, you will do 30 seconds of cross body punches, and finally finish off with 30 seconds of jumping jacks.

  • Arm Circles (30 Seconds)

Start with your feet shoulder-width apart or slightly wider. Begin to circle your arms forward with big movements making sure to get a full range of motion. After 15 seconds, switch directions and circle backwards.

  • Hip Circles (30 Seconds)

Lift your right leg, bending at the knee and slowly circle your knee out to the side and then back down as you complete the full rotation. You can step out from side to side as you bring your knee up in front of you and then back. Alternate left and right.

  • Cross Body Punches (30 Seconds)

With your hands up in front of you at your chin, begin by punching across your body. Make sure to get a full extension with each punch, and rotate your body in the direction of the punch to follow through. Bring your punching hand back to your chin each time. Alternate sides.

  • Jumping Jacks (30 Seconds)

Jump up, spreading your legs wide and drawing your arms upward above your head. Jump again, and bring your arms back down to your sides and your feet back together. Repeat for the full 30 seconds.

Rest for 1 minute.

Round 1

Punch goal: 155

This 3-minute round consists of four different exercises: three punch combinations and one set of plank jacks. You will start with a 1-2-1-2 punch combination and squat, followed by a 1-2-3-2 punch combo. After a set of plank jacks for 30 seconds, you will finish the round with a 2-5-3-2 punch combo.

  • Punch 1-2-1-2 (Jab - Cross - Jab - Cross)
    Squat 1-2-1-2 (Jab - Cross - 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 four straight punches: 1-2-1-2. Then reset, squat down and punch: 1-2-1-2. Hop back up to stand, and repeat punching: 1-2-1-2. Continue to alternate standing and squatting with the four straight punch sequence for 30 seconds.

  • Punch 1-2-3-2 (Jab - Cross - Lead Hook - Cross)
    (1 Minute)

This combo starts in a boxer's stance with your dominant hand in front of your face and your back hand up guarding your face. Punch to the count: 1-2-3-2. Keep going for 1 minute.

  • Plank Jacks (30 Seconds)

Come into a plank either on your forearms or your fists with straight arms. Make sure your body is in a straight line and your core is engaged and your glutes are tight. Jump your feet out wide and bring them back together as if you’re doing a jumping jack. Continue for 30 seconds.

  • Punch 2-5-2-3 (Cross - Lead Uppercut - Cross - Lead Hook)
    (1 Minute)

In a boxer’s stance, your final combo will be a punch sequence: 2-5-2-3. Keep going for 1 minute, making sure to follow through with your punches.

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

Round 2

Punch goal: 155

Round 2 is another 3-minute round with a punch goal of a minimum of 155 punches. This round consists of three 4 punch combinations and a set of mountain climbers, starting with a 3-4-3-4 punch and squat combo for 30 seconds. You will then follow with a 6-5-4-5 punch combo for 1 minute. Next, you will get down on the floor for 30 seconds of mountain climbers. The fourth combination is 4 punches performed in a 5-6-3-6 combo for 1 minute.

  • Punch 3-4-3-4 (Lead Hook - Rear Hook - Lead Hook - Rear Hook)
    Squat 3-4-3-4 (Lead Hook - Rear Hook - Lead Hook - Rear Hook)
    (30 Seconds)

Starting in your stance, punch 3-4-3-4, punching out and around in a hook. Squat down and repeat the punch sequence: 3-4-3-4. Hop back up and repeat. Continue for 30 seconds.

  • Punch 6-5-4-5 (Rear Uppercut - Lead Uppercut - Rear Hook - Lead Uppercut)
    (1 Minute)

Starting in your boxer’s stance, punch 6-5-4-5. Make sure to keep the punch combo energized and strong with short, quick movements. Continue for 1 minute.

  • Mountain Climbers (30 Seconds)

Come into a plank position with your arms straight and your body in a line. Your fists should be directly under your shoulders. Alternate bringing one knee to your chest, then back out again, speeding up each time like you're running against the floor. Continue for 30 seconds.

  • Punch 5-6-3-6 (Lead Uppercut - Rear Uppercut - Lead Hook - Rear Uppercut)
    (1 Minute)

Starting in your stance, punch 5-6-3-6. Make sure to keep your punches strong, and quick, bringing your hands back to guard your face each time. Repeat this combo for 1 minute.

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: 155

This 3-minute round has 3 coast and power movements that are done in 30-second increments. The first combo is a punch 1-2-1-2 then squat-hold punch 1-2-1-2 for 30 seconds. Next, you will move to a four punch combo: 1-4-5-4 for 1 minute. Then get down on the ground for 30 seconds of shoulder taps. Finally, the last set is a four-punch combo: 1-2-1-6 for 1 minute.

  • Punch 1-2-1-2 (Jab - Cross - Jab - Cross)
    Squat 1-2-1-2 (Jab - Cross - Jab - Cross)
    (30 Seconds)

Start in your stance and perform a four-punch combo: 1-2-1-2. Then squat and hold punching 1-2-1-2. Jump back up to your stance and repeat the sequence for 30 seconds.

  • Punch 1-4-5-4 (Jab - Rear Hook - Lead Uppercut - Rear Hook)
    (1 Minute)

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.

  • Shoulder Taps (30 Seconds)

Get down on the ground in a plank position with your fists directly under your shoulders and your body in a straight line. Keep your core engaged and don’t twist your hips. Bring your opposite fist up to your opposite shoulder and back down. Alternate sides for 30 seconds. (The closer your legs are together, the harder it will be.)

  • Punch 1-2-1-6 (Jab - Cross - Jab - Rear Uppercut)
    (1 Minute)

Back in your boxer’s stance, the final set will be a 4 punch combo: 1-2-1-6. Repeat for the full minute, keeping your punches strong with your follow through and quick movements.

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.

  • Punch 5-6-5-6 (Lead Uppercut - Rear Uppercut - Lead Uppercut - Rear Uppercut)
    Squat Jump
    (30 Seconds)

Start in your boxer’s stance and punch 5-6-5-6. Then squat down, hop back up, and repeat the punch combo. Continue for 30 seconds.

  • Punch 1-1-1-2-3 (Jab - Jab - Jab - Cross - Lead Hook) (Triple Jab)
    (1 Minute)

From your boxer’s stance, perform a triple jab combo. Punch 1-1-1-2-3. The first 3 punches will be with your dominant hand, and you will follow with a 2-3 punch combo. Reset and repeat for 1 minute.

  • Push Ups (30 Seconds)

Get down on the ground in a push up position with your fists directly under your shoulders and come onto your toes or your knees. Make sure your body is in a straight line and your core is engaged. Bend your elbows and lower your body down to the ground before pushing back up to your starting position. Continue for 30 seconds.

  • Punch 2-5-4-5 (Cross - Lead Uppercut - Rear Hook - Lead Uppercut)
    (1 Minute)

In your boxer’s stance, perform a 2-5-4-5 punch combo. Keep your punches strong with a full follow-through. Power through the combo as fast as you can. Repeat for 1 minute.

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

Cool Down

The cool down is 3 minutes long. The cool down should be static stretches held for several seconds each, not dynamic movements like the warmup. After resting and removing your gloves, cycle through the stretches and movements below.

  • Deep Breath and Arm Raise (15 Seconds)

With a big inhale, reach your arms up to the sky, above your head, hold for a few seconds, and slowly bring your arms back to your sides as you exhale.

  • Chest Stretch (15 Seconds each side)

Place one hand on the punching bag with your arm stretched out, and twist your body the opposite direction, stretching your chest and shoulder. You should feel your body opening wide. Continue to breathe and hold for 15 seconds. Repeat on the other side.

  • Triceps Stretch (15 Seconds each arm)

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.

  • Side Lunge

Spread your legs wide and slowly bend one knee and shift your weight towards that side. Keep your other leg straight and feel the stretch in your hamstrings. Hold for a few seconds. You can rest your hands or elbows on your knees for support.

  • Wide Legged Forward Fold

With your legs spread wide, slowly stretch down resting your hands on the ground, keeping your knees slightly bent so that you aren’t hyperextending. Breathe into the stretch. Hold for a few seconds.

  • Side Lunge

With your legs still spread apart, slowly bend your other knee and shift your weight towards the other side. Keep your other leg straight and feel the stretch in your hamstrings. Hold for a few seconds. You can rest your hands on your knees for support.

  • Wide Leg Stretch with Squat

Repeat the wide leg stretch and slowly bend your knees to squat down. Keep your back long and straight. You can bring your palms to touch in front of your chest and make sure that your knees do not extend over your toes. Sit back in the squat position and hold. After you’ve completed the stretch, come back to a wide legged forward fold and slowly walk your feet back together and roll up to a stand, one vertebrae at a time.

  • Neck Rolls

Slowly roll your head and neck in one direction for a few rotations. Then switch to the opposite direction.

  • Quad Stretch

Balancing on your left leg, bend your right knee and grab your right foot with your right hand. You can hold onto the punching bag or wall for stability. Keep your thighs together as you pull your right foot toward your butt. Hold for a few seconds before switching sides.

NICE JOB! You’ve just smashed this at home boxing workout. Now go enjoy the rest of your day, because you’ve earned it!


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.