7-Day Quick Lunchtime Sweat Workout Program

This program focuses on fitting in your FightCamp workouts during your lunch break! Each workout will take less than 30 minutes. This means you can fit this plan into your week, NO EXCUSES! All levels can do this workout. You choose your desired level (Open or Intermediate) in the FightCamp app.

* Don't forget, each FightCamp workout includes a quick warmup and a stretch but you can always add on an extended cool down for good measure.


  • 4-ROUND Full Body Boxing
  • 5 MIN CORE Light Burn


  • 4-ROUND Pure Striking Kicking Workout
  • 5-MIN CORE Lower Ab Sculpt


  • 4-ROUND Burnout Workout
  • 5 MIN Jump Rope


  • 4-ROUND Lower Body Kicking Workout
  • 5 MIN CORE Total Balance


  • 4-ROUND Combo Buildup Workout
  • 5 MIN CORE Total Ab Work


  • ROADWORK - 30 MIN of running, jogging, or powerwalking!


  • Active Rest Day
  • Plan next week's workouts

7-Day Quick Lunchtime Sweat Workout Program With Tommy Duquette

**Save, share, & tag @FightCamp

How To Get Started

1. Open the FightCamp app and click "See All" in the top right corner of the homepage.

2. Use the "Filters" toggle at the bottom of the page to search for the workouts by the number of rounds.

3. Scroll to find a workout.

4. Start punching!

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 of experience training clients in boxing and fitness. 

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