12-Minute Total Body Toning Mini Workout | Boxing Training

12-Minute Total Body Toning Mini Workout | Boxing Training

Grab those boxing gloves and get ready to rip on the heavy bag! This mini yet mighty workout is designed to get you sweating and toned in just 12 minutes!

Published: March 8, 2022

Topics: Strength & Conditioning, Training

Author: Jeff Turbett

In a rush but want to sweat it out? Studies have proven that you don’t need a super long workout to benefit from exercise. Quick, simple, and effective workouts throughout the day, like this one, can keep you on track with your fitness goals.

This 12-minute mini-workout to tone your body will give you all the benefits you need in a fraction of the time. This is a great routine to start or end your day, get in a quick sweat session during your lunch break, or even do multiple times a day.

12-Minute Full-Body Toning Workout

FightCamp Boxing Equipment

What you'll need: Heavy bag & boxing gloves

Optional equipment: Jump rope, free weights (1-2 lbs.)

Warm-Up (4 minutes)


Shadowboxing Warm-Up

Shadowboxing is a great way to warm-up before any boxing workout. We recommend using a mirror for this drill to check your form and work on your boxing technique.

  • Start in your boxing stance

  • Begin throwing punch combinations, slips, and utilizing your footwork to move around in a semicircle

  • Continue for 1 minute

  • Rest for 20 seconds then repeat twice more

For an added challenge, perform this exercise using either 1 or 2 lbs. free weights.

Cardio Drill (3 minutes)

Jump Rope

Cardio Jump Rope Drill

For this drill, perform each jump rope exercise for 1 minute. If you don’t have a jump rope, you can mimic the movements and just jump in the same style.

  • Round 1: Double leg jumps

  • Round 2: Single leg jumps - right foot (30 seconds), left foot (30 seconds)

  • Round 3: Freestyle jumps - double-unders, criss crosses, lateral jumps, ski jumps, boxer’s skip, etc.

For an added challenge, hold free weights while jumping just as if you had a weighted jump rope.

AMRAP Heavy Bag Drills (4 minutes)

For these drills, you will perform as many repetitions as possible of each movement for 30 seconds, followed by 30 seconds of active rest. During the 30 seconds of active rest, you will perform punching combos on the heavy bag until the next succeeding movement.

Push-Ups (30 seconds)

Doing Push-Ups

Punch Combos (30 seconds)

Squats (30 seconds)

Doing Squats

Punch Combos (30 seconds)

Lunges (30 seconds)

Doing Lunges

Punch Combos (30 seconds)

Sit-Ups (30 seconds)

Doing Sit-Ups

Punch Combos (30 seconds)

For an added challenge, end this session with 10-20 Burpees!

Cool Down (1 minute)

Doing a downward facing dog for a cool down stretch

To bring your heart rate back down and recover, spend one minute stretching. A proper cool down is key to avoiding injuries and keeping the body flexible. Simple stretching, foam rolling, and mobility work are great cool down activities.

Need For Speed

Simple. Easy. Effective. Your workouts don't always need to be 2.5 hours of grueling gym sessions in order to be effective. This 12-minute routine will get your heart rate elevated and give you maximal caloric burn even after you’ve finished. Plus, it’s a great addition to your at-home boxing and kickboxing training.

Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE FightCamp App and train with real fighters from the comfort of your own home.

Jeff Turbett

Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.

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