15-Minute At Home Boxing Workout (Without Equipment)

FightCamp - Boxing Workout At Home Without Equipment

Only have 15 minutes and want to fit in a killer at-home boxing workout? THIS IS IT! A full-body HIIT routine that includes punch combos and core exercises.

Published: March 26, 2022

Topics: Boxing, Training

Author: Tommy Duquette

Bonus - Total Body Workout

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

How Can I Do Boxing At Home Without Equipment?

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 punching 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! You can stream this full length workout for free on YouTube.

Let’s start with a quick warm-up.

Warm-Up (2 minutes)

Torso Twist (30 seconds)

  • Twist from left to right, from the foot to the knee to the hip, and all the way up

Twist Punch (30 seconds)

  • Complete a torso twist with an added punch on each side

Imaginary Jump Rope (30 seconds)

  • Twist your wrists gently while jumping up and down, just like you would if you were jumping rope

Point To The Stars (30 seconds)

  • Just like the torso twist, but this time, swing both of your hands up to the "stars" (ceiling) as you alternate 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 (3 minutes)


Jabs | 1 (30 seconds)

  • Throw six straight jab punches

  • Reset

  • Repeat for 30 seconds

Jab - Jab - Cross | 1 - 1 - 2 (30 seconds)

  • Throw two left jab punches

  • Throw a right cross punch

  • Repeat for 30 seconds

Jab - Jab - Rear Step - Rear Hook | 1 - 1 - Rear Step - 4 (30 seconds)

  • Throw two jab punches (left, right)

  • Step to your rear side

  • Throw a rear hook

  • Repeat for 30 seconds


Rest (1 minute)

Round 2 (3 minutes)


Jab - Jab - Jab - Cross | 1 - 1 - 1 - 2 (30 seconds)

  • Throw three quick jabs

  • Follow with a cross punch

  • Repeat for 30 seconds

Lead Uppercut - Rear Uppercut - Lead Hook - Lead Hook | 5 - 6 - 3 - 3 (30 seconds)

  • Start with a lead uppercut punch

  • Follow with a rear uppercut

  • Finish the punch combination with two lead hooks

  • Repeat for 30 seconds

Jab - Cross - Jab - Cross + 2 Jumping Jacks | 1 - 2 - 1 - 2 + 2 Jumping Jacks (1 minute)

  • Throw two quick jab - cross (1 - 2) punch combinations

  • Follow with two successive jumping jacks

  • Reset and repeat for 1 minute

Jab - Cross - Lead Hook - Lead Hook + Squat | 1 - 2 - 3 - 3 + Squat (30 seconds)

  • Throw four quick punches (jab - cross - lead hook - lead hook)

  • Squat

  • Repeat for 30 seconds

Rest (1 minute)

Round 3 (3 minutes)


Jab - Cross Coast | 1 - 2 Coast (30 seconds)

  • Alternate jab - cross (1 - 2) punches nonstop for 30 seconds

Power Coast Hooks (30 seconds)

  • Alternate lead and rear hooks nonstop for 30 seconds

Jab - Cross - Lead Hook - Roll - Roll | 1 - 2 - Roll - Roll (30 seconds)

  • Throw a jab followed by a cross and lead hook

  • Roll twice

  • Repeat for 30 seconds


Rest (1 minute)

Round 4 (3 minutes)


Boxer's Twist (30 seconds)

  • Sit on the floor with your legs bent at a 45-degree angle and your feet planted on the floor

  • Twist left to right

  • Continue for 30 seconds

For an added challenge, lift your feet off the ground and balance.

Flutter Kicks (30 seconds)

  • Lay down on the ground

  • Lift your legs and kick up and down as if you were swimming

    • Make sure that your legs don't touch the ground

  • Continue for 30 seconds

Sit-Ups (30 seconds)

  • Do as many sit-ups as you can in 30 seconds

Burn Out Punches (30 seconds)

  • Stand up in your boxer's stance

  • Throw as many punches as you can in a burnout round

    • Give it all you got -- the faster the better!

Power Coast (1 minute)

  • Throw whatever punch combinations you want, but with POWER

  • Continue for 1 minute

Rest (1 minute)

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

Cool Down (3 minutes)

Lat Stretch (12 seconds)

  • Stand tall and swing your arms up and down, breathing fully

Torso Twist (20 seconds)

  • Twist from your foot to your knee to your hip and all the way up

    • Be sure to twist continuously left to right

Torso Twist With Cross Punch (15 seconds)

  • Repeat the torso twist and on each side, throw a cross body punch

Point To The Stars (20 seconds)

  • Just like the torso twist, but this time, swing both of your hands up to the "stars" (ceiling) as you alternate sides

Wide-Legged Toe Touches (20 seconds)

  • Stand with your feet wide

  • Bend and twist to touch the opposite side toe with your hand

  • Return to stand

  • Repeat on the other side

  • Continue for 20 seconds

Hip Circles (20 seconds)

  • Move your legs in big circles outward

  • Alternate sides

  • Continue for 20 seconds

Arm Circles (25 seconds)

  • Rotate your arms in big circles forward for about 10 seconds

  • Switch directions and repeat, rotating your arms backward for the rest of the time

Arm Swings and Cross (20 seconds)

  • Swing and cross your arms over and under

Stretch (20 seconds)

  • Finish with a big stretch, raising your arms up behind your head, pulling at the elbow

  • Hold for 20 seconds

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

What Other Exercises Can I Do At Home for Boxing?

If you can't get enough and you want to keep training 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.

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Tommy Duquette

Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.

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