20-Minute At-Home Boxing Workout for the New Year

The start of a new year is an exciting time of growth and rejuvenation -- we make new goals, start new habits and hobbies, and embrace new opportunities! If you’re looking to kick off the year with less stress, healthy habits, and a badass new hobby, allow us to introduce you to the beast-mode endorphin rush of boxing!

Boxing has tons of health benefits, from cardiovascular endurance and increased muscle strength to sharper mental performance. And you don’t need a gym membership to train! To prove it, we’ve put together a 20-minute beginner boxing workout you can do anywhere -- at-home, in the gym, or even outside.

This HIIT workout is short, sweet, and sweaty. Whether you’re starting a new fitness routine or just want to shake up your fitness training, make a New Year’s resolution to complete this 20-minute workout twice a week. We promise you’ll be hooked!

*If boxing isn’t new to you, you can skip right down to the workout, otherwise, here’s a bit of background on the boxing punches and how to execute the exercises.

Boxing Punch Numbers

Before we start sweating, let’s review the four (4) different boxing movements we’ll be using in this beginner boxing workout. In the workout below, we’ll refer to each of the foundational punches as a number: 1, 2, 3, and 4. These four (4) punches are called the Jab, Cross, Lead Hook, and Rear Hook. This is just an easier and faster way to refer to our punches when we train.

1: Jab

• Assume fighting stance with your fists in guard position

• Extend your lead arm straight ahead, keeping your fist in line with its starting point

• Return your fist quickly back to your face

2: Cross

• Assume the same fighting stance with fists in guard position

• You will pivot on your back foot as you rotate your hips, angling your body towards the front

• As you pivot and rotate, extend your rear arm forward using your shoulder as the source of your power

• Rotate your body back to fighting stance and return your rear hand to guard position

3: Lead Hook

• Start in your fighting stance with fists in guard position

• Rotate your body into a forward position to transfer your weight on your lead leg

• Bring your lead arm up to shoulder-height with your elbow bent at a 90-degree angle

• Pivot on your lead leg while rotating your body to follow your fist

• Your arm will remain bent at the elbow at a roughly 90-degree angle and your elbow should end up almost in front of your face as you follow-through

4: Rear Hook

• Start in your fighting stance with fists in guard position

• Bring your rear arm to shoulder height with your elbow bent at a 90-degree angle

• Pivot on your rear foot while rotating your hips and body

• Again, your elbow will remain bent and should be almost in front of your face as you deliver your hook punch

At-Home Boxing Workout For Beginners

This beginner boxing workout can be done with boxing gloves and a heavy bag, or with zero equipment. If you don’t have a bag to punch, just shadowbox in the air, as if you’re sparring with an imaginary opponent. Grab a clock or set a timer, and let’s make it burn!

Warm Up (3 minutes)

Boxer’s Choice! Get your blood pumping and your heart rate elevated with 3 minutes of jumping rope, jogging, or power walking!

Round 1

Jab - Cross - Jab - Cross | 1 - 2 - 1 - 2 (3 minutes)

• Alternate between Jabs and Crosses for 3 minutes

Mountain Climbers (30 seconds)

• Start in plank position with your hands shoulder-width apart, your back flat, and your abs engaged

• Pull your right knee into your chest

• Switch legs and bring your left knee into your chest

• Keeping your hips down, repeat at a sprinting pace for 30 seconds

Rest (30 seconds)

Round 2

Jab - Cross - Lead Hook | 1 - 2 - 3 (3 minutes)

• Alternate between your Jab - Cross - Lead Hook (1 - 2 - 3) combo for 3 minutes

Jump Squats (30 seconds)

• Stand with your feet hip-width apart

• Tighten your core and lower your hips down and back, coming into a squat

• Explode off the ground, using your arms to propel you as high as possible

• Come back to the ground and repeat for 30 seconds

Rest (30 seconds)

Round 3

Jab - Cross - Lead Hook - Cross | 1 - 2 - 3 - 2 (3 minutes)

• Throw your Jab - Cross - Lead Hook combo and add a final Cross

• Repeat for 3 minutes

Push-Ups (30 seconds)

• Get down on your hands or fists (if you’re wearing gloves) and toes, with your hands directly under your shoulders

• Bend your elbows and slowly lower yourself down until your chest nearly touches the floor

• Keeping your back straight and your core tight, push yourself back up until your arms are fully extended

• Repeat for 30 seconds

Rest (30 seconds)

Round 4

Jab - Cross - Lead Hook - Rear Hook | 1 - 2 - 3 - 4 (3 minutes)

• Throw a Jab - Cross - Lead Hook - Rear Hook (1 - 2 - 3 - 4) combination repeatedly for 3 minutes

Burpees (30 seconds)

• Stand with your feet shoulder-width apart with your weight in your heels

• Bend your knees and push your hips back into a squat

• Drop your hands to the floor in front of your feet and jump your feet back into a high plank position

• Lower down into a push-up

• Explode into a jump squat with your hands over your head and repeat for 30 seconds

Rest (30 seconds)

Round 5

Jab - Cross - Jab - Cross - Sprawl | 1 - 2 - 1 - 2 - Sprawl (3 minutes)

• Throw your Jab - Cross - Jab - Cross (1 - 2 - 1 - 2) punch combo

• Drop into a sprawl with your hands and toes touching the ground in a push-up position

• Instead of dropping towards the floor for a push-up, pop back up into your boxing stance and repeat

• Continue for 3 minutes

Plank (30 seconds)

• Start in a push-up position

• Lower yourself down to your forearms

• Ground your toes, squeeze your glutes and core, and keep your neck and back straight

• Hold this position for one minute without dropping your knees or torso

Rest (30 seconds)

Cool Down (3 minutes)

Wrapping up your boxing workout with a series of cool down movements will safely transition you from ‘workout mode’ to ‘walking around mode.’ Start your cool down immediately after your workout to decrease your heart rate and stretch your muscles while they’re still warm.

Shoulder Pull (1 minute)

• Pull your right arm across your chest with your left hand until you feel a stretch

• Hold for 30 seconds and switch arms

Tricep Pull (1 minute)

• Pull your right arm behind your head, with your elbow facing up and your hand touching the top of your spine

• Use your left hand to pull your elbow directly in line with your spine

• Hold for 30 seconds and switch arms

Child’s Pose (1 minute)

• From a kneeling position, bring your big toes together and spread your knees out wider than your torso

• Fold forward from the crease of your hips and place your forehead on the floor

• Place your arms by your sides or extend them out forward with your palms facing down

• Drop your hips back toward your heels

• Close your eyes and continue to inhale and exhale deeply

• Hold this pose for 1 minute

Now, that’s how you ring in the New Year! Do this quick boxing HIIT workout twice a week and you’ll see yourself become a stronger, sharper, happier you in the New Year! After a few weeks, challenge yourself by boxing 3-4 times a week, or repeat the 5-round routine for longer training sessions.

Make this workout work for your fitness resolutions! For more at-home boxing workouts by FightCamp, check out our Blog. You can even train alongside our FightCamp Trainers on our YouTube Channel!