7-Day Quick Lunchtime Sweat Workout Program

7-Day Quick Lunchtime Sweat Workout Program

Join FightCamp Trainer Tommy Duquette for 7 days of quick workouts, perfect to fit into your lunch break! Get a full body boxing workout in under 30 minutes!

Published: March 13, 2021

Topics: Strength & Conditioning, Training

Author: Tommy Duquette

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.

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

7-Day Quick Lunchtime Sweat Workout Program


  • 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 power walking!


For more workouts like these, download the free FightCamp app and choose your desired level (Open, Intermediate, or Advanced).

*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!

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7-Day Intense Lower Body Workout Program

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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