Metabolic Resistance Training Workout For Boxers

Metabolic Resistance Training Workout For Boxers

Punch through your fitness plateau and rev up your metabolism with this 10-minute metabolic conditioning workout for boxers.

Published: January 21, 2022

Topics: Strength & Conditioning, Training

Author: Mollie McGurk

Metabolic conditioning is designed to ramp up your metabolism by improving how your body uses fuel, and which fuel it burns. A balance of cardio and resistance training at varying levels of intensity triggers your body’s energy-burning mechanism to work both harder and smarter.

Boxing training naturally incorporates metabolic conditioning, often combining intense bursts of cardio with compound strength training exercises. Over time, the increase in lean muscle mass with regular heart-pounding cardio drills, paired with a healthy boxer’s diet, resets your metabolism to a more efficient state, even at rest.

What is metabolic conditioning?

Metabolic conditioning, or metcon, challenges your body to burn calories at a high rate, while creating an oxygen deficit. This oxygen deficit is what causes the coveted “afterburn” in which your body keeps torching calories long after you have finished your workout.

Is metabolic training the same as HIIT?

HIIT is just one aspect of metabolic training. To achieve maximum metabolic efficiency, most metabolic conditioning workouts have two main elements:

High-Intensity Interval Training

High-Intensity Interval Training, or HIIT, uses short bursts of maximum effort to accelerate your heart rate, increase oxygen levels in the blood, and ignite your metabolism by burning stored carbohydrates for fuel.

Metabolic Resistance Training

Metabolic Resistance Training, or MRT, uses compound movements instead of muscle isolation to give you a full-body strength-building workout.

10-Minute Metabolic Boxing Workout

This 10-minute metabolic boxing workout packs elements of intense cardio and resistance training into 4 rounds. Challenge yourself by repeating the full circuit twice!

Warm-Up (1 minute)

Jog in Place (30 seconds)

Arm Circles (30 seconds)

Round 1

Jess Evans Throwing a Cross Punch

Jab - Cross – Lead Uppercut – Rear Uppercut | 1 - 2 – 5 – 6 (30 seconds)

  • Start with a rapid jab - cross (1 - 2) punch combo

  • Follow with a lead uppercut and a rear uppercut (5 – 6)

  • Continue for 30 seconds

Squat Jumps (30 seconds)

  • Stand with your feet slightly wider than shoulder-width apart, arms at your sides

  • Drop into a low squat position as you bring your arms in front of your chest

  • Swing your arms back as you launch yourself upwards into a jump

  • Immediately drop down into another low squat

  • Continue for 30 seconds


Rest (30 seconds)

Round 2

Jess Evans Throwing a Hook Punch

Lead Hook – Bob and Weave – Rear Hook | 3 - Bob and Weave - 4 (30 seconds)

  • Start with a lead hook

  • Bend your knees while shifting your torso side to side in a bob and weave movement to avoid your opponent’s counterpunch

  • Stand up straight again to deliver a powerful rear hook

  • Continue for 30 seconds

Bear Crawls (30 seconds)

  • Start on your hands and knees in a tabletop position

  • Shift your weight back on the balls of your feet and lift your knees a few inches off of the ground, keeping them bent at a 90-degree angle

  • Bring your right leg forward at the same time as you bring your left hand forward

  • Crawl forward 4 steps*

  • Crawl backward 4 steps

  • Continue for 30 seconds

*For an added challenge, include a modified knee push-up from this position before continuing


Rest (30 seconds)

Round 3

Jess Evans Doing a High Plank

Cross – Lead Hook – Cross – Low Straight Punches | 2 – 3 – 2 (30 seconds)

  • Start with a cross – lead hook – cross combo (2 - 3 - 2) to disorient your opponent

  • Bend your knees to drop down lower

  • Throw 4 rapid-fire straight punches to their torso

  • Return to your initial fighting stance

  • Continue for 30 seconds

High-Low Planks (30 seconds)

  • Begin in a high plank position, forming a straight line from your head to your toes, with your hands directly below your shoulders

  • Bend one elbow at a time to rest both your forearms on the ground and come into a low plank

  • Extend one arm at a time to lift yourself back into a high plank position

  • Continue alternating for 30 seconds


Rest (30 seconds)

Round 4

Jess Evans Throwing a Lead Uppercut Punch

Jab - Cross - Slip Rear - Cross - Lead Hook - Slip Lead - Lead Uppercut - Cross | 1 – 2 – Slip R - 2 – 3 – Slip L - 5 – 2 (30 seconds)

Empty your tank on this final round with one of FightCamp Trainer Flo Master’s Combos of the Week!

  • Start with a jab - cross (1 – 2) combo

  • Evade your opponent’s counterpunch with a rear slip

  • Stand up tall again to deliver a cross and lead hook

  • Follow with a lead slip

  • Finish them with a strong lead uppercut – cross (5 - 2) combo

Boxer’s Twist (30 seconds)

  • Sit upright on the floor with your legs outstretched in front of you

  • Bend your elbows and bring your hands in front of your chest*

  • Lean back to balance on your glutes as you bend your knees to lift both legs in the air

  • Twist your torso from side to side

  • Continue for 30 seconds

*For an added challenge, hold a kettlebell or dumbbell with both hands as you twist


Rest (30 seconds)

Cool Down (1 minute)

Oblique Stretch (15 seconds)

  • Stand with your shoulders relaxed and your hands at your sides

  • Stretch your right hand towards the sky

  • Bend your torso to the left, reaching with your right arm until you feel the stretch in your right side

  • Hold for a few seconds and breathe deeply

  • Switch sides

  • Continue alternating sides for 15 seconds

Shoulder and Chest Stretch (15 seconds)

  • Stand with your arms stretched back behind you

  • Interlace your fingers or hold a small towel between both hands

  • Lift your arms upwards until you feel your chest opening up and a stretch through your shoulders

  • Hold for at least 15 seconds

Cobra Stretch (15 seconds)

  • Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor

  • Engage your quadriceps and continue to press the tops of your feet into the floor

  • Place your hands down by your lower ribs and align your wrists underneath your elbows

  • Hug your elbows into your sides, roll your shoulders down your back, and lift your chest

  • Spread through your collarbones

  • Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long

  • Hold for at least 15 seconds

Child’s Pose (15 seconds)

  • 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 15 seconds or as long as you’d like

Keep Up The Burn

After such an intense workout, it’s important to do as much stretching as you need. Use your cool down time for planning a nourishing post-workout meal to keep your metabolism revved up and give your muscles the fuel they need to rebuild stronger.

The best way to boost your metabolism is through consistent exercise fueled by a balanced diet. For more calorie-scorching boxing workouts, check out FightCamp’s YouTube Channel and find expert insight to crush your fitness goals on our Blog.

Mollie McGurk

Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.

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