Want to get in shape for 2021? Try this 12-minute boxing full-body workout. All you need is a bit of room around; boxing gloves and punching bags are optional. This boxing workout will burn loads of calories and get you fit in no time.
When we asked Tommy Duquette, Former USA National Boxing Team Member and Co-Founder of FightCamp, to put together a boxing full-body workout for T3, we gave him only one criterion: make it hard. Thankfully, Tommy was up for the challenge and created a sweat-inducing, muscle-ache-the-day-after-guaranteed workout that will improve boxing skills just as well as cardio performance.
The good news is, it will only take 12 minutes to complete, and you will feel so much better after the workout. Better still, you can follow this workout using no equipment at all, shadowboxing your way to a fitter you.
The bad news is, this workout won't be easy. As a matter of fact, this boxing full-body workout is pretty tough. That said, it's worth remembering that exercising at home is probably the most convenient way to boost metabolism naturally while also building some muscle.
Needless to say, this 12-minute boxing full-body workout is best performed using the best boxing gloves and the best punch bag, but you can also follow along and punch the air instead with your bare knuckles, a.k.a. shadow boxing. If you plan to track your sessions and check how many calories you have burned, we recommend wearing the best heart rate monitor, but donning a running watch or a Fitbit would also work.
Before we get into the nitty-gritty of good technique, you might want to watch Tommy's workout video.
Watch the workout
12-minute EMOM boxing full body workout by Tommy Duquette
In case you're not familiar with metcon terminology, EMOM means 'every minute on the minute'. And if that still doesn't clear up the fog, it means that you have a minute to perform each set and should you finish before the end of the minute, you can spend the remaining time resting before the next minute – and set – begins.
This 12-minute EMOM boxing full-body workout consists of – you guessed it – 12 sets, and within each set, you will perform three circuits. Circuits are short and will be repeated a few times each minute; this is a tough workout after all. Focus on form and keeping your core engaged.
Don't forget to warm up before the workout by doing some stretching, light shadow boxing, and air squats and/or lunges. You would want to get the heart rate up before you start the workout; otherwise, you will get tired real soon. After the workout, make sure you stretch and use the best massage tools to eliminate the lactic acid from the muscles. Foam rollers are great to loosen leg/back muscles, and for the arm/pecs, we recommend using the best massage guns.
- Press up workout tips for big guns and a broad chest
- Push ups are just as good as a bench press in building big guns
Circuit 1 – Power 180s
Repeat 4 times.
Start in a square, squatted position and explode off your feet, using your core to turn your body 180 degrees to the left. Then explode back to your starting position. After, throw a Lead Hook and a Rear Hook, rotating your through your hips and keeping your core tight with each punch. Alternate by rotating to the opposite side with each successive rep.
Circuit 2 – Punch Combination
Repeat 5 times.
Stand in a close range stance on the bag with your dominant foot slightly forward. With your dominant side, hit a lead hook about stomach height and then a lead hook to about head level. Switch slightly to the other side (with dominant foot still leading) and repeat hooks with opposite hand.
Circuit 3 – Push-up - Jab - Cross
Get into a plank position on your hands then do one push up. Then, punch the bag (or air if you’re shadow boxing) while in a plank twice, alternating hands. Finally, pop-up to standing position and do boxer bounce for recovery until the next minute begins. A great way to finish off the minute and relax the arm muscles all the while keeping the heart rate at a moderate level and, of course, burning calories.
T3 x FightCamp workouts
We have a massive library of FightCamp workouts on T3, all with follow-along videos that you should most certainly check out. Please find the full list below:
- 10-minute kickboxer’s warm-up drill by Aaron
- 10-minute medicine ball workout by the talented PJ Sheridan
- 10-minute jump rope workout by the awesome Tommy Duquette
- 20-minute kickboxer strength and flexibility full-body workout by the super-energetic Flo Master
- Full-body conditioning workout by the undefeated professional MMA fighter Shanie "Smash" Rusth