Watch: 12-minute boxing full-body workout by Tommy Duquette will get you fighting fit at home

Are you ready to sweat? Brace yourself for this 12-minute boxing full-body workout as you WILL be working out very, very hard

12-minute boxing full body workout by Tommy Duquette
(Image credit: FightCamp)

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

boxing workout

(Image credit: Tommy Duquette / FightCamp)

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.

boxing workout

(Image credit: Tommy Duquette / FightCamp)

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.

boxing workout

(Image credit: Tommy Duquette / FightCamp)

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

(Image credit: FightCamp)

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:

Matt Kollat
Section Editor | Active

Matt Kollat is a journalist and content creator who works for and its magazine counterpart as an Active Editor. His areas of expertise include wearables, drones, fitness equipment, nutrition and outdoor gear. He joined T3 in 2019. His byline appears in several publications, including Techradar and Fit&Well, and more. Matt also collaborated with other content creators (e.g. Garage Gym Reviews) and judged many awards, such as the European Specialist Sports Nutrition Alliance's ESSNawards. When he isn't working out, running or cycling, you'll find him roaming the countryside and trying out new podcasting and content creation equipment.