Boxing Workout
Boxing Conditioning Circuit
A boxing conditioning circuit that combines bag work, jump rope, shadow boxing, and push-ups in a demanding 20-minute session. Four rounds of four stations — 45 seconds at each with 15 seconds of rest. This mirrors the circuit training format used in professional boxing gyms where fighters rotate between stations to build well-rounded fitness. The combination of striking (bag and shadow), cardio (jump rope), and strength (push-ups) develops the complete athlete. Includes warm-up and cool-down. Advanced difficulty — the 45/15 work-to-rest ratio with demanding exercises requires serious conditioning. You'll need a heavy bag and jump rope.
Workout Breakdown
More Boxing Workouts
MMA 5-Minute Round Timer
Five rounds of 5 minutes each with 1 minute rest — the official MMA championship format. Whether you're training for competition or just want to test your conditioning against the toughest round timer in combat sports, this is it. Five minutes feels like an eternity when you're throwing strikes, grappling, or doing pad work at intensity. Use this for any MMA training modality: striking rounds, grappling rounds, mixed rounds, or conditioning circuits. The 1-minute rest between rounds simulates the actual break in competition. Twenty-five minutes of total training time. This is advanced territory — make sure your base conditioning is solid before attempting full 5-minute rounds.
Muay Thai Round Timer 5 Rounds
Five rounds of Muay Thai training with 3-minute rounds and 2-minute rest periods. Muay Thai — the Art of Eight Limbs — uses punches, kicks, knees, and elbows, making each round more physically demanding than boxing alone. The extended 2-minute rest between rounds reflects the higher energy expenditure and allows for genuine recovery. Use each round to work through Muay Thai combinations: round kicks, teep (push kicks), knee strikes from the clinch, and elbow techniques. Twenty-five minutes total. Intermediate difficulty — you should have basic familiarity with Muay Thai strikes before using this timer. Works for bag work, pad work, or shadow training.
Kickboxing Combo Workout 20 Minutes
A kickboxing combination workout that takes you through the fundamental strikes over 20 minutes. Five rounds of four exercises: jab-cross combinations, hooks, front kicks, and knee strikes — 40 seconds of work with 20 seconds of rest for each. The structure lets you focus on one technique per interval, building speed and power within each movement pattern before moving to the next. Includes warm-up and cool-down. Kickboxing burns more calories per minute than almost any other workout because it engages both upper and lower body simultaneously. No bag required — this works perfectly as a shadow kickboxing session. Just make sure you have enough space to extend your kicks.