Boxing Workout
Boxing Round Timer 3-Minute Rounds
The standard boxing round timer — 12 rounds of 3 minutes with 1 minute rest between rounds. This is the professional boxing format used in championship bouts worldwide. Whether you're hitting the heavy bag, working the speed bag, shadow boxing, or doing pad work with a partner, this timer keeps you honest on your round durations. The 1-minute rest simulates the corner break where you'd recover, hydrate, and get instructions. Thirty-six minutes of total training time. Set it up, press play, and let the bell tell you when to work and when to rest. No thinking required — just fight when it's time to fight and breathe when it's time to breathe.
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.