Boxing Workout
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.
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.
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.
Heavy Bag Interval Workout
An intensive heavy bag workout built around 8 rounds of 2-minute combination work with 1-minute rest periods. Each round focuses on a different combination pattern: jab-cross, hook-uppercut, body shots, and power shots. The 2-minute rounds give you enough time to work through combinations at varying speeds and power levels, building both technique and conditioning. Thirty minutes total including warm-up and cool-down. You'll need a heavy bag for this one. The structured combination focus makes this more productive than just hitting the bag randomly — every round has a purpose and a specific skill to develop. Intermediate level assumes familiarity with basic boxing technique.