The 20-Minute Boxing Workout You Can Do At Home

May 15, 2020

This full-body boxing workout is no joke.

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The 20-Minute Boxing Workout You Can Do At Home

The 20-Minute Boxing Workout You Can Do At Home

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Boxing is one of the best workouts you can do to sculpt your muscles and burn major calories: You’ll work your lower body, back, core, and shoulders, all while breaking a serious sweat. Even better: You can do any boxing workout at home—yes, even if you don’t have a bag, or a lot of space for that matter

All you need is motivation to nail this at-home boxing workout—even the mat is optional. Beginners will learn how to throw their punches properly (hint: all your power should come from your hips) and more advanced fighters can speed up the combos for a harder cardio workout or slow it down to sharpen their technique. Hey, if you can’t do it slow, then you can’t do it fast.

Ready to work? Ahead, EverybodyFights trainer, Alexander Leviner, will take you through a warm up, reviewing the proper stance and technique, pivoting properly as you throw each punch. From there, you’ll do a 6-round workout with 3 minutes in each round. Each round consists of 2.5 minutes of work, rotating between punch combos and bodyweight exercises, followed by 30 seconds of rest in between. 

Trust, you’ll want to keep a water bottle nearby. Exercises include single-leg high knees, quick feet, plyo lunges, burpees, and plank jacks. If you have a bag at home, you can work on your power with each punch, but this workout works just as well if you want to shadowbox in your living room. Either way, just be sure to bring the fight.