Boxing and Bodyweight Workout


A good mix of both boxing and bodyweight exercises to make you sweat.

The Warmup

2x through the following:

  • Jumping Jacks
  • Squats
  • Lunges
  • Hip Rotaions
  • Arm Rotations

The Workout

In this workout you will do 2 minutes of boxing (or shadow boxing) then 30 seconds cardio, 30 seconds of a body weight exercise.
Set the timer for 2 minutes work, 1 minute rest (which you will split up 30s/30s for the cardio/exercise), 20s recovery (your break) 1 cycle, 9 tabatas

Round 1
Boxing: 1-1-2-3
Exercises: Jumping Jacks/Lateral Lunges

Round 2
Boxing: 1-2-2-5
Exercises: Skiers/Sumo Squats

Round 3
Boxing: 1-2-1-4
Exercises: Burpees/Situps

Round 4
Boxing: 6-3-2-Move-2-2-3
Exercises: Skaters/Reverse Lunges

Round 5
Boxing: 1-2-5-6
Exercises: Fast Feet/Wall Sit

Round 6
Boxing: 1-2-3-2-Slip R-Slip L-5-6
Exercises: Squat Jumps/Leg Drops

Round 7
Boxing: 1-2-4-3-Move-2-3-2
Exercises: Side Shuffle/Forward Lunges

Round 8
Boxing: 1-2-3-2-6-3-2
Exercises: Broad Jumps/Plank Up/Down

Round 9
Boxing: Non-stop punches
Exercises: Jumping Jacks/Inchworms


Format – no break between hold and the start of the next set (repeat 2x)
10 squats – hold last squat for 10 seconds
20 squats – hold last squat for 20 seconds
30 squats – hold last squat for 30 seconds

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Shadowboxing Workout

This is a great cardio workout when you are limited on time and/or equipment.