A 30-Minute Boxing Workout You Can Do at Home

Busy week? Holidays? You can still keep your boxing sharp. This is the workout I give clients for the days they can't make a session. All you need is a little floor space and a timer.

Before you start

• Clear a space about the size of a parking spot
• Use a round timer app: 2-minute rounds, 1-minute rest (or 3 and 1 if you're experienced)
• If you have a mirror, use it — watching your hands is the best feedback you'll get at home

Warm-up (5 minutes)

• 1 minute: jumping jacks or light jogging in place
• 1 minute: arm circles and shoulder rolls
• 1 minute: bouncing on the balls of your feet in your stance
• 2 minutes: easy shadowboxing — just the jab, focus on stepping

Shadowboxing rounds (15 minutes)

Five rounds of 2 minutes with 1 minute rest. Each round has one focus:

1. Jab and move: jab, then step — in, out, left, right.
2. The 1-2: jab-cross, then move. Rotate your back foot on the cross.
3. Defense: slip left, slip right, then answer with a 1-2.
4. Combinations: jab-cross-hook. Stay balanced; don't lean.
5. Freestyle: mix everything and keep your hands up the whole round.

Go at a pace where your technique stays clean. Fast and sloppy builds bad habits.

Footwork and conditioning (5 minutes)

• 1 minute: quick in-and-out steps in your stance
• 1 minute: lateral shuffles, staying low
• 1 minute: squats with hands up in your guard
• 1 minute: push-ups (knees are fine)
• 1 minute: plank

Cool-down (5 minutes)

Walk it off, stretch your shoulders, chest, hips and calves, and breathe. Done.

Make it count

Home workouts keep you fit, but they can't tell you when your elbow is flaring or your feet are drifting. That's what sessions are for. The best combination is one or two coached sessions a week plus a workout like this in between.

New to boxing? Read your first 4 weeks, or book a session at Osorio Training Center in Hayward or at home with mobile training.