Quick Cardio Boxing

A high-energy boxing cardio session that'll get your heart pumping. No equipment needed - just you and your determination.

beginner17 min7 rounds

R1Quick Warm Up

warmup

Jumping jacks, high knees, shadow jabs. Get your heart rate up!

2:00 + 20s rest

R2Speed Jabs

conditioning

Fast jabs! Alternate hands. Keep them coming non-stop. Light and quick.

1 (Jab)Alternate hand jabs

2:00 + 30s rest

R3Combo Cardio

conditioning

1-2 combos as fast as you can. Every 20 seconds, throw 10 fast jabs then back to combos.

1-2 (Jab-Cross)Fast jabs x10

2:00 + 30s rest

R4Uppercut Burnout

conditioning

Alternate uppercuts from both hands. Squat slightly and drive up with your legs. Non-stop.

5-6 (Lead Uppercut-Rear Uppercut)

2:00 + 30s rest

R5Hook City

conditioning

Alternate lead and rear hooks. Pivot your feet with each hook. Keep the pace high.

3-4 (Lead Hook-Rear Hook)

2:00 + 30s rest

R6Everything Round

conditioning

Throw every punch you know! Jabs, crosses, hooks, uppercuts. Mix it all up at high speed.

1-2 (Jab-Cross)3-4 (Hooks)5-6 (Uppercuts)1-2-3 (Jab-Cross-Hook)

2:00 + 30s rest

R7Cool Down

cooldown

Walk it off. Deep breaths. Full body stretching.

2:00