When it comes to effective and efficient boxing workouts, PJ Shirdan [1] knows best. After all, he's the founding trainer at FightCamp [2] and is a NASM-certified trainer and a certified MMA strength and conditioning coach. Shirdan created a FightCamp [3]-inspired boxing bag workout you can do when you're short on time. It's a high-intensity, full-body session meant to burn calories, increase strength, and help with stability. "It will build lean muscle, burn fat, and leave you feeling stronger, faster, and better than before," Shirdan told POPSUGAR.
15-Minute Boxing Bag Workout From FightCamp's PJ Shirdan
Equipment: Gloves and a boxing bag (optional). If you don't have a boxing bag, Shirdan suggests doing this workout without equipment as shadowboxing or holding one-pound weights while punching to add resistance.
Directions: Warm up for at least two minutes with moves such as arm circles, torso twists, leg swings, hip circles, and reverse lunge and reach [4]. Then, move into the bulk of the workout, which consists of three three-minute circuits with one minute of active recovery in between them. Each circuit will be repeated twice before heading into one minute of boxer's bounces for active recovery (you'll see that laid out ahead); however, you can take a full one-minute rest instead of the boxer's bounces if you need. You'll focus on the four main punches in boxing: jab, cross, hook, and uppercut. To cool down, do static stretches such as hamstring stretches [5] and some deep breathing. Depending on how long you warm up and cool down for — and whether you take breaks — this workout should last about 15 minutes.
Round 1: Repeat Twice
- Jab and cross: 30 seconds
- Uppercut and squat: 30 seconds
- Seated boxer's twist: 30 seconds
One minute of active recovery with boxer's bounce.
Round 2: Repeat Twice
- Hook: 30 seconds
- Lunge and punch: 30 seconds
- High plank: 30 seconds
One minute of active recovery with boxer's bounce.
Round 3: Repeat Twice
- Uppercut: 30 seconds
- Bob and weave: 30 seconds
- Athlete's choice (favorite two punches): 30 seconds
One minute of active recovery with boxer's bounce.
Note: Shirdan explained that the proper boxing stance means you stand staggered. If you're right-handed, you have your left foot in front; if you're left-handed, you have your right foot in front.
Ahead, see step-by-step instructions for how to format the workout along with how to do each exercise. Also, check out more workout content specifically from FightCamp on the company's website [6].
Round 1, Exercise 1: Jab and Cross
- Stand in a staggered stance with one foot in front and your chest tall, fists up by your chin and your elbows against your ribs.
- Extend your nondominant fist out to meet the boxing bag (if you're right handed, use your left arm; if you're left handed, use your right arm). Lean into your front leg as you punch.
- Bring your fist back to your chin while simultaneously twisting at your torso and extending your rear arm (your dominant hand) through to a cross punch. Make sure you're using your entire body to lean into the punch and pivoting your back foot.
- Return to your starting position. This counts as one rep.
- Repeat these jab and cross punches for 30 seconds.
Round 1, Exercise 2: Uppercut and Squat
- Stand in a staggered stance with one foot in front and your chest tall, fists up by your chin and your elbows against your ribs.
- Rotate at your hips, and punch upward with one fist to meet the punching bag (as if you are making contact with someone's jaw), keeping your core tight.
- Bring your fist back to the starting position.
- Bending your knees and keeping your chest lifted, sit back into a squat like you're sitting into an imaginary chair. Press your weight back into your heels.
- Push through your heels to bring yourself back to the starting position.
- Repeat this same uppercut with the other arm, then do another squat.
- This counts as one rep; repeat for 30 seconds.
Round 1, Exercise 3: Seated Boxer's Twist
This move is the same as a Russian twist [8].
- Sit on the ground with your hands in front of your chest, and lean slightly back without rounding your spine.
- Engage your abs by pulling your belly button into your spine, and lift your feet up off of the floor (if this is too challenging, you can keep your heels on the ground). This is your starting position.
- Trying to stay still in your lower body, twist to the left, bringing your hands toward the floor.
- Return to center, and twist to the other side.
- Come back to your starting position.
- This counts as one rep; continue alternating for 30 seconds.
Repeat this circuit one more time through before going to your active recovery or one minute of rest.
Active Recovery 1: Boxer's Bounce
- Stand in a staggered stance with one foot in front and your chest tall, fists up by your chin and your elbows against your ribs.
- Alternate your weight from your back leg to your front leg in a swift jumping motion, keeping your feet low to the ground and your hands covering your face.
- Do these boxer's bounces for one minute total before moving to the next round (you can also use this one-minute recovery as a rest period).
Round 2, Exercise 1: Hook
- Stand in a staggered stance with one foot in front and your chest tall, fists up by your chin and your elbows against your ribs.
- Make a 90-degree angle with your arm at shoulder height. Rotate your hips as you punch through to meet the side of the boxing bag.
- Bring your fist back to your chin.
- Alternate on the other side, rotating your hips and making a 90-degree angle with your punching arm as you pivot your back foot.
- Return to the starting position.
- This counts as one rep; alternate for 30 seconds.
Round 2, Exercise 2: Lunge and Punch
- Stand with your feet together and your chest tall, fists up by your chin and your elbows against your ribs.
- Take a controlled lunge (or large step) backward with your right foot. As you lunge back with your right foot, drive your right arm forward into a punch to meet the boxing bag. Keep your other hand by your face.
- Your knees should be bent at 90-degree angles. Your left knee should be positioned directly over your ankle, and your right heel should be lifted.
- Keep your core tight to maintain your balance, and press your front heel into the floor as you push back up to the starting position.
- Alternate on the other side, lunging back with your left foot and punching with your left arm before coming back to the starting position.
- This counts as one rep; repeat for 30 seconds.
Round 2, Exercise 3: High Plank
- Place both hands on the ground, shoulder-width apart. Fully extend your legs so your body is in one straight line from head to toe. You should be resting on the balls of your feet.
- Keep your hands directly below your shoulders, and pull your belly button into your spine to engage your core and keep your butt from dropping.
- Actively squeeze your glutes, and picture your body as a long, straight board.
- Hold this plank position for 30 seconds.
Repeat this circuit one more time through before going to your active recovery.
Active Recovery 2: Boxer's Bounce
- Stand in a staggered stance with one foot in front and your chest tall, fists up by your chin and your elbows against your ribs.
- Alternate your weight from your back leg to your front leg in a swift jumping motion, keeping your feet low to the ground and your hands covering your face.
- Do these boxer's bounces for one minute total before moving to the next round.
Round 3, Exercise 1: Uppercut
- Stand in a staggered stance with one foot in front and your chest tall, fists up by your chin and your elbows against your ribs.
- Rotate at your hips, and punch one fist upward to meet the punching bag (as if you are making contact with someone's jaw), keeping your core tight.
- Bring your fist back to the starting position.
- Rotate at your hips to repeat this same punch with your other arm, pivoting on your back foot as you do.
- This counts as one rep; alternate for 30 seconds.
Round 3, Exercise 2: Bob and Weave
- Stand in a staggered stance with one foot in front and your chest tall, fists up by your chin and your elbows against your ribs. You don't have to be near the boxing bag for this.
- Lower your body and "duck" to the left, pivoting on your feet and keeping your chest up as you do. Come to standing.
- With the same foot in front, lower your body and "duck" back to the right, pivoting on your feet and keeping your chest up as you do. Come to standing.
- This counts as one rep. Keep alternating for 30 seconds.
Round 3, Exercise 3: Boxer's Choice
For 30 seconds total, do a combination your favorite two punches.
Repeat this circuit one more time through before going to your active recovery.
Active Recovery 3: Boxer's Bounce
- Stand in a staggered stance with one foot in front and your chest tall, fists up by your chin and your elbows against your ribs.
- Alternate your weight from your back leg to your front leg in a swift jumping motion, keeping your feet low to the ground and your hands covering your face.
- Do these boxer's bounces for one minute total before heading to your cooldown.