Skip Nav
Love It. Save Your Favorites Now.
A Title Boxing Club Trainer Created This 30-Minute Calorie-Torching Workout For You
View On One Page
Photo 2 of 3  
ADVERTISEMENT ()
2

The Workout: 15 Minutes

  • Round one (complete as many rounds as possible in three minutes)

    • Straight punches: jab and cross (20 times)

    • Speed squat: "duck your opponents punches" (two times)

    • Hooks: both sides (20 times)

    • Speed squat (two times)

    • Uppercuts: both sides (two times)

    • Speed squat (two times)

  • Active rest: high knees (single-leg standing knee hugs), one minute

  • Round two (complete as many rounds as possible in each minute)

    • Minute one: straight punches (10 times), squat (one time)

    • Minute two: hooks (10 times), squat (two times)

    • Minute three: uppercuts (10 times), squat (three times)

  • Active rest: simulated jump rope, one minute

  • Round three (punch ladder — climb up the punch ladder as high as possible within three minutes)

    • Straight punches (10 times), one push-up

    • Straight punches (20 times), two push-ups

    • Straight punches (30 times), three push-ups

    • Straight punches (40 times), four push-ups

  • Active rest: jog or run in place, one minute

  • Round four (complete as many rounds as possible in three minutes)

    • Straight punches (50 times)

    • Hooks (50 times)

    • Uppercuts (50 times)

    • Burpees (five times)

Previous Next
I Went to a Fitness Festival — Here's What It's Really Like
Workouts
I Tried 4 Different Workout Classes at a Sold-Out "Fitness Festival"
by Chandler Plante 1 day ago
Is Line Dancing the Newest Cardio Craze?
Workouts
A Case For Line Dancing as a Cardio Workout
by Chandler Plante 5/12
Padel Is the Newest Cool-Girl Sport
Athletes
Is Padel the Newest "It" Sport? I Tried It to Find Out
by Chandler Plante 5/06
Lindsay Arnold Shares Her Workout Routine
Dancing with the Stars
"DWTS"'s Lindsay Arnold Gets Candid About Fitness as a Mom
by Chandler Plante 4/21
I Cozy-fied My Winter Wellness Routine
Workouts
How I Cozy-fied My Wellness Routine For a Week
by Chandler Plante 2/26
I Turned a Music Festival Into a Wellness Experience
Workouts
How I Turned a Music Festival Into a Wellness Excursion
by Chandler Plante 2/24

From Our Partners

Now You Know

Love Is Blind: Where Do Those Engagement Rings Come From?

Fashion

Everything to Know About the "Love Is Blind" Engagement Rings

by Sarah Wasilak 2/19

shopping

Oprah's Favorite Things List Has Major Gems, Including an Under-$100 Air Fryer

by Balim Tezel 11/06/25

Fitness

Paralympians Earn the Same Pay For Medals as Olympians, but Is It Enough?

by Karenna Meredith 8/29/24

health

How Often Should We Be Getting COVID Vaccines?

by Alexis Jones 8/23/24

Food

Pumpkin Spice Season Is Back Aug. 22

by Lauren Mazzo 8/21/24

Beauty

The Exact Red Lipstick Alexandria Ocasio-Cortez Swears By

by Alaina Demopoulos 8/20/24

health

What to Know About the Latest Mpox Outbreak, According to MDs

by Alexis Jones 8/16/24

health

Céline Dion Promised Her Children She’d Live: “They Already Lost a Parent.”

by Sara Youngblood Gregory 6/11/24

Latest Fitness
We're Hiring! Write For Us Advertise With Us Accessibility Contact Archives
Power Your Happy
Terms Privacy Policy
©2026 Vox Media, LLC. All Rights Reserved.