Since boxing is one of my favorite sports of all time, I thought it was about time that I created a boxing-inspired workout for you guys.
Because not only is boxing an awesome way to work up a good sweat and burn a crazy amount of calories, it’s also insanely fun—and really satisfying—to punch something.
Yes, I’m going to be using an actual punching bag for today’s workout, but if you don’t have access to one, don’t worry, you can still do it!
Here are a few simple substitution options:
- Shadow boxing: It may feel silly at first, but shadow boxing is actually a really great way to practice your form and it will still tire you out.
- Hang a pillow/sandbag on a doorframe/wall: You may have to get a little creative with this one, but it can work—I’ve done it! Just be careful not to punch a hole in your wall (like I did as a teenager…).
- Get a partner and use pads: Holding pads for a partner is a great way to practice your punching, although you may need to adjust the workout slightly so you can both still get up a good sweat.
- Place a pillow/sandbag on the floor: Punching into the ground is still surprisingly tough, and you’ll still get a great workout by pounding the ground.
Watch the video to see how hard I work or just to follow along:
And here are the workout instructions:
Workout type: Challenge
Timer setting: Stopwatch
30 Double unders (or 60 single unders)
100 straight punches
5 left + right hooks
10 Sit ups
Bonus: 10 Pull ups
Leave your time in the comments below.
My time for today’s workout: 11:42 (not including the pull ups)
Did you do this workout? Tweet It!
21 thoughts on “Boxing-Inspired Fight Ready Challenge Workout (+ Video!)”
Holy freaking crap…that looks insane!
I’m going to try it tomorrow.
So…umm…yeah. Between a bunch of heavy breathing, multiple “holy crap, I might die” breaks and questioning my life choices…I finished this in 42 minutes. Obviously nowhere near 12 minutes, but 1 – I didn’t think I would finish and 2 – this now gives me a goal to shoot for.
You’re workouts are absolutely crazy, but I discovered you a bit over a month ago and I’ve decreased my time steadily on all your other workouts. This is, by far, the longest it’s taken me to complete one of the workouts.
So glad you’re doing what you’re doing.
Therman, that’s awesome! Seriously, you should be VERY proud of yourself for sticking with it. I’m glad you’ve seen your times continue to improve – stick with them and it’ll keep happening!
Will do. Thanks!
Hi! Some time ago, I enthusiastically watched your first boxing training video. I might have misunderstood but I thought you planned to do more but I haven’t seen them. Maybe I just missed it. In the meantime I got a punching bag. Did I miss something? Thanks for your hard work! 🙂
Lea, that’s awesome you got a punching bag!! And no, you didn’t miss anything, I just wasn’t sure how much of a desire there was for boxing/kickboxing-related videos and workouts. It seems though with this latest workout that you guys definitely are interested, so I’ll start making more! Do you have any specific requests?
How about a tutorial on the correct form for all the basic punches (and an included workout, of course).
My punches this morning were good for the most part, but at times felt weird.
Here’s one I did a few months back: https://www.12minuteathlete.com/boxing-basics/
I’m working on a basic kick one now – any other requests?
WOW!!! That was an amazing, sweat dripping down my face, breathing crazy heavy, feeling incredible “I just did that” work out!!! Absolutely loved it! Keep them coming!
So excited, I forgot to post my time, 12:54 😉
Yes!!! Love it. Nice work Dr. Borboa!
15:30, which is a little slower than I thought, but that will make it easy to beat next time! It’s a great workout!!
Great attitude Sarah 🙂 And nice work!
I did it again, this time in 14:13 🙂
I signed up onto the website a while back but hadn’t done any of the work outs until last week. I tried this yesterday and it was a lot more challenging than I imagined it would be! My time was 13:22, hopefully I’ll be in better shape and get that time below 13min next time.
Actually Krista, both work outs I’ve tried have me thinking you’re kichaa (insane, as we say in my part of the world) but in an incredible way. I can’t wait to try more of the 12min work outs!
Did it in 10:43 with pull-up challenge! Not bad for 51 year old.
The workouts are great. But many are more or less the same. Do you have any other 12 min sessions to push a trainer harder
14:45 – Loved this, My two pieces of equipment are a bag and a rope, so that was perfect.
Keep em coming!
Yeah!!! Awesome John.
Finished in 16:36 – added 10 squats at the end instead of pull ups since I don’t have a bar. Such a fun workout! Love your site!