Keep Your Summer Body This Fall | At-Home Boxing Workout

With summer fading and fall coming our way, it might be time to move our workouts indoors. Keep that summer body you worked so hard on in top shape with this 20-minute, 3-round boxing workout that you can complete at home or at the gym. If you have a heavy bag and boxing gloves, get your hand wraps and jump rope ready for a bag workout. But don’t worry -- we also have a Zero-Equipment option that will work your muscles just as hard!

AT-HOME FALL WORKOUT

WARM-UP (5 MIN)

Before we start our workout, we need to wake up and loosen our muscles. Do this 5-minute warm-up that requires just a jump rope:

FORWARD/BACKWARD ARM CIRCLES (30 SECONDS EACH DIRECTION)

• Hold your arms out at shoulder level and make small forward circles
• Slowly increase the size of your circles until you are making full-shoulder circles
• After 30 seconds, switch directions and repeat the small-to-large circle motion in the backward direction

LEG SWINGS (30 SECONDS EACH LEG)

• Place your hands at shoulder height in front of you on a wall
• Keep one foot on the ground and swing the opposite leg out at a 90-degree angle
• Hold your leg out for a few seconds before swinging it back past your standing leg
• Continue for 30 seconds
• Repeat with the other leg
• With each swing, use the momentum of your leg to gently open your hip a little bit more
• Be sure not to twist your torso or bend your back

JUMP ROPE (1 MINUTE)

• Hold a jump rope in your hands at hip level
• Begin to swing the jump rope, rotating your wrists at a consistent pace, and jumping as the rope hits the ground beneath your feet
• Continue for one minute
• Jump rope variations: You can jump with both feet at once, one foot at a time, or alternating feet

Zero-Equipment Option: Don’t have a jump rope handy? Swap jumping rope for one minute of jogging in place! Maximize the warm-up by trying to kick your heels up high with each step.

SHADOWBOX (2 MINUTES)

• Keep your gloves and wraps on and freestyle shadowbox for two minutes
• Incorporate your jab, cross, lead hook, rear hook, lead uppercut, rear uppercut, elbows, and knees into your movements -- practice your boxing punch combinations, keep your feet moving, and have fun!

REST (1 MINUTE)

BOXING CIRCUIT (12 MINUTES)

With our blood pumping and our arm and leg joints opened up from our warm-up, let’s get to the main event! This 3-round boxing circuit will incorporate heavy bag punch combinations and bodyweight exercises with a one minute rest between each round. Grab your wraps and your gloves, and get ready to sweat!

For boxers without a heavy bag at home, look for the Zero-Equipment Options included in each round. Hand wraps and boxing gloves optional.

ROUND 1 (3 MINUTES)

JAB - CROSS (1-2) (1 MINUTE)

• Start in your boxing stance, kicking-distance from the heavy bag
• Step your lead foot forward, bend your lead knee, and extend your jab
• After your jab, pull your lead hand back to guard and extend your cross
• Repeat this jab - cross (1-2) combination as fast as possible while maintaining good boxing technique for one minute

Zero-Equipment Option: Shadowboxing! Envision a heavy bag or opponent kicking-distance away from you. Throw your jab - cross (1-2) combination nonstop in the air for one minute.

JAB - CROSS - LEAD HOOK (1-2-3) (1 MINUTE)

• Start in your boxing stance, kicking-distance from the heavy bag
• Take an anchor-step forward, and throw your jab - cross (1-2) combo
• As you retract your cross, throw your lead hand in a hook motion to hit the side of the bag at head-level
• Repeat your jab - cross - lead hook (1-2-3) combo as fast as possible while maintaining good boxing technique

Zero-Equipment Option: Shadowboxing! Envision a heavy bag or opponent kicking-distance away from you. Throw your jab - cross - lead hook (1-2-3) nonstop in the air.

PUSH-UPS (30 SECONDS)

• Get down on your hands or fists (if you’re wearing gloves) and toes, with your hands directly under your shoulders
• Bend your elbows and slowly lower yourself until your chest nearly touches the floor
• Keeping your back straight and your core tight, push yourself back up until your arms are fully extended
• Continue for 30 seconds

JAB - CROSS (1-2) (30 SECONDS)

Speed round! Don’t forget to take an anchor step into your jab - cross (1-2) and repeat nonstop for 30 seconds!

Zero-Equipment Option: Shadowboxing! Envision a heavy bag or opponent kicking-distance away from you. Throw your jab - cross (1-2) nonstop in the air.

Remember: Technique first. Then speed. Then power.

REST (1 MINUTE)

ROUND 2 (3 MINUTES)

CROSS - LEAD HOOK - CROSS (2-3-2) (1 MINUTE)

• Start in your boxing stance, kicking-distance from the heavy bag
• Take an anchor step forward, and throw your cross
• As you retract your cross, throw a lead hook
• Retract your hook and end with a second cross
• Continue throwing this punch combination for one minute

Zero-Equipment Option: Shadowboxing! Envision a heavy bag or opponent kicking-distance away from you, and throw your cross - lead hook - cross (2-3-2) in the air.

BURPEES (1 MINUTE)

• Stand with your feet shoulder-width apart with your weight in your heels
• Bend your knees and push your hips back into a squat
• Drop your hands to the floor in front of your feet and jump your feet back into a high plank position
• Lower down into a push-up
• Jump your feet back up outside of your hands
• Explode into a jump squat with your hands over your head
• Land back down and bend immediately into your next squat
• Repeat for one minute

POWER HOOKS (30 SECONDS)

• Start in your boxing stance, punching distance from the heavy bag
• Plant your feet, bend your lead knee, and pivot your torso as you throw a strong lead hook to the middle (torso-level) of the bag
• Retract your hook and bend your rear knee to pivot your torso in the other direction for your rear hook
• Repeat alternating hooks for 30 seconds

Zero-Equipment Option: Shadowboxing! Envision a heavy bag or opponent punching-distance away from you, and throw your power hooks in the air.

SQUATS (30 SECONDS)

• Stand with your feet hip-width apart
• Tighten your core and lower your hips down and back, as if sitting in an invisible chair
• Straighten your legs and engage your glutes to lift back up to stand
• Repeat for 30 seconds

REST (1 MINUTE)

ROUND 3 (3 MINUTES)

SKIP KNEES (30 SECONDS)

• Stand with your feet hip-width apart and squeeze the heavy bag between your forearms to hold it, like you’d hold an opponent in place
• Bring one knee up in an arc to knee the bag at stomach level
• Bring your foot down in a skipping motion to propel your opposite knee into the bag
• Continue kneeing the bag, alternating sides in a steady skipping motion for 30 seconds

Zero-Equipment Option: High Knees

• Stand with your feet hip-width apart
• Bring your left knee up to your chest
• Switch to bring your right knee to your chest
• Repeat, alternating knees, at a sprinting pace for 30 seconds

LUNGES (1 MINUTE)

• Stand with your feet together and step forward with one foot until your front knee is bent at a 90-degree angle
• Lower straight down until your back knee nearly touches the ground
• Push yourself back up and bring your front foot back to neutral
• Step forward with the opposite foot and repeat the lunge
• Continue, alternating legs for one minute

SKIP KNEES (30 SECONDS)

Hit those heavy bag skip knees again!

PLANK (1 MINUTE)

• Start in a push-up position
• Lower yourself to your forearms
• Ground your toes, squeeze your glutes and core, and keep your neck and back straight
• Hold this position for one minute without dropping your knees or torso

REST (1 MINUTE)

Still have gas in the tank? Repeat rounds 1-3 as many times as you can to make it an AMRAP boxing workout!

COOL DOWN (3 MINUTES)

After pushing your body with a boxing circuit workout, make sure to stretch the muscles you worked. This 3-minute cool down will aid in your muscle recovery, and improve your future performance on the heavy bag!

BICYCLE CRUNCHES (1 MINUTE)

• Lay flat on your back with your legs bent at the hip and knees to form 90-degree angles
• Place your hands behind your head
• Focus on engaging your core as you bring your right knee towards your chest and your left elbow towards your knee
• Elongate your left leg as you hold the crunch for a count of 3
• Release and repeat with the other side
• Continue alternating for one minute

SCISSOR KICKS (1 MINUTE)

• Lay on your back with your hands under your glutes or lower back for support
• Point your toes and extend your legs
• Use your whole core to lift both legs up straight at a 45-degree angle
• Lower your right leg back towards the floor without touching it
• Raise your right leg as you lower your left leg in a ‘scissor’ motion and repeat
• Keep your neck and shoulders relaxed and your core completely engaged
• Continue for one minute

CHEST STRETCH (30 SECONDS)

• Stand facing forward and clasp your hands behind your back with your palms facing out
• Slowly push your chest forward until you feel a stretch in your shoulders and chest and hold for 15 seconds
• Grasp your hands in front and retract your torso in the opposite direction for 15 seconds

BICEPS STRETCH (15 SECONDS EACH SIDE)

• Hold your left arm out straight in front of you with your palm facing up
• Use your right hand to gently pull your fingers down and back towards you, feeling the stretch in your left wrist
• Hold for 15 seconds
• Switch arms and repeat

And that’s it! You crushed this at-home fall boxing workout, powering through HIIT exercises and boxing punch combinations! Incorporating this workout into your weekly exercise routine will help you keep that summer boxing body in fighting shape all fall long. For more FightCamp boxing workouts, follow our YouTube Channel or visit our Blog.

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The Author: Emma Comery is a Writer & Social Media Coordinator for various magazines, nonprofits, and small businesses across diverse industries. She fell in love with Thai Boxing during the pandemic, and her local gym has trained UFC contender Miranda "Fear The" Maverick and hosted Muay Thai greats like Heavyweight "Bazooka" Joe Stripling. Emma is also a lifelong runner and reader, and is currently writing her way towards an MFA in Nonfiction at Old Dominion University.