Hit Every Muscle With This 30-Minute Boxing Workout

This full-body boxing workout will make you stronger, faster and ripped in just 30 minutes a day.


Stirling Shaw |

Sweat Garage Boxing Workout – Week 1

Former pro-boxer Stirling Shaw designed this 2-week program to hit every muscle group while improving your boxing. In just 30 minutes a day, you can become stronger, leaner and fighting-fit. Each day is different and focuses on strength training, plyometrics and technique for more endurance, speed, and power. Get Started!

Day 1


Round 1 – Warm Up:
5 min medium pace on assault bike or 5 min running, skipping or shadow boxing

Round 2 – Workout (15 reps per station and superset each exercise)

  • Alternate dumbbell incline chest press
  • 1 arm kettle bell shoulder press
  • Pull-ups wide grip
  • Dips
  • Dumbbell squat jump
  • Straight punches with d bell (30 seconds)
  • Uppercuts with dumbbell (30 seconds)

[1 min rest]

Round 3 – Hit The Bag

Boxing on the bag (3 minutes)

[1 min rest]

REPEAT x 3

Day 2


Round 1 – Warm up: 

  • Lateral steps with band around knees 30 seconds
  • Split squats with band around ankles 30 seconds
  • Rest 30 seconds repeat x 2

Round 2 – Workout (Cardio):

Skipping (3 minutes)

[1 min rest]

  • 30 seconds moderate intensity on boxing bag (keep gloves on)
  • 30 seconds high intensity RPM above 75 – 80 on assault bike
  • Repeat x 2 (no rest)

[1 min rest]

Repeat x 5

Day 3


Round 1 – Warm up:
5 min on assault bike or Run, Skip, Shadow box

Round 2 – Workout: (10 reps per station 30 sec rest between exercises)

  • Medicine ball anterior throws against wall
  • Medicine ball lateral throws against wall
  • Medicine ball anterior slams
  • Medicine ball lateral slams in lunge ( move arms over head in half circle)
  • Box jumps
  • Kettlebell swings
  • Landmine core rotations (squat position with weight in corner of wall)
  • Landmine punch with shuffle (weight in corner of wall)
  • 3 min on boxing bag

[1 min rest]

REPEAT x 3

Related: These Are The 50 Fittest Action Heroes And The Rules They Use To Maintain Movie Muscle

Day 4


Round 1 – Warm up: 
5 min Shadow boxing with resistance band or run, skip or regular shadow boxing

Round 2 – Workout: ( 15 reps per station & superset each exercise)

  • Lateral shuffle pushups on step
  • Alternate shoulder press with dumbbell
  • Bent over rows x 5, hop over weight x 5 (repeat x 3)
  • Dips with medicine ball between legs
  • Front 1 ½ squat
  • Uppercuts with dumbbells (30 sec)
  • Straight punches with dumbbells (30 sec)
  • Bear crawls (30 secs)
  • Squat jumps
  • 3 min round on boxing bag

[1 min rest]

REPEAT x 3

Day 5

REST

Day 6


Round 1 – Warm up:
3 min skipping, 3 min shadow boxing with resistance band

Round 2 – Workout: (30 sec per station, 15 sec rest between stations)

  • Anterior jumps over line
  • Lateral jumps over line
  • Shuffles in ladder
  • High knees over hurdles
  • Burpee into box jump
  • Lateral bench hops (hands on bench, hop over)
  • 30 sec high intensity skipping

[1 min rest]

Repeat x 3

Related: This Award-Winning Personal Trainer’s 5 Tips To Fitness

Day 7


Round 1 – Warm up:
5 min Skipping or jog, assault bike, shadow box

Round 2 – Workout: (30sec per station & super set each station)

  • Skipping with high knees
  • Uppercuts with dumbbells
  • Skipping with high knees
  • Shuffle push ups on step
  • Medicine ball slams in lunge
  • Burpee on box jump
  • Kettlebell swings
  • Anterior medicine ball slams (regular slams in front)

[1 min rest]

  • 3 min skipping

>> Click here for Week 2’s programme

Stirling Shaw is a professional boxer, sports conditioning coach, personal fitness coach, and boxing coach. Follow him on Instagram @stirlinggshaw

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