Uploaded February 2026 | Updated September 2026, 2 weeks ago
Get the ShadowBoxing Academy Program includes 8 weeks of follow along training with me SAVE 80% off right now : boxingfitness.com/shadowboxing/?video=t0o8igB5qf8
Get the Footwork Boxing Academy Program SAVE 40% Right now
boxingfitness.com/footwork-boxing?video=t0o8igB5qf8
Get the Heavybag Boxing Academy Program SAVE 40% Right now
boxingfitness.com/heavybag?video=t0o8igB5qf8
Free Perfect Punch program
academy.boxingfitness.com/perfect-punch-course/?video=t0o8igB5qf8
Have Your Video reviewed on my channel
boxingfitness.com/video-review?video=t0o8igB5qf8
Become a Certified Boxing Fitness Coach
boxingfitness.com/academy/?video=t0o8igB5qf8
Pick my Brain 1-1 Call with Tony
tonyjeffries.com/pick-my-brain/?video=t0o8igB5qf8
The Master Boxing Program
tonyjeffries.com/master-boxing-course
Get shredded at home with this 30 minute shadow boxing workout. If you are new to fitness or boxing, this is a great place to start, you do not need any experience or equipment. I will guide you through every punch and movement so you can go at your own pace while getting a solid workout.
30 Minute Boxing Workout at Home | Boxercise
youtu.be/so_bEQS91hE
How to Box 101 | Complete Boxing Tutorial for Beginners
youtu.be/D8DouKeOkfI
Your Boxing Cardio Sucks… Here’s How to Fix It Fast
youtu.be/KBNrKV8ujco
Check out Sarah's Sleep and Health Tips:
youtube.com/c/NurseSarahJeffries/videos
In this session, we mix boxing training with bodyweight exercises to give you a full body workout. We have 8 rounds of work lined up, alternating between shadow boxing combinations using feints, slips, and counters, and conditioning drills to build strength and endurance. This is a boxing workout at home designed to help you improve your movement while building fitness at the same time.
My wife, Sarah, joins me for this one, so grab some water, clear some space, and get ready to move.
Workout Structure:
Rounds 1 to 8: 3 Minutes Work / 45 Seconds Rest
Focus: Cardio, Footwork, Head Movement, and Core Strength
Chapter Timestamps:
0:00 Get Shredded at Home | 30 Minute Boxing Workout
1:26 Round 1: Full Body Warm Up
4:57 Round 2: The 1-2-Hook-2 Combo Drill
8:42 Round 3: Bodyweight Conditioning, Dead Bugs and Squats
12:27 Round 4: Feints and Punch - Defensive Shadow Boxing
16:12 Round 5: Bodyweight Conditioning, High Knees and Push Ups
19:57 Round 6: Moving and Head Movement, Jab Slip Drill
23:42 Round 7: Reaction Training
27:26 Round 8: Abs and Core Finisher
MY SOCIAL MEDIA:
Follow me on Instagram: instagram.com/tony_jeffries
Subscribe to my Youtube channel: youtube.com/tonyjeffries1?sub_confirmation=1
Follow me on Twitter: twitter.com/tony_jeffries
My name is Tony Jeffries, Olympic Bronze medallist now co-owner of Box 'N Burn, 2 boxing fitness gyms in Los Angeles, as well as the Box 'N Burn Academy...this i a sour education program where we teach trainers how to teach boxers
#shadowboxing #boxingworkout #homeworkout #boxingtraining #tonyjeffries #30minuteworkout
Get the ShadowBoxing Academy Program includes 8 weeks of follow along training with me SAVE 80% off right now : boxingfitness.com/shadowboxing/?video=t0o8igB5qf8
Get the Footwork Boxing Academy Program SAVE 40% Right now
boxingfitness.com/footwork-boxing?video=t0o8igB5qf8
Get the Heavybag Boxing Academy Program SAVE 40% Right now
boxingfitness.com/heavybag?video=t0o8igB5qf8
Free Perfect Punch program
academy.boxingfitness.com/perfect-punch-course/?video=t0o8igB5qf8
Have Your Video reviewed on my channel
boxingfitness.com/video-review?video=t0o8igB5qf8
Become a Certified Boxing Fitness Coach
boxingfitness.com/academy/?video=t0o8igB5qf8
Pick my Brain 1-1 Call with Tony
tonyjeffries.com/pick-my-brain/?video=t0o8igB5qf8
The Master Boxing Program
tonyjeffries.com/master-boxing-course
Get shredded at home with this 30 minute shadow boxing workout. If you are new to fitness or boxing, this is a great place to start, you do not need any experience or equipment. I will guide you through every punch and movement so you can go at your own pace while getting a solid workout.
30 Minute Boxing Workout at Home | Boxercise
youtu.be/so_bEQS91hE
How to Box 101 | Complete Boxing Tutorial for Beginners
youtu.be/D8DouKeOkfI
Your Boxing Cardio Sucks… Here’s How to Fix It Fast
youtu.be/KBNrKV8ujco
Check out Sarah's Sleep and Health Tips:
youtube.com/c/NurseSarahJeffries/videos
In this session, we mix boxing training with bodyweight exercises to give you a full body workout. We have 8 rounds of work lined up, alternating between shadow boxing combinations using feints, slips, and counters, and conditioning drills to build strength and endurance. This is a boxing workout at home designed to help you improve your movement while building fitness at the same time.
My wife, Sarah, joins me for this one, so grab some water, clear some space, and get ready to move.
Workout Structure:
Rounds 1 to 8: 3 Minutes Work / 45 Seconds Rest
Focus: Cardio, Footwork, Head Movement, and Core Strength
Chapter Timestamps:
0:00 Get Shredded at Home | 30 Minute Boxing Workout
1:26 Round 1: Full Body Warm Up
4:57 Round 2: The 1-2-Hook-2 Combo Drill
8:42 Round 3: Bodyweight Conditioning, Dead Bugs and Squats
12:27 Round 4: Feints and Punch - Defensive Shadow Boxing
16:12 Round 5: Bodyweight Conditioning, High Knees and Push Ups
19:57 Round 6: Moving and Head Movement, Jab Slip Drill
23:42 Round 7: Reaction Training
27:26 Round 8: Abs and Core Finisher
MY SOCIAL MEDIA:
Follow me on Instagram: instagram.com/tony_jeffries
Subscribe to my Youtube channel: youtube.com/tonyjeffries1?sub_confirmation=1
Follow me on Twitter: twitter.com/tony_jeffries
My name is Tony Jeffries, Olympic Bronze medallist now co-owner of Box 'N Burn, 2 boxing fitness gyms in Los Angeles, as well as the Box 'N Burn Academy...this i a sour education program where we teach trainers how to teach boxers
#shadowboxing #boxingworkout #homeworkout #boxingtraining #tonyjeffries #30minuteworkout
