Uploaded January 2026 | Updated September 2026, 1 week ago
Get the ShadowBoxing Academy Program includes 8 weeks of follow along training with me SAVE 80% off right now : boxingfitness.com/shadowboxing/?video=r1wlUCl1sio
Get the Footwork Boxing Academy Program SAVE 40% Right now
boxingfitness.com/footwork-boxing?video=r1wlUCl1sio
Get the Heavybag Boxing Academy Program SAVE 40% Right now
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Free Perfect Punch program
academy.boxingfitness.com/perfect-punch-course/?video=r1wlUCl1sio
Have Your Video reviewed on my channel
boxingfitness.com/video-review?video=r1wlUCl1sio
Become a Certified Boxing Fitness Coach
boxingfitness.com/academy/?video=r1wlUCl1sio
Pick my Brain 1-1 Call with Tony
tonyjeffries.com/pick-my-brain/?video=r1wlUCl1sio
The Master Boxing Program
tonyjeffries.com/master-boxing-course
Join Olympic medalist and boxing fitness coach Tony Jeffries and his wife Sarah for a 30 minute follow along boxing workout at home. This shadow boxing workout requires no equipment and just a bit of space. You will train through eight rounds, starting with a warm up, followed by six rounds of shadow boxing, and finishing with an abs and core workout. Each round includes 45 seconds of rest so you can recover and stay consistent.
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
Throughout this boxing cardio workout, Tony coaches you on proper stance, footwork, breathing, and punch technique based on his experience at the highest level of the sport. You will practice basic boxing combinations like the jab cross, double jabs, and hooks while focusing on keeping your hands up, rotating your hips for power, and staying light on your toes. This workout is suitable for beginners and experienced boxers.
This follow along boxing workout is part of Tony’s Shadow Boxing Academy, but it also works perfectly as a standalone home boxing workout for fitness, conditioning, and calorie burn. Whether your goal is boxing fitness, weight loss, or improving your technique, this session delivers a full body workout without the need for any equipment.
Chapters:
0:00 30 Minutes FULL Boxing Workout | Follow Along
1:12 Round 1 - Warm Up
4:42 Round 2 - Shadow Boxing
8:27 Round 3
12:12 Round 4
15:57 Round 5
19:42 Round 6
23:27 Round 7
27:12 Round 8 - Abs & Core
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
#boxingworkout #workout
Get the ShadowBoxing Academy Program includes 8 weeks of follow along training with me SAVE 80% off right now : boxingfitness.com/shadowboxing/?video=r1wlUCl1sio
Get the Footwork Boxing Academy Program SAVE 40% Right now
boxingfitness.com/footwork-boxing?video=r1wlUCl1sio
Get the Heavybag Boxing Academy Program SAVE 40% Right now
boxingfitness.com/heavybag?video=r1wlUCl1sio
Free Perfect Punch program
academy.boxingfitness.com/perfect-punch-course/?video=r1wlUCl1sio
Have Your Video reviewed on my channel
boxingfitness.com/video-review?video=r1wlUCl1sio
Become a Certified Boxing Fitness Coach
boxingfitness.com/academy/?video=r1wlUCl1sio
Pick my Brain 1-1 Call with Tony
tonyjeffries.com/pick-my-brain/?video=r1wlUCl1sio
The Master Boxing Program
tonyjeffries.com/master-boxing-course
Join Olympic medalist and boxing fitness coach Tony Jeffries and his wife Sarah for a 30 minute follow along boxing workout at home. This shadow boxing workout requires no equipment and just a bit of space. You will train through eight rounds, starting with a warm up, followed by six rounds of shadow boxing, and finishing with an abs and core workout. Each round includes 45 seconds of rest so you can recover and stay consistent.
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
Throughout this boxing cardio workout, Tony coaches you on proper stance, footwork, breathing, and punch technique based on his experience at the highest level of the sport. You will practice basic boxing combinations like the jab cross, double jabs, and hooks while focusing on keeping your hands up, rotating your hips for power, and staying light on your toes. This workout is suitable for beginners and experienced boxers.
This follow along boxing workout is part of Tony’s Shadow Boxing Academy, but it also works perfectly as a standalone home boxing workout for fitness, conditioning, and calorie burn. Whether your goal is boxing fitness, weight loss, or improving your technique, this session delivers a full body workout without the need for any equipment.
Chapters:
0:00 30 Minutes FULL Boxing Workout | Follow Along
1:12 Round 1 - Warm Up
4:42 Round 2 - Shadow Boxing
8:27 Round 3
12:12 Round 4
15:57 Round 5
19:42 Round 6
23:27 Round 7
27:12 Round 8 - Abs & Core
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
#boxingworkout #workout
