Uploaded January 2026 | Updated September 2026, 1 week ago
Get the Shadow Boxing Academy Program includes 8 weeks of follow along training with me SAVE 80% off right now : boxingfitness.com/shadowboxing/?video=so_bEQS91hE
Get the Footwork Boxing Academy Program SAVE 40% Right now
boxingfitness.com/footwork-boxing?video=so_bEQS91hE
Get the Heavybag Boxing Academy Program SAVE 40% Right now
boxingfitness.com/heavybag?video=so_bEQS91hE
Have Your Video reviewed on my channel
boxingfitness.com/video-review?video=so_bEQS91hE
Free Perfect Punch program
academy.boxingfitness.com/perfect-punch-course/?video=so_bEQS91hE
Become a Certified Boxing Fitness Coach
boxingfitness.com/academy/?video=so_bEQS91hE
Pick my Brain 1-1 Call with Tony
tonyjeffries.com/pick-my-brain/?video=so_bEQS91hE
The Master Boxing Program
tonyjeffries.com/master-boxing-course
30-minute shadow boxing workout at home, no equipment and no boxing experience needed. I’ll coach you through boxing cardio workout that combines shadow boxing drills and bodyweight exercises to burn calories, and improve your overall fitness.
Workout Structure
This boxercise workout is structured into 8 rounds x 3 minute per round with 45 seconds rest in between. We start with a full-body warm-up in Round 1, then alternate shadowboxing rounds and bodyweight exercise, finishing with an abs and core round.
How to Build Boxing Strength at Home (For All Fighters)
youtu.be/YRrgN_h10P0
20 Minute Boxing Workout at Home | Boxercise
youtu.be/XIHvfwYVy4A
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
Shadow boxing Rounds
During shadow boxing rounds, we will use basic boxing combinations and techniques that you can follow even you have no boxing experience. Basic punches like Jab and cross then build up to freestyle punching where you can throw any combination you like.
Remember to keep your proper boxing form throughout the whole workout, keeping your hands up, chin down and fully extending punches with hip rotation. You will train offense, defense and footwork while getting a good cardio workout at home.
Bodyweight Exercise Rounds
The bodyweight rounds are designed to build your strength and conditioning for boxing. The exercises we will do are: sprawls, push-ups, mountain climbers, squat jumps and shoulder taps often combined with punches for a full body burn.
For example, we mix quick punch combinations with sprawls and core work to challenge your upper body and legs. I also encourage you to keep moving even if you do it in a slow pace. These exercises will also help you build stronger legs, punching power and endurance.
Abs and Core Finisher
We finish with a focused abs and core round. We will do seated in and outs, Russian twists, planks, ankle touches and bicycle crunches. This round 8 strengthens your midsection and improves boxing stability.
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 Shadow Boxing Academy Program includes 8 weeks of follow along training with me SAVE 80% off right now : boxingfitness.com/shadowboxing/?video=so_bEQS91hE
Get the Footwork Boxing Academy Program SAVE 40% Right now
boxingfitness.com/footwork-boxing?video=so_bEQS91hE
Get the Heavybag Boxing Academy Program SAVE 40% Right now
boxingfitness.com/heavybag?video=so_bEQS91hE
Have Your Video reviewed on my channel
boxingfitness.com/video-review?video=so_bEQS91hE
Free Perfect Punch program
academy.boxingfitness.com/perfect-punch-course/?video=so_bEQS91hE
Become a Certified Boxing Fitness Coach
boxingfitness.com/academy/?video=so_bEQS91hE
Pick my Brain 1-1 Call with Tony
tonyjeffries.com/pick-my-brain/?video=so_bEQS91hE
The Master Boxing Program
tonyjeffries.com/master-boxing-course
30-minute shadow boxing workout at home, no equipment and no boxing experience needed. I’ll coach you through boxing cardio workout that combines shadow boxing drills and bodyweight exercises to burn calories, and improve your overall fitness.
Workout Structure
This boxercise workout is structured into 8 rounds x 3 minute per round with 45 seconds rest in between. We start with a full-body warm-up in Round 1, then alternate shadowboxing rounds and bodyweight exercise, finishing with an abs and core round.
How to Build Boxing Strength at Home (For All Fighters)
youtu.be/YRrgN_h10P0
20 Minute Boxing Workout at Home | Boxercise
youtu.be/XIHvfwYVy4A
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
Shadow boxing Rounds
During shadow boxing rounds, we will use basic boxing combinations and techniques that you can follow even you have no boxing experience. Basic punches like Jab and cross then build up to freestyle punching where you can throw any combination you like.
Remember to keep your proper boxing form throughout the whole workout, keeping your hands up, chin down and fully extending punches with hip rotation. You will train offense, defense and footwork while getting a good cardio workout at home.
Bodyweight Exercise Rounds
The bodyweight rounds are designed to build your strength and conditioning for boxing. The exercises we will do are: sprawls, push-ups, mountain climbers, squat jumps and shoulder taps often combined with punches for a full body burn.
For example, we mix quick punch combinations with sprawls and core work to challenge your upper body and legs. I also encourage you to keep moving even if you do it in a slow pace. These exercises will also help you build stronger legs, punching power and endurance.
Abs and Core Finisher
We finish with a focused abs and core round. We will do seated in and outs, Russian twists, planks, ankle touches and bicycle crunches. This round 8 strengthens your midsection and improves boxing stability.
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
