Try This 20-Minute Full-Body Boxing Workout for a Feel-Good Fight

Turn frustration into fuel with a good old-fashioned boxing session that strengthens your body and elevates your mood, punch by punch. Science agrees: A September 2022 study in the American Journal of Lifestyle Medicine concluded that non-contact boxing can provide a cathartic release of stress and anger.

“It’s a total mood booster,” says Bobbie Jo Davis, CPT, trainer for Rumble Boxing. “The feeling of landing a combo, or throwing a massive power shot, gives you this wave of confidence and tenacity. Practically everybody in my boxing class leaves smiling and sweaty.”

Get ready to throw punches that not only knock out stress but also kick your endorphins into high gear with this 20-minute full-body boxing workout, designed by Davis.

“You’ll feel like a warrior after this burner!” Davis says.

Join the movement

If you’re following along with our August 2024 Movement of the Month Club, these are the moves for week 4. You’ll do one boxing combo or exercise each day, Monday through Saturday. (But you can do this workout anytime!)

Then on Sunday, you’ll put all of the moves together to do the full, 20-minute full-body boxing workout. Perform each combo for 45 seconds, then do some active recovery (boxer’s bounce, step or walk around, shake it out) for 15 seconds. Repeat with the second and third move or combo.

Here’s your full-body boxing workout

1. Plank walkout with shoulder taps

Warm up shoulders and core—and even your hamstrings—with this dynamic, combination plank variation.

1. 1.
   Stand with your feet hip-width apart.
2. 2.
   Bend at your waist and walk your hands forward until you are in a high plank.
3. 3.
   In the plank, tap your left shoulder with your right hand
4. 4.
   Place your hand back down and tap your right shoulder with your left hand before returning it to the floor.
5. 5.
   Walk your hands back toward your feet.
6. 6.
   Stand and repeat.

2. Hooks + knee drive

Practice your right and left hooks until they’re perfect! Then add knee drives to burn out core and increase your cardio capacity.

1. 1.
   Lead-hand hook (3), rear-hand hook (4), then perform 2 knee drives (from standing lift one knee to your chest, set your foot down, then lift your other knee to your chest).

3. Jab, cross, squat

Jabs and crosses are the foundation of any strong boxer’s skillset. Keep at it to feel the burn in your shoulders and legs.

1. 1.
   Jab (1), cross (2), jab (1), cross (2), then perform 2 squats (from standing, bend your knees as if you were sitting in a chair, then stand back up).

4. Supported side plank leg raise

Boxing requires multi-directional moving—forward, back, left, right, and twisting—so working your obliques (the sides of your abs) helps you do that while taking pressure off the back.

Supported side plank leg raises (left side)

1. 1.
   Set up your side plank: Lie on your side with your forearm on the mat under your shoulder, perpendicular to your body. Stack your legs and lift your hips off the ground. Keep your right knee on the ground and straighten your left leg.
2. 2.
   Raise your left leg as high as you can without losing form, keeping it straight.
3. 3.
   Lower your leg back down and repeat.

Supported side plank leg raises (right side)

1. 1.
   Set up your side plank: Lie on your side with your forearm on the mat under your shoulder, perpendicular to your body. Stack your legs and lift your hips off the ground. Keep your left knee on the ground and straighten your right leg.
2. 2.
   Raise your right leg as high as you can without losing form, keeping it straight.
3. 3.
   Lower your leg back down and repeat.

Crunches

1. 1.
   Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head, gently holding your head with your fingers.
2. 2.
   Engage your core and lift your upper body toward your knees, keeping your lower back pressed into the floor. Your neck should remain relaxed, and your chin slightly lifted.
3. 3.
   Lower back down to the starting position and repeat.

5. Split squat shuffle

Sure, boxing is a lot of upper-body workout, but your lower body supports you and powers your punches. This combination of split squats and jab-cross combos builds glute strength and improves your endurance, Davis says.

Split squat (right)

1. 1.
   Stand with your feet hip-width apart.
2. 2.
   Take a step back with left foot, far enough so that you are on the ball of your back foot, both feet pointing forward.
3. 3.
   Bend both knees to 90 degrees.
4. 4.
   Press through the heel of your front foot to lift back up to the split stance and repeat.

Split squat (left)

1. 1.
   Stand with your feet hip-width apart.
2. 2.
   Take a step back with your right foot, far enough so that you are on the ball of your back foot, both feet pointing forward.
3. 3.
   Bend both knees to 90 degrees.
4. 4.
   Press through the heel of your front foot to lift back up to the split stance and repeat.

Jab + shuffle

1. 1.
   Jab (1), cross (2), jab (1), cross (2), then shuffle (step out with one foot, bring the other to meet it, and repeat).

6. Reverse lunge + power jacks

The following sequence builds quad and glute strength, while boosting your cardio, and capacity to throw power punches, Davis says.

1. 1.
   Perform 2 alternating reverse lunges (from standing, step back with both knees bent to 90 degrees, step back and repeat on the other leg), then perform 2 power jacks (jump to switch which leg is forward, jump back, then repeat).

2. Lead-hand hook (3), rear-hand hook (4), lead-hand uppercut (5), rear-hand uppercut (6).