A properly structured 60-minute boxing workout covers warm-up, technical skill work, conditioning, and cool-down. This template works for someone who has basic boxing fundamentals — if you're a complete beginner, modify the technical sections to what you already know.
The 60-Minute Boxing Workout
Warm-Up: 10 Minutes
Skipping (5 minutes): Two-foot jump, 60–70% effort. Not sprinting — maintaining steady rhythm while elevating heart rate and warming ankles, calves, and shoulders.
Joint mobilisation (5 minutes):
- Ankle circles: 10 each direction
- Hip circles: 10 each direction
- Torso rotation: 10 each direction
- Shoulder circles: 10 forward, 10 backward each arm
- Wrist circles: 15 each direction
Shadow Boxing: 3 Rounds × 3 Minutes (9 Minutes + 3 Minutes Rest)
Round 1 (Technique): 50% pace. Jab-cross only. Every punch returns to guard. Footwork between combinations — don't stand still. Focus on stance and return-to-guard mechanics.
Round 2 (Combinations): 60% pace. Add the hook (1-2-3). Level changes — mix head and body attacks. Defensive head movement (practise slipping imagined jabs).
Round 3 (Full game): 70% pace. Full combination range, footwork, head movement. Visualise an opponent — respond to imagined attacks as well as throw combinations.
Bag Rounds: 4 Rounds × 3 Minutes (12 Minutes + 4 Minutes Rest)
Round 1: 70% intensity. Jabs and 1-2s. Footwork around the bag between combinations — don't stand static.
Round 2: 80% intensity. Full combinations — 3 to 5 punch sequences. Body-head mixing. Move lateral angles after combinations.
Round 3: 85% intensity. Conditioning focus. Higher output. Last 30 seconds: maximum effort.
Round 4: 80% intensity. Back to technical focus — every combination precise, return to guard every time.
Conditioning: 10 Minutes
Tabata Skipping (4 minutes): 20 seconds maximum effort skipping, 10 seconds rest × 8 sets. Intense — push it.
Core work (6 minutes):
- Plank: 60 seconds
- Side plank (each side): 45 seconds
- Russian twist (with or without medicine ball): 30 rotations
- Hollow body hold: 45 seconds
Cool-Down: 7 Minutes
Static stretching — hold each for 30–45 seconds:
- Hip flexor stretch (each side)
- Thoracic extension over foam roller or chair back (2 minutes)
- Shoulder cross-body (each side)
- Wrist extension and flexion (each side)
- Calf stretch (each side)
Total Session Summary
- Warm-up: 10 min
- Shadow boxing: ~12 min
- Bag rounds: ~16 min
- Conditioning: 10 min
- Cool-down: 7 min
- Total: ~55–60 minutes
For coached versions of this workout and feedback on your technique, train at Killa Boxing Marrickville. First class free — book at kbf.pro.