Boxing Conditioning Workout: 20 Minutes Metcon-Style

“This metcon-style workout is designed so that you feel the burn and get your heart rate pumping, no weights, no bag needed,” says Bobbie Jo Davis, CPT, trainer for Rumble Boxing.

For those unfamiliar, metcon (metabolic conditioning) is “a hybrid workout combining weights and cardio without too much rest,” Davis says. This type of training helps boost metabolism, increase endurance, and burn calories efficiently in a short amount of time.

“Getting the heart rate up and pushing to almost max effort to finish a workout will no doubt have you dripping in sweat,” she says.

So if you want to keep your energy high from the first round to the last, this 20-minute boxing conditioning routine will train you to punch harder, faster, and longer.

Join the movement

If you’re following along with our August 2024 Movement of the Month Club, these are the moves for week 3. 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 boxing conditioning 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.

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Here’s your boxing conditioning workout

1. Boxing warmup

Prep your body for movement with this three-move sequence that combines mobility and low-intensity cardio.

Squat to calf raise

1. Stand with your feet shoulder-width apart.
2. Bend your knees and push your hips back to lower into a squat.
3. Push through your heels to stand up from the squat.
4. As you stand, lift your heels off the ground and balance on your toes, raising your calves.
5. Lower your heels back to the floor and repeat.

Shoulder rolls

1. Stand with your back straight and arms relaxed at your sides.
2. Slowly roll your shoulders forward.
3. After a few forward rolls, reverse the direction, rolling your shoulders backward.

Knee drives

1. Stand with your feet hip-width apart. Lift your arms above your head, keeping your arms straight and hands pointed to the sky.
2. Lift your right knee toward your chest, engaging your core.
3. Lower your right leg back to the starting position, then switch sides.
4. Continue alternating driving each knee up, maintaining balance and core stability.

2. Jack + jab

Start off the main portion of the workout with boxing-cardio combos to blast heart rate as you throw punches, Davis says.

1. Jack (bounce as you bring your feet together, then bounce again to return to your boxing stance) and jab (1).

2. Jab (1), duck (bend your knees as if dodging a punch), then cross (2).

3. Jack and jab (1).

3. Hook + duck

1. Lead-hand hook (3), rear-hand hook (4).

2. Lead-hand hook (3), duck, then rear-hand hook (4).

3. Lead-hand hook (3), lead-hand hook (3), then rear-hand hook (4).

4. Uppercut + duck combo

1. Lead-hand uppercut (5), rear-hand uppercut (6), then duck.

2. Jab (1), cross (2), then lead-hand hook (3).

3. Jab (1), cross (2), jab (1), cross (2), lead-hand uppercut (5), rear-hand uppercut (6).

5. Plank walkout with knee drive

After all those punches, take a break for some dynamic core work. This combination exercise will help improve your stamina and strengthen your core, Davis says.

1. Stand with your feet hip-width apart.
2. Bend at your waist and place your hands on the mat.
3. Slowly walk your hands forward until you are in a high plank.
4. In the plank, drive your right knee toward your chest, then return to a plank.
5. Repeat with your left knee.
6. After completing the knee drives, walk your hands back to your feet.
7. Stand and repeat.

6. Jab, cross, plank jack

“Time for a finisher that will push you to the limit,” Davis says.

1. Jab (1), cross (2), jab (1), cross (2), the lower into a plank for 2 plank jacks (hop feet further apart, then hop them back to the start).