Do this boxing workout for a serious heart-rate boost—no punching bag required.

By Renee Cherry
Updated: December 15, 2017

Boxing isn't just about throwing punches. Fighters need a solid foundation of strength and stamina, which is why training like a boxer is a smart strategy, whether or not you plan on entering a ring. (That's why boxing has become a celebrity favorite.)

"Boxing is great cross training for any athlete because it's high-intensity conditioning but also requires an immense amount of focus, an element found in most sports," says Nicole Schultz, head brand trainer at EverybodyFights, which has locations in New York, Boston, and Chicago.

If you want a taste of the kind of full-body cardio workout boxers use to train, try this workout Schultz created just for Shape. The moves are a sample of what you might see in an EverybodyFights BAGSxBODY class, a combo of bodyweight interval training and boxing combinations from historic fights.

Some words of wisdom: "A lot of beginners use their shoulders to throw punches more than necessary," Schultz says. "Instead, focus on engaging your legs, lats, and obliques."

What you'll need: No equipment

How it works: Complete 2 to 3 rounds of the entire workout, with 1 minute of rest between each set.

Jumping Jacks

A. Stand with feet together, arms at sides.

B. Jump feet apart, slightly wider than hip-width, while swinging arms out to sides and above head.

C. Jump feet together while lowering arms to sides to return to starting position.

Do as many reps as possible (AMRAP) for 30 seconds.

Plank Jacks to Push-Up

A. Start in a high plank with feet together.

B. Do a plank jack: Jump feet out wider than hip-width apart, then jump them back in. Do 1 more plank jack.

C. Do a push-up: Bend at the elbows to lower chest toward the ground, pausing when chest reaches elbow height. Press away from the floor to return to starting position.

Do AMRAP for 30 seconds.

Punch Out

A. Stand in fighting stance, left foot staggered forward. (Lefties, stand with the right foot in front.)

B. Throw a jab with the left hand, punching left arm straight forward at shoulder height with palm facing down.

C. Throw a cross with the right hand, punching right arm straight forward at shoulder height, palm facing down, rotating right hip forward.

D. Bend knees to crouch lower and throw another jab and cross as if punching someone in the stomach.

E. Continue throwing one jab and one cross in the high position, then one jab and one cross in the low position.

Do AMRAP for 30 seconds.

Squat Jump to Plyo Lunge

A. Stand with feet together.

B. Jump feet shoulder-width apart and lower into a squat, then immediately jump feet back together.

C. Jump feet apart into right lunge, lowering until both knees form 90-degree angles. Immediately jump feet back together.

D. Repeat jumping to a squat then lunge, alternating which foot is in front.

Do AMRAP for 30 seconds.

Hook (to Head and Body)

A. Stand in fighting stance.

B. Throw a right hook: Form a hook shape with right arm, thumb pointing toward the ceiling. Swing fist around from the right as if punching someone in the side of the jaw. Pivot on right foot so that knee and hips face forward.

C. Throw a left hook: Form a hook shape with left arm, thumb pointing toward the ceiling. Swing fist around from the left as if punching someone in the side of the jaw. Pivot on the left so that knee and hips face to the right.

D. Bend knees to crouch lower, and perform a right hook then left hook, as if punching someone in the stomach.

E. Repeat, throwing a right hook and left hook at the high position, then a right hook and left hook at the low position.

Do AMRAP for 30 seconds.

Mountain Climbers

A. Start in a high plank position.

B. Draw right knee toward opposite elbow. Return right leg to the high plank and switch, drawing left knee toward opposite elbow.

C. Continue alternating quickly, keeping hips low and weight over hands.

Do AMRAP for 30 seconds.

Straight Right Hand

A. Stand in fighting stance.

B. Punch right arm forward at shoulder height, pivoting on the right foot and popping right hip forward.

C. Bend knees to crouch, then throw another punch as if punching someone in the stomach.

Do AMRAP for 30 seconds. Switch sides; repeat.

High Knees

A. Drive right knee toward chest and pump left arm up.

B. Switch, driving left knee toward chest and right arm up.

C. Continue alternating quickly, pumping opposite arm with each leg.

Do AMRAP for 30 seconds.

Jab (to Head and Body)

A. Stand in fighting stance.

B. Throw two jabs with the left hand.

C. Crouch, then throw two more jabs as if punching someone in the stomach.

D. Repeat, throwing two jabs in the high position and two jabs in the low position.

Do AMRAP for 30 seconds.

Plank

A. Hold a forearm plank, drawing belly button to spine and keeping hips in line with shoulders.

Hold for 60 seconds.

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