Workout of the Week: Fitness Boxing

October 12, 2014 Updated: October 11, 2014

Boxing is fantastic way to increase your fitness and will help to tone your upper body in a big way. If your arms are an area you find difficult to tone, try this workout twice a week for four weeks. You will notice your arms looking toned and strong.

This workout doesn’t involve any real boxing with a partner or boxing bag. It only involves using the boxing movements one would usually use in a boxing session.

I strongly recommend holding light weights of approximately 2 pounds in each hand to start with. Then build up to 4 or 5 pounds. You will get more effective results when you add weight to the movement. If you are a complete beginner to all exercise, however, do the movements with no weights.

This workout will not only tone and strengthen your arms, but will also tone your entire upper body. Keep your knees relaxed and move your feet a little as you punch instead of keeping your feet glued to the floor. This will keep your lower body mobile and increase the number of calories burned.

The Moves

Jabs. Hold your hands just below your chin, with your hands in a fist (or your fingers closed around your weights if you are holding them). Keep your elbows tucked in close to your body.

Extend your right arm out until it is straight, but be cautious not to lock your elbow, as it isn’t good for your joint. Bring your hand back to below your chin, and repeat the extension with your left arm.

Do continuous jabs for at least 30 seconds. Build up to 1–2 minutes.

Hooks. Hooks have the same start position as jabs. Instead of punching straight ahead, swing your elbow out to the side in a circular motion. Repeat side to side.

Do continuous hooks for at least 30 seconds. Build up to 1–2 minutes.

Above Head. Punch your arms straight above your head. You will really feel the burn with this one.

Do continuous above-head punches for at least 30 seconds. Build up to 1–2 minutes.

Skipping. Skipping usually requires a lot of coordination, but doing the skipping action without a rope is a great way to get the benefit without having to master the technique. Simply pretend you are holding a rope and start skipping your heels out in front of you. Aim to lift your feet so you are bouncing away from the floor.

Properly skipping with a rope is one of the best ways to increase your cardiovascular fitness in a short period of time. It is a high-intensity way to train your body so it burns a lot of calories in a session. While it can be difficult at first to feel coordinated, persistence and practice are the key.

Do each skipping set for at least 30 seconds. Build up to 2 minutes at each interval.


No boxing workout is complete without a few burpees thrown in for good measure. They are a full-body exercise, so rest assured that no part will get left out in this fitness-boxing workout.

• Jump up into the air.
• Reach your hands to the floor, in a crouching motion.
• Jump both feet back at the same time (or step back if you need to modify), landing in a plank position.
• Jump your feet back into the crouching position.
• Jump explosively back into the air.

Fitness Boxing Workout

Round 1
Jabs: 1 minute
Skipping: 1 minute
Burpees: 10 reps

Round 2
Hooks: 1 minute
Skipping: 1 minute
Burpees: 10 reps

Round 3
Above head: 1 minute
Skipping: 1 minute
Burpees: 10 reps

Repeat twice if short on time or three times for a high-intensity, 30-minute workout. Feel free to mix it up, changing the order of the exercises, the action periods, and the rest periods.

You could always leave the skipping and burpees out entirely if you just want a quick arm workout. Put your favorite workout tracks on to help the time cruise by faster.

Emma-Kate Stampton certifies Pilates instructors and is a certified personal trainer with 10 years of industry experience. She is based in Brisbane, Australia.