Punch Combo: Jab - Jab - Cross (1 minute 30 seconds)įrom your fighting stance, throw two speed jabs, followed by a power cross Round 1 (3 minutes) Punch Combo: Jab - Cross - Lead Hook (1 minute 30 seconds)ĭrop into a fighting stance and throw a quick jab, followed by a power cross and lead hook Rest for 1 minute between each of the rounds. This part of the workout consists of 3 3-minute rounds of boxing drills. However, a 30 minute heavy bag workout may feel more effective on your arms and body overall, so eventually investing in a bag is a great idea to consider. As a note, no equipment is absolutely necessary for these boxing exercises. Let’s get right into this punching bag workout for beginners. Repeat this shuffling motion to the left for several steps, then shuffle to your right for the same number of stepsĬontinue shuffling back and forth, side to side, for 30 secondsĭrills and HIIT Conditioning (20 minutes) Shuffle to your left, sliding your right leg towards your left and, right before your feet meet, shoot your left leg out Spread your feet about shoulder-width apartĭrop down into a boxing stance with your knees slightly bent Jumping Jacks (30 seconds) Side Shuffles (30 seconds) Next twist in the other direction and pivot on the other foot Stand with your feet shoulder-width apart and twist your body from your waist to one side, pivoting on your opposite foot Stand up on your front leg and step forward into a lunge with your other leg Make sure that your front knee doesn’t extend past your toes This exercise is a dynamic stretch that prepares your legs to work out.įrom a standing position, step forward with one leg and bend until your back knee almost touches the ground
#30 minute kickboxing workout with bag free
If you have space, feel free to run in a small circle or around the perimeter of the room you are in This short five-minute warm-up will do exactly that. The exercises and movements described in the workouts are all suggestions, so feel free to add or substitute any exercises that you enjoy! Let’s dive right in: Warm-Up (5 minutes)Ī staple of any effective workout is getting the blood pumping and your muscles ready to work. The following will be a four-stage workout: By combining strength and cardio training, you can have a well-rounded at-home boxing workout that targets the largest muscles in your body. A 30 minute workout is a great way to quickly break a sweat and fit exercise into your busy day.