Boxing Workouts Explained: HIIT, Pad Work, Punching Bag...

Whether you have five minutes or a full hour, want to sweat quietly or go full chaos mode, these workouts cover every aspect of boxing, conditioning, and movement. Pick what matches your mood, your goals, or your energy level… and get to work with the app!

Freestyle & Guided Rounds

Freestyle Box freely for six rounds of three minutes while a coach guides you with audio cues, keeping you focused without limiting your creativity.

10 rounds A balanced mix of guided exercises and freestyle boxing spread across ten classic three-minute rounds.

Repetitions Lock in on a single combo and repeat it for an entire round to build precision, timing, and confidence.

Slow pace A controlled, lower-intensity session designed for recovery days or when you’re getting back into training.

Quiet training Minimal coach input, maximum freedom. Perfect if you want to stay in the zone with fewer interruptions.

Quick start Jump straight into a workout that fits your level—or use it to discover the basics of boxing with no friction.

HIIT & Conditioning

20 minutes hiit A short, intense workout focused on explosive power and stamina through high-energy intervals.

30 minutes hiit Alternate powerful exercises with brief, dynamic recovery phases to push both endurance and strength.

Insanity Warm up quickly and dive into 25 minutes of relentless, non-stop action.

30 / 30 hiit Thirty seconds of boxing followed by thirty seconds of cardio or strength work—simple, brutal, effective.

Get exhausted A cardio-heavy pad work session that combines movement and punch output to leave you completely spent.

Jump Rope & Cardio

Jumprope A full 30-minute workout built around simple jump rope exercises to boost coordination and endurance.

Cardio A classic mix of jump rope, squats, and punches to keep your heart rate high throughout the session.

Cardio (boxing) Stay moving, keep punching, and maintain a high heart rate from start to finish.

Punching bag cardio Hitting the bag is already tough—this workout pushes the intensity even further.

Punching Bag Work

Punching bag Alternate fast combinations with powerful shots to develop speed and strength.

Punching bag (speed) Constant punches mixed with fast, precise combos to sharpen your hand speed.

Punching bag rounds Full, intense rounds on the bag designed to test your endurance and mental toughness.

Punching bag hiit High-intensity bag work combined with squats for a full-body burn.

Punching bag repetitions Repeat specific combos on the bag with minimal rest to build muscle memory.

Freestyle bag work Lightly guided bag work that leaves room for improvisation and flow.

Punching bag & defenses Just because the bag doesn’t hit back doesn’t mean you shouldn’t defend—this session makes sure you do.

Muscle memory (bag) Drill effective combinations on the bag until they become automatic.

Pad Work

Virtual pad work Execute called-out combos mixed with moments of freestyle, just like a real pad session.

Defensive callouts Pad work focused on slipping, dodging, and countering on command.

Varied pad work A wide range of callouts to keep every round fresh and unpredictable.

10 minutes pad work Short, fast rounds packed with different pad work exercises.

Advanced pad work Nine different exercise types designed to challenge experienced boxers.

Easy pad work Simple, accessible callouts to help beginners get comfortable.

Defense, Reflexes & Movement

Defense Train dodging, slipping, and countering to stay safe while staying dangerous.

Dodge A reaction-based workout focused on one simple rule: don’t get hit.

Reflexes Varied drills designed to improve reaction speed and awareness.

Learn basic defenses Progressive exercises to master slipping and rolling.

Advanced defense Take your defensive reflexes and footwork to the next level.

Counter punching Start on defense, finish with offense—learn to strike back immediately.

Footwork & Lower Body

Footwork Tighten your shoes and get ready to move with focused footwork drills.

All about movement A leg-focused workout combining dodges, jump rope, and dynamic movement.

Squats Build lower-body strength with squats mixed into boxing exercises.

Strength & Bodyweight

Pushups Quickly switch between freestyle boxing and pushups to build upper-body strength.

Burpees Practice combos, then drop into burpees—simple, brutal, effective.

Crunches Work your abs with crunches paired with basic boxing movements.

Mountain climbers Elevate your heart rate with mountain climbers while practicing combinations.

Strength training Focus on fundamental strength to improve overall boxing performance.

Circuit training Move rapidly through a wide variety of exercises to keep intensity high.

Combos & Technique

Fundamentals A straightforward shadow boxing session covering combos, defense, and core skills.

Simple combos Start with easy combinations that gradually increase in complexity.

Longer combos Stay focused as you string together extended combinations.

Improve your combos Refine simple combos and build toward more advanced sequences.

Simple defense Blend basic combos with defensive movements to build muscle memory.

Body shots Expand your attack by mixing head shots with effective body work.

Learning & Discovery

Tutorial Learn the basics of boxing and how to use the app effectively.

Remember numbers Exercises designed to help you memorize the app’s numbering system.

Learn & sweat Understand the numbering system while still getting a solid workout.

Discover new exercices A fun, exploratory session that introduces a wide range of exercises.

Giving it a try A quick five-minute workout for the curious or the hesitant.

Fun & Variety

All exercises An intense session that cycles through every available exercise.

Fun & simple Short rounds with straightforward combos and just enough challenge to stay engaging.

Fun & varied Sixteen fast rounds of sixteen different exercises—no boredom allowed.

Rhythm Work on timing and flow with punches, combos, and defensive moves.