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Last updated March 2, 2026
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cardiofull body
Boxing
Throw punches in various combinations using boxing technique. Maintain a fighting stance and engage your core to generate power through rotation.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Moderate
- Hypertrophy
- Very Low
- Calorie Burn
- Very High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
front shoulderschesttricepsabs
Equipment & setup
What you need and how to position yourself before starting.
Equipment
no equipment
Movement pattern
Alternate
Posture
Standing
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet shoulder-width apart, dominant foot slightly back.
- Raise your hands to chin height with elbows tucked to your ribs.
- Keep your chin down and eyes forward.
- Step 2Technique
- Jab: Extend your lead hand straight out and retract quickly.
- Cross: Rotate your rear hip and shoulder, driving the rear fist straight forward.
- Hook: Pivot on your lead foot and swing your lead arm in a horizontal arc at head height.
- Uppercut: Drop your hand slightly, then drive upward from the hips.
- Step 3Execution
- Combine punches into 3–5 punch combos.
- Move your feet between combos — shuffle, slip, or circle.
- Breathe out sharply with each punch.
- Maintain constant motion for the full round duration.
- Rest briefly between rounds if doing interval work.