30 Day Boxing Challenge

Try this at-home boxing workout for beginners to get a dose of cardio and strength training all in one, no bag or gloves required.

Boxing is a brutal, basic sport — and it can also serve as a brutal, basic workout to help you knock out your fitness goals. We added boxing-inspired cardio moves to get you in serious shape. Boxing targets everything from your core to your arms to your brain. After all, those combinations aren’t going to remember themselves.

This At-Home Beginner's Boxing Workout Will Get You in Fighting Shape
Torch calories with this cardio boxing and kickboxing workout challenge.
Our cardio and conditioning exercises will help you build endurance, balance, and agility — whether you’re hitting the ring or just rolling with the punches of daily life.

Keep the stresses of life in balance with this at-home boxing workout. 15 minutes is all you need to help you relieve stress and improve your wellbeing. You can get an effective total body workout in just 15 minutes with a high-intensity workout. In fact, your body can burn the same amount or more calories with a short HIIT workout than by jogging on a treadmill for 30 minutes.

A boxing workout at home is a great option for an effective 15-minute workout. Boxing works multiple muscle groups to help you strengthen and tone your body. It is also a great cardio workout because it spikes your heart rate, so you burn more calories and fat. Furthermore, the best short workout is one that can have you reap the same benefits as a longer workout in a shorter time frame. An anaerobic workout like boxing is a high-intensity workout that burns fat in a shorter amount of time than a traditional aerobic workout. Boxing is a great stress reliever, and a perfect outlet to let out any built-up aggression.

Boxing is having a mainstream moment, but you don't need to go to a special gym to try it: You can do this beginner boxing workout at home using just your bodyweight. Among the many , the martial arts workout blasts up to 600 calories an hour while sculpting your arms, shoulders, core, and legs.