Beginner cardio boxing routine (24 min)

Beginner 23 minutes
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Want to strengthen your cardio using boxing techniques?

This routine is for people who want to get started with cardio boxing and/or who don't yet really know what their physical limits or capabilities are. It allows you to start off exerting yourself at a reasonable level of intensity and includes recovery phases that are at least 30 seconds long (or about half the length of the exercise phases). This routine lasts a total of 24 minutes. You will do 3 sets of 5 exercises each lasting 1 minute, with 30 seconds of recovery after each one.

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Session exercises
  • 01
    Skipping rope (1 min)
  • 02
    Shadow boxing (1 min)
  • 03
    Punches with bag (1 min)
  • 04
    Kicks with bag (1 min)
  • 05
    Kicks/punches with bag (1 min)
  • 06
    Set 2
  • 07
    Set 3

Coach advice

"Some important safety principles to follow before each training session: First, be sure to do a thorough warm-up, especially of your joints (wrists, elbows, shoulders, hips, knees, ankles, etc.)

If you use a punch bag, be sure to wear the necessary personal protection equipment. At minimum this includes a pair of boxing hand wraps as well as a pair of boxing gloves that are your size. If you will be working on your kicks, you may also want to wear shin guards (this will depend on how hard your bag is as well as your skill level)."
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