Boxing Conditioning Workout: 20 Minutes Metcon Style

“This metcon-style workout is designed to get you feeling the burn and getting your heart rate up, without weights or punching bags,” says Bobbie Jo Davis, CPT, trainer for Rumble Boxing.

For those unfamiliar, metcon (metabolic conditioning) is “a hybrid workout that combines weights and cardio without much rest,” Davis says. This type of training helps boost metabolism, increase endurance and burn calories efficiently in a short amount of time.

“If you get your heart rate up and push yourself to finish a workout, you’re bound to get drenched in sweat,” she says.

So if you want to keep your energy levels high from the first round to the last, this 20-minute boxing conditioning workout will train you to punch harder, faster, and longer.

Join the movement

If you’re following our August 2024 Movement of the Month Club, these are the moves for Week 3. You’ll do one boxing combo or exercise every day, Monday through Saturday. (But you can do this workout anytime!)

On Sunday, combine all the moves to do the full 20-minute boxing conditioning workout. Perform each combination for 45 seconds, then do some active recovery movements (boxer’s bounce, step or walk around, shake it out) for 15 seconds. Repeat with the second and third movement or combination.

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Here’s your boxing fitness workout

1. Boxing warm-up

Prepare your body for movement with this three-move series that combines mobility and low-intensity cardio.

Squat to calf raise

1. Stand with your feet shoulder-width apart.
2. Bend your knees and push your hips back to come into a squat position.
3. Push yourself up from the squat position using your heels.
4. While standing, lift your heels off the floor and balance on your toes, lifting your calves.
5. Lower your heels back to the floor and repeat the exercise.

Shoulder rolls

1. Stand with your back straight and your arms relaxed at your sides.
2. Slowly roll your shoulders forward.
3. After a few forward rolls, reverse direction and roll your shoulders back.

Knee drives

1. Stand with your feet hip-width apart. Raise your arms above your head, keeping your arms straight and your hands pointing toward the sky.
2. Lift your right knee toward your chest, engaging your core.
3. Lower your right leg back to the starting position and then switch sides.
4. Continue lifting each knee alternately, making sure to maintain your balance and core stability.

2. Jack + punch

Start the main portion of the workout with boxing-cardio combinations to get your heart rate up while throwing punches, Davis says.

1. Jack (bounce while bringing your feet together, then bounce again to return to your boxing stance) and jab (1).

2. Jab (1), duck (bend your knees as if you are dodging a punch), then cross (2).

3. Jack and jab (1).

3. Hook + duck

1. Lead hand hook (3), back hand hook (4).

2. Hook with the forehand (3), duck, then hook with the hindhand (4).

3. Lead hand hook (3), lead hand hook (3), then back hand hook (4).

4. Uppercut + duck combo

1. Uppercut with the leading hand (5), uppercut with the back hand (6), then duck.

2. Jab (1), cross (2), then lead-hand hook (3).

3. Jab (1), cross (2), jab (1), cross (2), uppercut with the leading hand (5), uppercut with the back hand (6).

5. Plank walkout with knee drive

After all those punches, take a break for some dynamic core work. This combination exercise will improve your endurance and strengthen your core, says Davis.

1. Stand with your feet hip-width apart.
2. Bend forward and place your hands on the mat.
3. Slowly move your hands forward until you are in a high plank position.
4. In plank position, push your right knee towards your chest and then return to plank position.
5. Repeat this with your left knee.
6. After you complete the knee movements, walk your hands back toward your feet.
7. Stand up and repeat.

6. Jab, cross, plank jack

“Time for a finisher that will push you to the limit,” says Davis.

1. Jab (1), cross (2), jab (1), cross (2), the bottom one into a plank for 2 plank jacks (jump feet further apart, then jump back to start).