30-Minute At-Home Boxing Workout

It's time to crush calories with this boxing workout created by the founder of Prevail Boxing, LA's premier fitness boxing studio. Milan Costich will coach you on throwing jabs and hooks. You will do some plyo, some planks, and a bunch of core work. No muscle is left untouched in this powerful sweat sesh. Grab a bottle of water, press play, and get ready to punch it out.


On Anna: Lorna Jane top, Onzie tights, and APL shoes
On Leilani: Splendid top, Alala tights, and APL shoes
On Milan, Rob, and Lolo: Nike shorts and shoes

POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.

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[rokkuago]

2:20 - stance
2:50 - jab (1)
3:39 - cross (2)
5:13 - modified/step step
6:10 - 4 punches
6:43 - Step back cross / 4 punches then back cross
7:30 - cross, jab, cross

12:40 - left hook
14:00 - right hook
15:30 - slip slip (or baba ulo then sway ulo from left to right) then left hook, right hook

21:58 - Weave (?) "U" na sway from right to left then left uppercut, right uppercut
22:29 - same

22:55 - follow the number of uppercuts
23:42 - Weave + follow number of uppercuts

[itswinnie]

when it came to burpee time i got too into it and kicked the glass cabinet by accident and shattered it and cut my foot. Other than that this workout is really fun!

[hazel]

I just started this today and honestly I was terrified. But once I actually got into it it was really fun. This 30 minute boxing workout does indeed challenge your body but it so worth it in the end. I paused the video and took multiple breathing and water break so I wouldn't pass out or give up. My goal is to do this workout for a how month to see any change or results in myself. Overall this is a challenging workout but having the people in the workout do this with me makes me wanna keep going. Hope however reads this gives it a try because I promise you won't regret it. Go at your own pace and have fun!!

[fruitbatfox]

Trying to learn a new skill during the quarantine, and as someone who’s never done any boxing before this was super helpful!! Thank you :D

[georgina]

A lot of comments about it being too slow BUT sometimes I am not into a cardio boxing vibe and this is perfect! You aren't signing up for anything too drastic and are more likely to do it. THANKS POPSUGAR

[summerttiimmee]

"Now that were warmed up"

.... me already dying

[mitgosai]

This is by far one of the best workout I ever came across
There's everything starting with slow to high intensity n conditioning
A perfect workout I'd say

[kasey_bro]

i’ve always wanted to get into boxing and this definitely helped me want to even more! i love ur style and learned basic techinques so when i eventually do take classes in not completely new to any of this! u for sure were so nice and helpful and this gave me a sweat! i will repeat this video again!

[meganhall]

This workout was so realistic, I felt like I was in a real gym class! Love how they added that one person that won’t stop talking throughout! Almost forgot I was working out from home !!!!

[doublee]

I love that he slowed down to go over technique! I picked up on some things I didn't get from other boxing videos. Thanks!

[KaizokuOuOre]

As someone who's been boxing for a while, I'm gonna say that this routine is really good to improve the coordination. If you feel it slow paced, try adding ankle weights or arm weights. Also, try to keep up the leg movement for the whole duration

[indigogass]

I’m 15 and just completed this challenge/workout. I really enjoy how explanatory he, is with alternatives to different workouts, allowing anyone with any level of knowledge to enjoy the burn. I’ve always been an active person and I’m very competitive, I would enjoy to take a class or two but I have had surgery on my nose and can’t afford to damage it (again 😂). Thank you so much, this was a challenge for my body and mind and that I will definitely be crippled tomorrow!

[monicaalfaro]

To all the people saying that this is too slow and it wont burn calories... you should be burning calories if you are really focusing on the form and engaging large groups of muscles. It is easier to feel that you are working out when you're doing something fast-paced, but doing slower workouts helps work on the form, and working on the form prevents injuries and deepens the muscle work.

With that said, if you do prefer doing fast workouts, well, that is a personal choice. But that doesn't mean that workouts like this don't work.

[FlexGamingxx]

"Oo I feel a crack in my shoulder"
"The more you feel it the more you need it"
*My shoulders which are cracking every time I do an arm circle:*

[dbo.]

While some thought this was too slow and said they preferred Christa's style, I much prefer this type of boxing workout. The other style is much too "dancey" for me and seems to lead to a lot of flailing around with poor technique. I am glad popusugar provided an alternative to that for those of us who prefer a different style because I really want to make boxing workouts a feature of my fitness sessions.

[katemacri]

I'm an advanced boxer, but due to COVID-19 lockdown, I can't go to my boxing studio, which has been a huge bummer for me. This class is a shorter, but very similar version to the boxing workouts I usually attend (although I upped the ante by adding 3lb weights!). This instructor is clearly a real boxer and knows what he's doing. I'm used to much more complex punch/duck/roll/slip combos, but this is great to keep me in boxing shape until my studio reopens again. So glad I found this because it's really hard to find boxing training videos online that are REAL boxing and not just "boxing-lite" (aka, HIIT with a couple random punches thrown in and it's called "boxing"). Thanks Popsugar, and please film more of these classes!

[ceciliad]

POV: ur PE teacher required u to do this on camera.

[lazylearnerrr]

Love the people talking! Really makes you feel like you are in the class and with them!!

[mitchellhall]

I did this with my 5th graders on Zoom for P.E. classes. They loved it! Awesome workout. Starts slow then really picks up. Good sweat. Really fun and something different.

[shainabeil]

I love technical boxing, so this was refreshing and so perfect! I only wish it were longer or there were a part two. There’s always so much learning, so you can’t get to just focusing on doing. Bring him back for a part two!