Boxing Fit

Intro

Here’s a 15-minute HIIT-style boxing workout designed for two people (boxer and pad holder), using gloves and focus mitts, incorporating boxing combinations and bodyweight exercises. It’s high-intensity, fast-paced, and great for cardio, coordination, and strength.

Safety

• Wrap hands properly under gloves to protect wrists and knuckles
• Always use proper form — punch straight, rotate the hips, and keep the hands up
• Communicate clearly between pad holder and boxer
• Pad holder should keep mitts firm and close to body, not reaching out
• Use controlled movement – no wild swings or excessive power
• Modify bodyweight exercises as needed (e.g., step-backs instead of jumps)
• Stop immediately if feeling dizzy, in pain, or short of breath beyond normal effort

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Workout Plan

15-Minute Partner Boxing HIIT

• Equipment: Boxing gloves & focus mitts
• Partners: Boxer + Pad Holder (or using a PT)
• Style: HIIT (High-Intensity Interval Training)
• Format: 5 Rounds – 3 Minutes Each (30 sec per drill × 6 drills)
• Rest: 30 seconds between rounds

Switch roles each round (or halfway through each round)

INSTRUCTIONS FOR EACH ROUND:

• Set a timer for 3 minutes
• Every 30 seconds, switch to the next drill
• One person boxes with gloves, the other holds pads
• After 3 minutes, rest 30 sec and switch roles (or switch halfway)

Round 1: Warm-Up & Basics

1. Jab–Cross (1–2) – Focus on technique and rhythm
2. Bodyweight: Jumping Jacks (both partners)
3. Jab–Cross–Hook (1–2–3)
4. Bodyweight: Air Squats
5. Fast 1–2s nonstop (punch as fast as possible)
6. Shadowboxing (no pads) – light footwork and punches

Round 2: Power & Speed

1. Cross–Hook–Cross (2–3–2) – punch hard!
2. Bodyweight: Push-Ups
3. Uppercuts (5–6–5–6) – tight and fast
4. Bodyweight: Mountain Climbers
5. Fast Hooks (3–4 nonstop)
6. Boxer freestyle combo – Pad holder calls simple shots

Round 3: Movement & Defense

1. 1–2, move left / 1–2, move right – box & move
2. Bodyweight: Reverse Lunges
3. Slip–Slip–2–3 – defensive head movement + punches
4. Bodyweight: Plank Hold or Plank Shoulder Taps
5. Fast 1–2s with step forward and back
6. Shadowbox freestyle (light)

Round 4: Combo Builder

1. 1–2–3–2 – punch in flow
2. Bodyweight: Squat Jumps
3. Pad holder calls combo (keep it simple)
4. Bodyweight: Burpees (no push-up if tired)
5. Nonstop straight punches
6. Pad holder moves – boxer follows and jabs

Round 5: Finisher Round

1. Fast 1–2s (maximum speed)
2. Bodyweight: Sit-Ups or Crunches
3. Hooks nonstop (3–4–3–4)
4. Bodyweight: Sprawls or Quick Step-Backs
5. Pad holder calls rapid combos
6. All-out freestyle punching (go hard!)

Cooldown (Optional – 2 minutes)

• Light shadow boxing or walking
• Stretch: shoulders, chest, quads, hamstrings
• Deep breathing for recovery

Tips 

• Switch pad holder/boxer every round or halfway through each round (1:15 each)

• Keep intensity high, but adjust combinations and bodyweight moves based on fitness level

• Use a timer or app to keep 30-sec intervals sharp

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.