Boxing Workouts for Personal Trainers and Bootcamps
Running out of boxing workout ideas for your bootcamp? We’ve all been there — the combos feel stale, the drills start to blur together, and your regulars are craving something fresh. That’s where this blog comes in.
Boxing workouts are one of the most engaging formats you can use — fun, interactive, partner-based, and packed with cardio, coordination, and full-body strength. Whether you’re running group classes or 1-on-1 sessions, these drills will keep your clients fired up and coming back for more.
1. EMOM Boxing Drill (Every Minute On the Minute)
Timing: 60s x 4 (4-minute drill, plus 1–2 minutes to switch roles)
This escalating workout starts simple and gets progressively harder each minute. Great for intensity and time-based conditioning.
How it works:
Set a timer to beep every 1 minute. Complete the reps within the minute. The faster you finish, the longer you rest — but rest is in a squat hold.
Minute 1:
10 straight punches
20 uppercuts
30 high punches
4 shuttle runs
Minute 2:
10 straight punches
20 uppercuts
30 high punches
4 shuttle runs
5 squat jumps
Minute 3:
10 straight punches
20 uppercuts
30 high punches
4 shuttle runs
5 squat jumps
6 sit-up punches
Minute 4:
10 straight punches
20 uppercuts
30 high punches
4 shuttle runs
5 squat jumps
6 sit-up punches
7 burpee punches
Switch pad holder and boxer, and repeat.
Watch Drill on YouTube
2. Power vs Speed Drill
Timing: 60:20 x 3 (3-minute drill + ~1 min break + switch roles = ~8 min total)
This drill alternates between power-based and speed-based boxing. Perfect for groups with mixed preferences.
Round 1 – Power (60s):
20 hard straight punches
2 explosive squat jumps
Repeat for 60 seconds
20s rest
Round 2 – Speed (60s):
20 fast uppercuts
2 shuttle runs
Repeat for 60 seconds
20s rest
Round 3 – Power + Speed (60s):
20 hard straight punches
2 explosive squat jumps
20 fast uppercuts
2 shuttle runs
Repeat for 60 seconds
Switch roles and repeat.
Watch Drill on YouTube
3. 4 Combos: 40 Uppercuts
Timing: 60:20 x 3 (3-minute drill + 1-minute rest + switch = ~8 minutes)
An add-on drill that layers volume and movement variety.
Round 1:
4 punch combos: Left – Right – Left Hook – Right
40 uppercuts
Repeat for 60 seconds
20s rest
Round 2:
4 punch combos: Left – Right – Left Hook – Right
40 uppercuts
4 sit-up punches
Repeat for 60 seconds
20s rest
Round 3:
4 punch combos: Left – Right – Left Hook – Right
40 uppercuts
4 sit-up punches
4 plank punches
Repeat for 60 seconds
Switch roles and repeat.
Watch Drill on YouTube
4. Agility Ladder Boxing Circuit
Timing: 20:20 x 8 (5 minutes total + 1 min rest + switch = 10 min drill)
Boxing meets footwork in this fast-paced circuit.
Example Sequence:
20s straight punches
20s forward jumps (ladder)
20s uppercuts
20s side jumps (ladder)
20s high punches
20s shuttle runs
20s piston punches
20s lateral ladder runs
Switch roles and repeat.
Watch Drill on YouTube
5. The “10, 20, 30, 4” Add-On Drill
Timing: 60:20 x 3 (3-minute drill + 1 min rest and switch = 8 min total)
A progressive rep-based workout that scales in difficulty.
Round 1 (60s):
10 straight punches
20 uppercuts
30 high punches
4 shuttle runs
20s rest
Round 2 (60s):
10 straight punches
20 uppercuts
30 high punches
4 shuttle runs
5 sit-up punches
20s rest
Round 3 (60s):
10 straight punches
20 uppercuts
30 high punches
4 shuttle runs
5 sit-up punches
6 plank punches
Switch boxer and pad holder.
Watch Drill on YouTube
6. The “15, 30, 45, 60” Ladder Drill
Timing: 2 rounds of 4 intervals (~5 min each) = 10 min drill + switch = 20 minutes total
An up-down time ladder that mixes intensity and endurance.
Round 1 – Ascending:
15s boxing (e.g. 3 punches + 3 shuffles)
15s shuttle run
30s sit-up punches
30s shuttle run
45s combos
45s shuttle run
60s 2–10s of straights
60s shuttle run
Round 2 – Descending:
60s 2–10s
60s shuttle run
45s combos
45s shuttle run
30s sit-up punches
30s shuttle run
15s fast punches + 3 shuffles
15s shuttle run
Switch roles and repeat.
Watch Drill on YouTube
7. The 2–10s Drill
Timing: 60:20 x 3 (3-minute drill + 1 min rest and switch = 8 min total)
Great for building volume with minimal equipment.
Round 1 (60s):
2 straight punches
4 straight punches
6 straight punches
8 straight punches
10 straight punches
Repeat
20s rest
Round 2 (60s):
2 shuttle runs
2–10 straight punches
Repeat
20s rest
Round 3 (60s):
2 shuttle runs
2–10 straight punches
10 jumping jacks
Repeat
Switch roles and repeat.
Watch Drill on YouTube
8. Punch, Run, Bodyweight
Timing: 20:20 x 4 (4-minute drill + 1 min rest and switch = ~10 min total)
Quick, simple, equipment-light workout that hits everything.
Each round (x4):
20s straight punches
20s shuttle runs
20s bodyweight
Boxer: Push Ups
Pad Holder: Squat Jumps
Repeat all 4 rounds, then switch roles and repeat.
Watch Drill on YouTube
Sample 60-Minute Boxing Bootcamp Template
Here’s how you can structure your session:
0–10 min: Warm-Up + Technique
10–20 min: Drill 1 (e.g. EMOM)
20–30 min: Drill 2 (e.g. 4 Combos)
30–40 min: Drill 3 (e.g. Power vs Speed)
40–50 min: Drill 4 (e.g. Agility Circuit or Punch-Run-Bodyweight)
50–60 min: Cool Down
Final Thoughts
Boxing workouts are one of the best tools for Personal Trainers and Bootcamp instructors. They’re scalable, effective, and fun — and with these drills in your toolkit, you’ll always be ready to deliver a session that punches above its weight.
P.S. Want more boxing workouts to use in your sessions? Check out our Boxing Courses for Personal Trainers!
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