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Featherweight Fitness

At-home boxing workout


Featherweight Fitness

Don't feel like hitting the gym? Get the benefits of a boxing workout with these at-home exercises.

Boxing for fitness is not only a great workout, it’s also a lot of fun. There’s no need to step into a boxing gym to get a great sweat going; your own living room or backyard will suffice. This at-home boxing workout can be done with very little equipment. So let’s get started!



5 minutes

Go through each exercise once.



Twist 1 minute

  • Stand with feet hip-width apart and hands by your face, making two fists.
  • Engage your core and twist from side to side, keeping your feet planted into the floor and twisting from your waist.

Twist with Punch


Twist with Punch

1 minute

  • Adopt the same stance as for the Twist.
  • Instead of keeping your hands by your face, punch your arms out in front of you and cross your body.

Boxer’s Skip

Boxer's Skip 1 minute

  • Stand with feet hip-width apart, arms by your side.
  • Imagine you’re holding a jump rope (or if you have one, use it). Skip from side to side (like a slalom skier) as you jump rope.

Side to Side Lunge

30 seconds

  • Stand with feet as wide apart as possible, toes facing forward.
  • Reach one arm to your opposite foot—trying to touch your foot.
  • Bend the knee on the side you’re reaching toward.

Arm Circles Forward

30 seconds

  • Stand with feet together, arms out to your sides and parallel to the ground.
  • Make large circles forward.

Arm Circles Backward

30 seconds

  • Stand with feet together, arms out to your sides and parallel to the ground.
  • Make large circles backward.

Rear Lunge

Rear Lunge 30 seconds

  • Standing with both feet together, reach one leg behind you and bend your knee toward the ground.
  • Step back, and then reverse your legs.
  • Reach arms over your head as you bend down.


You will need two sets of dumbbells, one heavier and one lighter. Weights do not need to be extremely heavy; you’re looking for tone, not intense strength. You may also like to use a mat for floor work.

Do 1 set of each exercise; after completing them all, repeat the circuit 2 to 3 times.


Jump rope

Jump Rope 2 to 5 minutes (work your way up if you can’t do 5)

  • Do straight up and down jumps without stopping.

Muscles worked: cardiovascular focus; also works legs and arms



Punching 6 minutes of jabbing, uppercuts, and crosses

  • Alternate arms for each punch— 30 seconds on each arm.
  • Do 1 cycle, and then repeat.

Stance for punching:

  • Stand with feet shoulder-width apart, then step forward with left foot; place right foot at 45 degree angle.
  • Place weight on the balls of your feet, knees slightly bent, fists at cheekbone level.
  • Jab—punch forward with a slight turn of the hips—for 2 minutes.
  • Uppercut—push upward and slightly across with your arm, with a turn of your hips—for 2 minutes.
  • Cross—push from your rear hand across your body—for 2 minutes.

Muscles worked: cardiovascular focus; also works legs, arms, and core


Goblet Squat

Goblet Squat 45 seconds

  • Hold a heavier dumbbell in front of your chest, feet a little wider than hip-width apart.
  • Keeping core tight, slowly sit back in a squat position.
  • Squeeze your gluteals and stand back up.
  • Repeat.

Muscles worked: gluteals, quadriceps, hamstrings, and shoulders


Chest Press

Chest Press 45 seconds

  • If you have a bench, lie flat; otherwise lie on the floor.
  • Place dumbbells in hands and reach arms up with hands parallel to your chest.
  • With palms facing forward, slowly drop your elbows toward the floor—don’t go past your chest.
  • Reach back up and repeat.

Muscles worked: pectorals and triceps



Crunches 60 seconds

  • Lie on your back with hands cradling your head; relax your head and neck.
  • With feet on the floor, engage your core and slowly lift up about 3 in (7.5 cm) from the ground.
  • Hold for 5 seconds, then slowly release.
  • Repeat.

Muscles worked: abs


Barbell Deadlifts

Barbell Deadlifts 45 seconds

  • Holding a dumbbell in each hand; stand up tall with feet hip-width apart.
  • Keeping core tight and legs straight, slowly bend forward without rounding your back—hinging from your hips.
  • Let your arms hang in front of you.
  • Slowly come back to standing, maintaining your posture.
  • Repeat.

Muscles worked: gluteals, quadriceps, hamstrings, shoulders, and abs



Push-Ups 45 seconds

  • Get down on the floor on your hands and knees, with hands underneath your chest (the wider you go, the easier the exercise).
  • Keeping back flat and core engaged, slowly lower yourself toward the floor, keeping your eyes down.
  • Slowly bring yourself back to starting.
  • Repeat.

Muscles worked: pectorals, triceps, lower back, and abs


Plank with Knee Pulls

Plank with Knee Pulls 60 seconds

  • Get into push-up position (plank).
  • Holding your plank, pull knees one at a time toward your chest, keeping your back flat and core engaged.
  • Muscles worked: abs, lower back, and shoulders

Standing Shoulder Press

45 seconds

  • Stand with feet parallel, hands by your shoulders holding a dumbbell in each, palms forward.
  • Engage core and push hands up and together, over your head.
  • Release down slowly back to the starting position.
  • Repeat.

Muscles worked: shoulders and triceps



Burpees 30 seconds

  • Stand tall with arms over your head.
  • Squat down and put your hands on the floor, then jump your feet back behind you.
  • Stay strong through your core, then jump your feet back toward your hands.
  • Jump up straight with your arms over your head.
  • Repeat.

Muscles worked: cardiovascular focus; total body



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