Intermediate cardio boxing routine (25 min)

Intermediate 24 minutes
article rating 4.6/5 84

Want to strengthen your cardio using boxing techniques?

This routine is designed for people who are already familiar with cardio boxing. It allows you to continue to exert yourself at a higher level of intensity and includes recovery phases that are at least 20 seconds long. This routine lasts a total of 25 minutes. It uses the exercises of the beginner routine with 3 modifications: - We increase the skipping rope exercises from 1 minute to 2 minutes. - We add a boxing resistance band to the shadow boxing. - We shorten the recovery time between each exercise from 30 seconds to 20 seconds.

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Session exercises
  • 01
    Skipping rope (2 min)
  • 02
    Shadow boxing with resistance band (1 min)
  • 03
    Punches with bag (1 min)
  • 04
    Kicks with bag (1 min)
  • 05
    Kicks/punches with bag (1 min)
  • 06
    Set 2
  • 07
    Set 3

Coach advice

"Some important safety principles to follow before each training session: First, be sure to do a thorough warm-up, especially of your joints (wrists, elbows, shoulders, hips, knees, ankles, etc.)

If you use a punch bag, be sure to wear the necessary personal protection equipment. At minimum this includes a pair of boxing hand wraps as well as a pair of boxing gloves that are your size. If you will be working on your kicks, you may also want to wear shin guards (this will depend on how hard your bag is as well as your skill level)."
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