ActiveWorkouts7-minute boxing workout to torch fat and improve stamina – no equipment neededGet your workout shoes ready, people: it’s time to burn fat fast!When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkouts7-minute boxing workout to torch fat and improve stamina – no equipment neededGet your workout shoes ready, people: it’s time to burn fat fast!When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Get your workout shoes ready, people: it’s time to burn fat fast!
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Jump to category:Watch the workoutExercises explainedMore T3 x FightCamp workouts
Jump to category:Watch the workoutExercises explainedMore T3 x FightCamp workouts
Have you indulged yourself a little too much on Valentine’s Day? It’s time to burn off those excess calories with this fast boxing workout that only takes seven minutes but will torch fat, fast. This is the perfect routine for a warm-up before exercise or as a stand-alone foundational workout for footwork.
Today’s instructor isFightCampTrainerJess “Pocket Rocket” Evanswho’s been introduced to sports when she was only four years old. She started her boxing career in 2012 and later transitioned into Muay Thai. She has a deeply rooted desire to empower women and teach self-defence for prevention against domestic violence.
If you like the below workout, we have three more exercise routines for you to check out on FightCamp’s blog: start with theMetabolic Resistance Training Workout, the recover using a foam roller with thisFoam Roller Recovery Routine. Finally, learn how to train your whole body using a single piece of home gym equipment with some topFull Body Kettlebell Exercises.
More FREE FightCamp Workouts!
With the goal of sharing boxing and kickboxing’s benefits to the masses,FightCamp is offering over 100 free workouts (and growing) to encourage healthy habits in the new year.
As so many of us plan our fitness and wellness goals for our New Year’s Resolutions, there’s no better time to try something new than now! Not to mention, something new forcompletely free. No strings attached, just good ol' workouts to help youget fit in 2022.
How to perform Jess' 7-minute boxing footwork workout
Follow along with Jess as she teaches speed ladder drills for beginner boxers with three rounds of two minutes of work and 20 seconds rest in between each round.
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You’ll need a speed ladder to perform this workout but you can also do it without any equipment, as long as you can mark the ground somehow. For example, if you’re outside, you can use chalk to draw boxes on the concrete.
Either way, we recommend wearing eitherworkout shoesorcross-training shoesfor this workout.Boxing glovesandpunch bagsare strictly optional!
Some tips for the workout:
Are you ready? Click play on the video below, and let’s get going!
Watch: Jess' 7-minute boxing footwork workout
Jess' 7-minute boxing footwork workout: Exercises explained
Two feet
Step in each square, one foot at a time. Staying on the balls of your feet. Make sure each footstep in each square of the ladder. Pump your arms.
In/Out
Step in with one foot and then the other and then step outside of the square with one foot and then the other. Repeat while moving up the ladder.
Single leg hop
On the ball of your foot hop in each square, making sure your body stays above your hips. Slight bend in the knee of the leg that you are jumping with.
Lateral step in, step out
Starting with the first square, step in with your inside foot and then your outside foot, then step out and step out and repeat.
Lateral scissor switches
Start with the inside foot in the square and the other outside in a scissor position and then at the same time jump and switch your feet positioning with the opposite foot in the square the inside foot outside. Then switch continuing down the ladder.
Lateral step jab
Step in the square as you throw the jab. Step out in your stance and then step with your outside leg in the direction you are going. Repeat
(Image credit: FightCamp)
(Image credit: FightCamp)
T3 x FightCamp workouts
We have a massive library of FightCamp workouts on T3, all with follow-along videos that you should most certainly check out. Please find the full list below:
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
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