Fitness Comments

The Bad Ass Boxing Workout You Must Try

Written by: Monica Bestek


Meet Jamie Milne, an A.I.B.A International Boxing Coach,  from JMT.

With impressive qualifications and achievements up his sleeve, it’s no shock that Jamie put me through my paces in a boxing workout.

You all know how important I believe it is to mix things up when it comes to training. If you perform the same workouts all the time, the repetition becomes boring and easy (your muscles get used to it), and soon enough, you’ll lose interest and plateau in results. If you’re stuck for workout ideas, you can get some great inspiration here, or just wrap up your wrists, lace up your gloves, and endure a killer boxing workout session. (Bring a friend or if not, there’s always the boxing bag).

jmt boxing workout

Ok, I have done some damn hard workouts in my time… But to be frank, nothing like this!

It was insanely fast paced and sweat inducing – I could have sworn my heart almost pounced right out of my chest. However, it was fun and invigorating! This workout is extremely intense, but don’t be discouraged because it’s scalable to any level. 

When Jamie told me that a boxer would do 20 rounds, I nearly died! I suggest you start with 5 rounds and move up from there – trust me, your heart and lungs won’t be too happy if you push it! If you’re a fit health nut, shoot for 10 rounds!


 You have 2 minutes to complete these 4 exercise back-to-back as fast as possible, any time you have left is your rest! Do this for 5 rounds!

50 Straight Punches

boxing - jamie milne - workout

Stand with your feet shoulder-width apart. Bring your hands up to your face to protect your jaw and tuck your chin down towards your neck. Strike out hard and fast, aiming to connect with the pad/bag with your first two knuckles (your index and middle finger knuckles to ensure your wrist stays straight). Also, involve your entire body by twisting from the hips as you throw your punches.

10 Burpees

burpees - boxing - jamie milne

Stand with your feet shoulder-width apart and arms at your sides. Lower into a squat position and place your hands flat on the floor in front of you. Jump your feet backwards landing in a press-up position and lower your chest to the floor. Push up into the press up position (like a pushup), then jump both feet forward near your hands, and return to the squat position. Finally, jump up and raise both hands over your head. Land and repeat.

15 Jack Jumps

Jump---Boxing-Workout-jamie milne

This little devil was new to me, and it’s definitely getting incorporated into my workouts from now on. Stand with your feet around 20 cm (or 8 in) apart and crouch down into a squat while balancing on your toes/balls of your feet. Explode up into a jump and kick your legs out. As you reach the peak of your jump bring your legs back in and land in the starting position.

20 Star Jumps (aka Jumping Jacks)

star-jump-jamie milne- workout - boxing

Stand with knees slightly bent and feet shoulder-width apart on a flat surface. Your arms should be slightly bent at your sides. Jump your legs out as you simultaneously raise your arms up beside you and over your head. Jump your legs back together and lower your arms to their starting position.

Try it out for yourself and let me know how you go! Thanks to Jamie Milne for this killer workout!

Be sure to follow Jamie Milne: Instagram and Facebook for some major #fitspo.


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Snapchat: @mb_harper


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The Workout Routine You’re Missing Out On: EMOM
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