Workout: Boxing on the Go

Closeup of a hand wrapped for boxing

From epic fictional characters like Rocky to real-life legends like Sugar Ray Leonard, Marvin Hagler, Roberto Duran and Muhammad Ali, the professional boxer’s journey conjures images of the solitary athlete forging a sometimes difficult, highly individual path. It’s so much more than the purely physical aspect of the sport.

This workout will challenge your imagination and your body when you perform it as though you are doing an entire 10 rounds of boxing consisting of 3 minutes per round with only 30 seconds to rest: Perform each movement for 60 seconds, rest 30 seconds and proceed to the next round. If you need more rest, take it, but keep the rounds to 3 minutes.

Round 1

Round 2

Round 3

Round 4

Round 5

Round 6

Round 7

Round 8

Round 9

Round 10


Run on the spot

Just like it sounds, run in the same place without moving in any direction.

GIF of Run on the Spot exercise
GIF of jumping rope exercise

Jumping Rope

Like Apollo Creed or Muhammed Ali, jump rope in place.

Deep Squats

Squat as many times as you can, as deep as you can.

GIF of deep squat exercise
GIF of shadow boxing exercise

Shadow Box

Fill your own combinations, working on the Jab, Straight, Hooks and Uppercuts.


Lower your entire body as if to let your opponent’s punch go over your head.

GIF of Duck exercise move
GIF of Duck and Slip move


Slide your head right or left to let your opponents punch go past the side of your head.


If you are right-handed, the Jab is a quick, fast punch with your left. If you are a southpaw (left-handed) the Jab is performed with your right hand. Move the same foot forward when you jab (right foot with righthand jab, left foot with lefthand jab).

GIF of the Jab boxing exercise
GIF of the Cross exercise move


The Straight is short for the Straight Right if you are right-handed. It is considered the power punch and is aimed right through the middle of your opponent’s gloves and straight to your opponent’s head. Keep your feet still and let your hips pivot with this punch.


This punch is targeted at the head (temporal) or body (ribs) of your opponent. Your elbow needs to be behind your wrist in a straight line and your arm stays parallel to the ground. If you are hitting your opponent’s ribs, your whole body needs to descend when throwing this punch.

GIF of hook boxing exercise
GIF of uppercut boxing exercise


This punch is targeted at the chin of your opponent. Lower yourself and then drive your hand under your opponent’s chin. Keep the forearm pointing vertically. This is a close-range, short and quick punch.

A few things to know

Meet the Model: Justin Palopoli

Justin Palopoli is District Manager for 24 Hour Fitness’ San Francisco clubs, and he has fond memories of his days as a personal trainer. We asked him our burning questions when he agreed to demonstrate a workout.

24Life: Why did you become a personal trainer?

JP: My mom always thought I’d be a great teacher, but that was never an ambition of mine. When I fell in love with health and fitness and realized I could turn training into a career, it felt like an opportunity to combine the two, and in a lot of ways, it is. Thanks, mom!

24Life: Favorite and least favorite workout move?

JP: Favorite: pull-ups. Least favorite: curls—they burn!

24Life: Finish the sentence: “When I’m not working out, I am …”

JP: … dancing around the house with my 5-year-old daughter and 2-year-old son.

24Life: Your favorite fit tip?

JP: Keep it simple. With so much new available fitness knowledge, it is easy to get overwhelmed or do things that are not necessarily practical or functional but look “cool.” Pushing, pulling, squatting, bending—stay committed to the basic movements and you will see and feel the rewards.

24Life: Your power/pump-up song?

JP: This is the hardest question! Future is a go-to artist. Some all-timers would be Maino – “All the Above,” Rick Ross – “Hustlin’” and for a throwback, Phil Collins – “In the Air Tonight.”

24Life: Favorite memory from your time as a trainer?

JP: Living in NYC at the time, I worked with a client who was an avid and very skilled skier who had a traumatic lower-body injury. He had a lifetime goal of going down a particular slope in Wyoming that you need to be helicoptered into. Even prior to the injury, he never believed he would be capable of performing such a feat. It was pretty terrifying in the videos he’d show me! Over time, we eventually built up his strength and confidence and he conquered his ultimate goal successfully. I was so proud of him when he gave me the news. We often used to talk tennis over our sessions as we are both fans of the sport. He showed his gratitude by taking me and my wife to the U.S. Open Finals, which was a special moment I won’t forget.

24Life: Finish this sentence: I love 24 Hour Fitness because …

… of the unique communities each one of our locations offer, the countless success stories that we get to witness firsthand and the awesome career growth opportunities.

Video credit: HeroImagesFootage, Getty Images
Photo credit: South_agency, Getty Images
GIFs: Tom Casey, box24studio.com
Model: Justin Palopoli, 24 Hour Fitness