HIIT Boxing Lesson Plan
Aim: Fitness (High Intensity Interval Training)
Equipment: Punch bag(s), Timer
Number of Participants: 1 per punch bag
Duration: 30 minutes (10 rounds; 3-minutes each)
Level: Intermediate to Advanced
Coaching Points:
Keep an eye on the timer.
Give clear instructions ahead of time.
Observe the whole group as well as individuals.
Offer padwork during the boxing intervals, ensuring everyone gets a turn by the end of the session.
Warm Up
Round 1
30 seconds: High Knees with Punches
30 seconds: Jab, Jab, Cross
30 seconds: High Knees with Punches
30 seconds: Jab, Jab, Cross
30 seconds: High Knees with Punches
30 seconds: Jab, Jab, Cross
Round 2
30 seconds: Squats
30 seconds: Jab, Jab, Cross + Lead Hook
30 seconds: Squats
30 seconds: Jab, Jab, Cross + Lead Hook
30 seconds: Squats
30 seconds: Jab, Jab, Cross + Lead Hook
Round 3
30 seconds: Squat-Jumps
30 seconds: Power Punches
30 seconds: Squat-Jumps
30 seconds: Power Punches
30 seconds: Squat-Jumps
30 seconds: Power Punches
Build-Up
Round 4
30 seconds: High Knees with Punches
(Optional: Water Break)30 seconds: Jab, Cross, Slip, Slip
30 seconds: High Knees with Punches
30 seconds: Jab, Cross, Slip, Slip
30 seconds: High Knees with Punches
30 seconds: Jab, Cross, Slip, Slip
Round 5
30 seconds: Push-ups
30 seconds: Jab, Cross, Slip, Slip + Lead Hook
30 seconds: Push-ups
30 seconds: Jab, Cross, Slip, Slip + Lead Hook
30 seconds: Push-ups
30 seconds: Jab, Cross, Slip, Slip + Lead Hook
Round 6
30 seconds: Burpees
30 seconds: Power Punches
30 seconds: Burpees
30 seconds: Power Punches
30 seconds: Burpees
30 seconds: Power Punches
Peak
Round 7
30 seconds: High Knees with Punches
(Optional: Water Break)30 seconds: Jab, Cross, Roll, Roll
30 seconds: High Knees with Punches
30 seconds: Jab, Cross, Roll, Roll
30 seconds: High Knees with Punches
30 seconds: Jab, Cross, Roll, Roll
Round 8
30 seconds: Tuck-Jumps
30 seconds: Jab, Cross, Roll, Roll + Lead Hook
30 seconds: Tuck-Jumps
30 seconds: Jab, Cross, Roll, Roll + Lead Hook
30 seconds: Tuck-Jumps
30 seconds: Jab, Cross, Roll, Roll + Lead Hook
Note: Tuck knees for the Tuck Jump.
Round 9
30 seconds: Tuck-Jump-Burpees
30 seconds: Power Punches
30 seconds: Tuck-Jump-Burpees
30 seconds: Power Punches
30 seconds: Tuck-Jump-Burpees
30 seconds: Power Punches
Note: Tuck knees for the Tuck Jump.
Cool Down
Round 10
60 seconds: Sit-ups
60 seconds: Leg Raises
60 seconds: Plank
Stretches
Kneeling Lunge
Standing Quadriceps
Standing Triceps
Standing Deltoids
Standing Arm Circles (Backwards)
Standing Chest Stretch
Standing Dynamic Neck: Up and Down; Left and Right
Find this useful?
Follow me on social media: