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Boxing timer: 3 rounds of 3 minutes

In boxing, effort is split into 3-minute rounds separated by one minute of rest. This rhythm suits shadow boxing, heavy bag work and jump rope alike.

Duration11 minLevelAll levelsEquipmentNone (bag or gloves optional)
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Free, no account, on iPhone without the App Store.

Benefits

  • Great cardio and coordination workout
  • The bell sets the pace without looking at the screen
  • A great way to blow off steam

Who is it for?

For boxers and combat sports practitioners, and anyone who wants fun cardio.

Steps

  1. Round 1: 3 min
  2. 1 min rest
  3. Round 2: 3 min
  4. 1 min rest
  5. Round 3: 3 min

Tips

  • Warm up your shoulders and wrists first
  • Keep your guard up and breathe out with each punch
  • Add rounds over the weeks

References

  1. World Health Organization. Physical activity (fact sheet). www.who.int/news-room/fact-sheets/detail/physical-activity

In the same family

Tabata: 4 minutes, 8 efforts of 20 seconds4 min 50HIIT 30/30: 30 seconds of effort, 30 seconds of recovery15 minThe 7-minute workout: 12 exercises, 30 seconds each7 min 50EMOM: an exercise at the top of every minute10 min
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This content is for information only and does not replace advice from a health professional. If in doubt, ask your doctor before you start.