20-Minute Heavy Bag HIIT Workout for Boxing

This workout runs 6 rounds — 3 minutes each with 1 minute of rest between rounds. Each round has a specific focus.

You will need: a heavy bag, hand wraps, gloves, and a round timer (the BoxingWiki timer works great).

Three minutes of single jabs and double jabs. Light power, high volume.

Focus on form — full extension, shoulder to chin, snap the hand back. Move around the bag using footwork between punches.

No power shots this round. This warms up the shoulders, gets the feet moving, and establishes your rhythm.

Jab-cross combinations at about 70% power. Throw the 1-2, move, reset, throw again.

Focus on the connection between the two punches — the jab sets the range, the cross follows immediately. Between combinations, stay active with footwork around the bag.

Full-power combinations. Jab-cross-hook (1-2-3), jab-cross-hook-cross (1-2-3-2), and body shot combinations.

Sit down on every punch. This round should be exhausting — that is the point.

When you feel the urge to rest, throw one more combination before resetting.

Every punch goes to the body of the bag. Body jabs, body hooks, body crosses.

Bend your knees to change levels — do not bend at the waist. This round builds the leg endurance needed to go to the body effectively and conditions you to fight at different heights.

Maximum volume, moderate power. Throw as many punches as you can in three minutes.

Keep the combinations short — 1-2, 1-1-2 — thrown at high speed with quick resets.

This round builds the burst energy you need in the late rounds of a fight when fatigue sets in and most fighters slow down.

Everything you have left.

Alternate between 30-second bursts of all-out combination work and 30-second periods of active footwork. That gives you six burst sets across the three minutes.

By the end of this round, your arms should feel heavy and your lungs should burn. This is where mental toughness is built.