30-Minute At-Home Boxing Workout

It's time to crush calories with this boxing workout created by the founder of Prevail Boxing, LA's premier fitness boxing studio. Milan Costich will coach you on throwing jabs and hooks. You will do some plyo, some planks, and a bunch of core work. No muscle is left untouched in this powerful sweat sesh. Grab a bottle of water, press play, and get ready to punch it out.

For more from Prevail Boxing: www.prevailboxing.com/
On Anna: Lorna Jane top, Onzie tights, and APL shoes
On Leilani: Splendid top, Alala tights, and APL shoes
On Milan, Rob, and Lolo: Nike shorts and shoes
POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.
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[@summerttiimmee6337]

"Now that were warmed up" .... me already dying

[@lawyal2736]

😳

[@melissadunn2934]

I feel you

[@catseven7781]

Same tbh

[@LukainX]

Maybe be you body shape, I'm fit so I'm usually good.

[@sherlanjuandaputra1168]

@@LukainX iam skinny but I feel like I've been running for 10 minutes

[@itswinnie4257]

when it came to burpee time i got too into it and kicked the glass cabinet by accident and shattered it and cut my foot. Other than that this workout is really fun!

[@DelToro7]

uh-uhh you need to SUE gurrllll 😂

[@gisselle2739]

😂😂😂😂

[@suriyagaming1515]

love you

[@asersah]

@@suriyagaming1515 bro what the fuck 😂

[@Andi91]

hahahah

[@fruitbatfox]

Trying to learn a new skill during the quarantine, and as someone who’s never done any boxing before this was super helpful!! Thank you :D

[@ikramnejib6006]

ArtisticPixie me to my brother gave me boxing gloves so I was like why not try something new

[@littlepimp]

After the quarintine you should join a boxing gym. It helps you and builds up discipline and character.

[@tomato4300]

Lol same

[@kasey_bro6042]

same!!!

[@darkshine6316]

Me toooo...and i am a girl..younger then you all...hehe..just incase if i need it in future

[@meganhall8651]

This workout was so realistic, I felt like I was in a real gym class! Love how they added that one person that won’t stop talking throughout! Almost forgot I was working out from home !!!!

[@stormtrooper8556]

It’s because god gave you a peaceful long summer Quarantine

[@fortunatabucalo2669]

🤡🤡🤡🤡🤡🤡🤡🤡🤡🤡🤡🤡🤡🤡🤡🤡😫🥱👺👺👺👺👺👺👺👺👺👺👺👺👺👺👺👺👺👺👺👺👺👺👺👺👺👺🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱🥱😨👹👹👹👹👹👹👹👹👹👹👹👹👹💣💣💣💣💣💣💣💣👁‍🗨👁‍🗨🗨🗨🗨🗨🖤💜💜💙💙💙💙💚💚💙🤎🖤🖤🤍🤍🤍💜💙💙💙💙💙💗💗💗💣🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🧑🧑🧑🧑🧑🧑🧑🧑🧑🧑🫀🫀🫀🫀🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒🧒

[@fortunatabucalo2669]

[@oliviamm6340]

@@stormtrooper8556yeah right now I am not kicking my head off

[@georgina2418]

A lot of comments about it being too slow BUT sometimes I am not into a cardio boxing vibe and this is perfect! You aren't signing up for anything too drastic and are more likely to do it. THANKS POPSUGAR

[@FlexGamingxx]

"Oo I feel a crack in my shoulder" "The more you feel it the more you need it" *My shoulders which are cracking every time I do an arm circle:*

[@ceciliad5171]

POV: ur PE teacher required u to do this on camera.

[@knproductions4756]

You're half right. Had to do it, but camera was optional

[@nolansmith5184]

@@knproductions4756 my teacher throws a tantrum if someone turn cam off

[@knproductions4756]

@@nolansmith5184 I know right? For my other classes they are so strict about it...I mean what's the big deal?

[@jamrdz5712]

lmao yes

[@OneCanOfSoda]

@@nolansmith5184 same

[@mitgosai5499]

This is by far one of the best workout I ever came across There's everything starting with slow to high intensity n conditioning A perfect workout I'd say

[@doublee94]

I love that he slowed down to go over technique! I picked up on some things I didn't get from other boxing videos. Thanks!

[@hazel7499]

I just started this today and honestly I was terrified. But once I actually got into it it was really fun. This 30 minute boxing workout does indeed challenge your body but it so worth it in the end. I paused the video and took multiple breathing and water break so I wouldn't pass out or give up. My goal is to do this workout for a how month to see any change or results in myself. Overall this is a challenging workout but having the people in the workout do this with me makes me wanna keep going. Hope however reads this gives it a try because I promise you won't regret it. Go at your own pace and have fun!!

[@kasey_bro6042]

i’ve always wanted to get into boxing and this definitely helped me want to even more! i love ur style and learned basic techinques so when i eventually do take classes in not completely new to any of this! u for sure were so nice and helpful and this gave me a sweat! i will repeat this video again!

[@rokkuago6744]

2:20 - stance 2:50 - jab (1) 3:39 - cross (2) 5:13 - modified/step step 6:10 - 4 punches 6:43 - Step back cross / 4 punches then back cross 7:30 - cross, jab, cross 12:40 - left hook 14:00 - right hook 15:30 - slip slip (or baba ulo then sway ulo from left to right) then left hook, right hook 21:58 - Weave (?) "U" na sway from right to left then left uppercut, right uppercut 22:29 - same 22:55 - follow the number of uppercuts 23:42 - Weave + follow number of uppercuts

[@thebestmingistan]

Thank you

[@classyvxbe]

You’re a legend

[@cassidyzollinger260]

Thank you dude, you really took a lot of time to do this for us. Wish you the best

[@monicaalfaro2175]

To all the people saying that this is too slow and it wont burn calories... you should be burning calories if you are really focusing on the form and engaging large groups of muscles. It is easier to feel that you are working out when you're doing something fast-paced, but doing slower workouts helps work on the form, and working on the form prevents injuries and deepens the muscle work. With that said, if you do prefer doing fast workouts, well, that is a personal choice. But that doesn't mean that workouts like this don't work.

[@kennyflonnoy4771]

@PerrySport this video will teach u to learn how to fight

[@SleepyKiitten]

Mónica Alfaro thanks for writing a whole damn novel on how to exercise

[@brianacollazo9417]

My father is a professional boxer (or was one, he is 60 now) and I cannot emphasis enough the importance of form. boxing isn't for people who want to flail around! serious boxing is only effectual when proper form is used. its EASY to hurt yourself and create lifelong injuries if form is not correct. BELIEVE me if you use your whole body as instructed by REAL boxers, you will gain muscle and burn fat plus teaches you focus and coordination. I don't sweat enough with this workout so I tailor it by adding weights and continuing to move throughout the exercise, if I feel my heartrate down I do a quick 30 second jump rope between sets. I grew up with boxing but even I still need to be reminded of proper form. very good workout and I do it at least once a week and I exercise daily plus I have arthritis at only 30 and it helps a lot. recommended!

[@brianacollazo9417]

@@kennyflonnoy4771 no it wont lol

[@jeffypaul8835]

@@kennyflonnoy4771 The fuck is the point of that? Lmao

[@cheripowers9924]

Loved the workout, especially the way he broke down the positions and stances. I'm glad it was a little slower so I could pick up the movements better and feel like I was doing them correctly. Thank you! Hope we see him again soon!

[@indigogass4990]

I’m 15 and just completed this challenge/workout. I really enjoy how explanatory he, is with alternatives to different workouts, allowing anyone with any level of knowledge to enjoy the burn. I’ve always been an active person and I’m very competitive, I would enjoy to take a class or two but I have had surgery on my nose and can’t afford to damage it (again 😂). Thank you so much, this was a challenge for my body and mind and that I will definitely be crippled tomorrow!

[@d.h2900]

thank you so much POPSUGAR. i was waiting for this workout. I LOVE IT

[@kaitlyncheng_]

Whose gym teacher just gave us this link and wants us to do it?

[@WBK568]

my teacher did

[@kendra3164]

Yep

[@bernacaner544]

So happy with this workout, just loved it! Thanks Popsugar you are the best!

[@appi5695]

Love ee it!! Thank you so much Milan and Popsugar!! More such workouts please!

[@JenniferRodriguez-rx2un]

Loved this workout ! Felt really strong while doing it ! 💪🏽

[@db1o.926]

While some thought this was too slow and said they preferred Christa's style, I much prefer this type of boxing workout. The other style is much too "dancey" for me and seems to lead to a lot of flailing around with poor technique. I am glad popusugar provided an alternative to that for those of us who prefer a different style because I really want to make boxing workouts a feature of my fitness sessions.

[@giuau5204]

Db1 O. I agreed. I love Christa and her workouts are more cardio... This one Is actual boxing.

[@db1o.926]

If you understand French, check this one out: kzbin.info/www/bejne/jJ7EXp6BjrWnhac. Out of the short cardio boxing workouts I've found on youtube, this is my favorite so far.

[@giuau5204]

Db1 O. Thanks. I understand a Little bit. Im gonna try this!

[@TheCrochetChronicals]

Thank you so much for this whole workout. I think if this is done everyday it will be really helpful.

[@chrisdum291]

who here is just reading the comments instead of doing the workout

[@pinguclipzz2148]

because pe teacher sent me

[@WBK568]

@@pinguclipzz2148 same here

[@lazylearnerrr]

Love the people talking! Really makes you feel like you are in the class and with them!!

[@shainabeil4320]

I love technical boxing, so this was refreshing and so perfect! I only wish it were longer or there were a part two. There’s always so much learning, so you can’t get to just focusing on doing. Bring him back for a part two!

[@johnnysmommy06]

YES finally some more kickboxing! Doing this tomorrow!

[@yaohuiwang4065]

Finally! His last vid was so short. Thank God, he came back for a longer sesh!

[@jodihurwitz3667]

Loved this workout. Missing my regular classes and this is really helping. Well done Milan!

[@vassso1977]

Finally!! I was expecting it so long!! This guy rocks!! Can't wait to workout with you guys!! 😍

[@kaygee9516]

Thank you for this workout! I had been looking for a boxing workout that also teaches beginner boxing skills, this video nailed it!

[@tjdav94]

Don't knock this workout! I too thought it was a bit slow... but I woke up today and boy, are my lats, abs and hamstrings sore!!

[@amhalmecanico7002]

I need u

[@Kraydo]

Wtf

[@Yaseen_shah]

Come to whats up 03451291936 and join me 30 days you ready for fight

[@ajanilondon1030]

Thank You

[@salvatorenapoli3210]

Tayler Davidson thank you 😋

[@rochellejohnson3909]

I love this workout, great instructors. Thank you

[@KAdArShDonNVSN]

As someone who's been boxing for a while, I'm gonna say that this routine is really good to improve the coordination. If you feel it slow paced, try adding ankle weights or arm weights. Also, try to keep up the leg movement for the whole duration

[@prerajvarker]

Loved the way this trained explained throughly..thank you!!

[@mitchellhall1305]

I did this with my 5th graders on Zoom for P.E. classes. They loved it! Awesome workout. Starts slow then really picks up. Good sweat. Really fun and something different.

[@ItDoBeJena]

I had just started boxing lessons with an amazing trainor, two lessons, then the gyms shut down, so we practiced in a park...and now I just have this in my house. Happy I'm able to practice at home!

[@marikovashakidze6935]

can't wait to try this in the morning😍😍😍

[@leahflores3179]

so good! thank you. did all the modified versions as a beginner. got a good workout.

[@sharl92]

LOVE kickboxing workouts!

[@katemacri9406]

I'm an advanced boxer, but due to COVID-19 lockdown, I can't go to my boxing studio, which has been a huge bummer for me. This class is a shorter, but very similar version to the boxing workouts I usually attend (although I upped the ante by adding 3lb weights!). This instructor is clearly a real boxer and knows what he's doing. I'm used to much more complex punch/duck/roll/slip combos, but this is great to keep me in boxing shape until my studio reopens again. So glad I found this because it's really hard to find boxing training videos online that are REAL boxing and not just "boxing-lite" (aka, HIIT with a couple random punches thrown in and it's called "boxing"). Thanks Popsugar, and please film more of these classes!

[@tristanthompson1980]

Old videos I know, but I've done this one or 15 minute one for the last 3 weeks and I've already noticed a big difference in my fitness, nice

[@redhollow8788]

This is the first workout video with very clean fundamentals I've seen so far. Jab that like button and right cross to the sub👊

[@bestofvin4423]

i just complete this without stopping. you guys are great thank you very very much

[@helyvishwamithrarajakaruna5612]

More you feel it, more you need it! Fabulous advice

[@sayasengbounyalath5863]

Very nice boxing workout! I can't wait to try in the tomorrow morning 👊💪

[@karenbonitatebus4337]

This was great, would love you to post a more advanced class!

[@933505089]

i have been following this workout for the past 8 days and it really works.i was going through KZbin for schedule that focuses more on muscles rather calories and i encountered this awesome video..i happy that i am following this schedule during this lockdown period..kudos

[@ryantinloy4965]

Love this workout definitely adding this to my routine

[@haceeetordero6840]

I did it with my mom!! She followed the alternative one that the woman at the left was doing and it's pretty good!! Loved it!

[@MISSRUE32MCGEE]

YAY FOR BOXING 🥊

[@genuine.official.disciplin2101]

MISSRUE32MCGEE

[@josselynchavez6212]

Today I just really felt like throwing punches but didn't want to dislocate my shoulders and I found you people! Amazing workout and already did it twice!

[@konicagupta6411]

Love this circuit. When I did it for the first time it felt way too easier but next day my muscles were really sore, the second time I felt it more. Love how we can focus on our form with this learning technique.

[@dineshwarinegi2860]

1st day isn't easy but once you start you gonna make it 💕

[@enoo.1547]

Awesome, done it twice now. FIrst day seemed quite slow but enjoyed and nailed it today(really dripping sweat) :)

[@alejandraramirezgutierrez1787]

Thanks for making this videos! I enjoyed this one a lot!

[@virtualfitnesstv]

Wonderful boxing workout. Thanks for sharing. This makes my daily workout more productive and more inspiring. I enjoyed it alot. Great job

[@eriggatwinzy982]

Thank you for this I really train my self very well u are the best ✊✊

[@egituc]

This was great for the first time ever. Already second day and I am getting annoyed cause I cannot fallow along cause I know how my oponent will move out of the way and all the other things. As a first workout- amazing

[@navdeepkaur2696]

Thanks for this lovely workout

[@rosiepeplow5480]

Looking forward to this for tomorrow x

[@shawnshawnshawnshawnshawns1815]

So far I really like this, this is helping my arm muscles come up and my fat coming down not only in my arm but also in my abdomen

[@stormypanda1947]

how long have u been doing it for like this comment ago

[@dink2488]

I loved this workout! It really did help dust off the rust on my boxing

[@SB-uw1cr]

Love it! Please do more boxing workouts!

[@jorgejitomoii1197]

Thank you Coach Milan. I've been doing yhis workout for about 8 times alread u and i am still not performing at my core best. I just have to continue doing this. I love this workout. Boxing becoming an interest to.me now

[@theodchochlidakis2852]

Really challenging workout, i did it at home with your guidance guys!!!

[@rodikarasu8748]

POV: your pe teacher told u to do this but laying back in ur fluffy gown

[@warts96]

ikr

[@obamium7850]

Are you watching me through my zoom camera or something?

[@rodikarasu8748]

@@obamium7850 haha lol

[@abdel7903]

Lol

[@jamiel1061]

yeaa

[@kishanarya3604]

Loved this workout. Sweating feels good 🔥

[@hoopdreams468]

Great vid thanks alot this really works i learned alot from this can't wait to do this again may god bless

[@aliciabiedermann28]

Started out a little slow but by the end I was dripping!

[@fabiolacruz5854]

More 30 - minute workouts with him!!!!

[@POPSUGARFitness]

We loved this one, too!

[@cheripowers9924]

Yes please!

[@muhammadshamsuddin5732]

@@POPSUGARFitness jchchcfkpydyog

[@Liza-ug8lv]

Love it. Thanks the team🙏👏👏

[@slowalking]

so good , so hard, but I DID it! Thank you for a good fun workout session.

[@bilyanaangelova4498]

I am pretty glad of the results i achieved from this work out. I think if someone is really focused can burn some calories though 💪🏻👊🏻

[@polipoket12]

More boxing workouts please!!

[@ldanzamariastile3536]

This guys got some moves on him I love this channel, but the workout I did the day before was good as well and it was only a 14-minute workout as the saying goes it's not the quantity it's the quality I'll leave the link with you guys anyway kzbin.info/www/bejne/javKk6NjnNdojK8 try it out and tell me what you think

[@izukuyagi7351]

Thank you so much I'm training to protect my family, my friends, and people I love

[@GOJ739]

Another Winner from Popsugar! 👏🏽

[@jenawitmor124]

i loved it it killed me and i loved the Milan moves wow just wow ...thanks popsugar God bless u

[@vonkellef8008]

This was amazing. My hands are shaking while writing this comment. Although it was "only" 30 minutes, believe me. If you don't pause the video you will get a killer workout and the heart pumping.

[@shivampedam]

Literally enjoyed it! I am now feeling better about myself and sweating like hell! Just loved it! Thank you ♥️

[@terrancekayton007]

This was a great workout fun and didn’t last too long. Warm up, cool down and stretching 🙆🏿‍♂️ LOVE when it’s all included in 1 video!

[@TheJohnKirkland]

I am 9 years old and want to learn boxing this is my first boxing workout and it really helped

[@pinkii.]

I'm 9 too!

[@hdadam203]

Loved it. My entire body is marinated in sweat hahahaha. Thank you gys

[@javieratoledo9262]

Learning the technique that I have been using doing cardio kickboxing... It’s a miracle I wasn’t injured before... Plus... Milan is sooo handsome, what a nice complement...

[@normy1960]

love you guys good way to start my day i'm 60 with Parkinson and i do follow those guys believe me thanks

[@missnoma]

I really love your classes pop sugar all the way from zimbabwe

[@Yaseen_shah]

Hi I'm a boxing teacher join my whatsup you ready for every fight in 30 days My whtsup 03451291936

[@brianmeadows9639]

Stayed home the gym because of coronavirus and did your workout instead. Great job!

[@BulkBogann]

Same here

[@humanaosheiebso]

I wanted to learn boxing to gain upper body strength to help in my other sports and this was very helpful to start learning

[@thegentlemen8465]

This was very helpful thx a lot popsugar fitness. You made me very active!!

[@hilary3936]

It was a bit slow for me personally, but I really loved the Tabata sections - only wish there were more of them. Was nice to have a change, regardless!

[@dinkinishoconnor417]

Yes, slow especially if you've taken christa dipaolo's the cut workout, but we always appreciate a change. Thanks, Popsugar.

[@ldanzamariastile3536]

you'll definitely love this then! This guy got some moves on him I love this channel, but the workout I did the day before was good as well and it was only a 14-minute workout as the saying goes it's not the quantity it's the quality I'll leave the link with you guys anyway kzbin.info/www/bejne/javKk6NjnNdojK8 try it out and tell me what you think

[@jazminerubalcava9386]

Okay this was a GREAT WORKOUT! When I tell you my whole shirt is wet from sweat, I AINT playin! Lol thanks guys !

[@lets.get.intoit.]

Milan is so educative! How amazing

[@omari7219]

I really enjoyed this workout because I'm currently working on building my strength and the modifications meant I could go at a pace which was a little gentler but still challenging.

[@yetanotheryoutuber4271]

Excellent. And thanks for emphasizing and discussing technique. For those who might think this is a bit slow, you can so easily adjust it by going harder in the workout times and adding more difficulty (e.g. add a push-up to the burpee). This is a great foundation workout. I'm doing every week. :)

[@priyalamkang3127]

Mirangdoleirangdo

[@lulima8064]

I love his voice.

[@moviefanatic631]

This exercise is really fun! Im at quarintine and i really love this exercise

[@thesingh8572]

Best video I got on KZbin regarding sports thank you 🙇👍👏...

[@Melissa-se3gu]

This has to be the BEST workout video I have ever tried.

[@yoyo-yx1qx]

i already feel like mike tyson😂

[@rachelhall8151]

I love how he breaks down the moves and gives explanations for them. As someone who is extremely uncoordinated, I really appreciated this one. I now feel like I have a nice base for the movements.

[@Nickyd2024]

This workouts was so good will do it many times more

[@masterpablothedarkman]

6:32 "I'm loving it!"