Skip to content

Bell — the boxing round timer

Training

Written by a coach, not by us. Short answers to the things people ask in their first month.

Close-up of a hand and forearm being wrapped in a black cloth hand wrap

Heavy Bag Workout for Beginners

You've got a bag, a pair of gloves and no plan. Here's a full first session — about 25 minutes door to door — built so your wrists survive it and you come back tomorrow.2026-08-13

Tabata BoxingConditioning

Tabata Boxing Workout

Twenty seconds on, ten off, eight times over. The shortest hard thing you can do to a bag, and the easiest one to fake. Here is how the three rounds are meant to run, and how you know afterwards whether they did.2026-08-26

The Punch-OutHeavy bag

The Punch-Out Ladder

The work goes up. The rest does not. Seven intervals climb from fifteen seconds to a full minute while the break between them stays at fifteen, and the whole thing runs twice. Twelve minutes, and only the top of the ladder is remembered.2026-08-26

Burpees andConditioning

Burpees and the Heavy Bag

Thirty seconds on the floor, thirty seconds on the bag, twelve times through with nothing in between. The punching is not the hard part, and it is not the point either — the point is what your technique looks like with no air behind it.2026-08-26

The SharkHeavy bag

The Shark Tank

Four rounds of three minutes with nothing between them. The bell still rings at every round, but it gives you nothing back — it only tells you which round you are in. Twelve minutes of continuous work, and the pace you pick in the first ninety seconds decides all of it.2026-08-26

The Three-MinuteCore

The Three-Minute Plank

One position, one hold, three minutes, nothing to count. It is the simplest thing in a training week and the easiest to quietly cheat, because every way a plank gets easier is invisible from the inside.2026-08-26