The 11-Minute Boxer's EMOM
Oxygen|July - August 2019
The 11-Minute Boxer's EMOM

Get into fighting shape — fast! — with this boxing-themed workout.

Lara McGlashan

At the end of a long day, who doesn’t want to punch something — or someone? In the interest in avoiding a battery charge, you might want to try this quick, stress relieving workout instead.

“Boxing is incredible for building cardiovascular strength, losing overall body fat and toning muscle, but its benefits extend beyond the ring,” says Tommy Duquette, co-founder of FightCamp and former member of USA

Boxing. “It can be incredibly liberating to learn how to punch, jab and block an opponent’s attack, and it can lead to improved confidence and empowerment as well as mental clarity and stress relief.”

Boxers have to be able to think quickly on their feet with minimal rest, which is why Duquette recommends an EMOM (every minute on the minute) programming format. “The progressively shortened rest periods keep your heart rate up and your head in the game since you have to focus on giving the maximum effort every round,” he says.


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July - August 2019