Boxing is renowned for giving you the ultimate total body workout and with Fitbox Method being one of the hottest boxing studios in Miami, I had to check out the hype first-hand.

I’m all about intense workouts, and boxing helps you burn fat and build muscle simultaneously. I trained at Fitbox Method everyday for two weeks and definitely noticed a change in my body, both externally and internally.

Halliday Anderson is one of my favorite instructors at Fitbox Method because he brings so much energy to each and every class. He’s your own personal hype man that will challenge and push you to get the best out of yourself in every session. I highly recommend trying his class – you wont regret it.

Here is a sample of some of Halli’s favorite exercises that are guaranteed to burn 400 calories in 25 minutes. Disclaimer: The workout below is NOT for the faint-hearted.


  • Each exercise is to be done for 45 seconds with a 15 second rest period.
  • Depending on your level of fitness you can modify your rest period to be longer (e.g. each exercise for 30s and rest for 30s).
  • On each minute, change your exercise.
  • Once you have gone through all 5 exercises, repeat for 25 minutes.

Battle Ropes

How: Split squat and 3 double rope slams

What are you working: Exerting power, this is a full body and cardio move

Bosu Push Ups

How: Keep your elbows tight to your body, extend down, push up with biceps and triceps. Bring your chest down an inch away from the bosu ball and repeat.

What are you working: Core and upper body

Med Ball Slam

How: Bend your knees, sit back, do not use your back, and bring the med ball overhead and SLAM down!

What are you working: Lower body and core

Russian Twist

How: Sit on the floor and elevate your body to create an imaginary V-shape with your thighs. Hold the med ball and twist your torso to each side with your arms parallel with the floor.

What are you working: Abs! This exercise is great because it can be modified by having your feet on the ground to make it easier, or having your feet up to make it more challenging.

Jump Rope

What are you working: This full body exercise gets your heart rate up and is particularly good at improving footwork and coordination.