Credit to: FitXR

BOXVR is a trainer curated rhythm boxing game that’s in early access on Steam and is a cardio-heavy workout that uses your own bodyweight for conditioning. Readers who are getting back into the swing of an exercise routine can jump into BOXVR and find a workout that will pique their interest. The longer sessions are a full body boxing boot camp that will keep most fit warrior’s heart rate up with punches, lunges, and ninja fast reflexes.

Now, let’s build a workout routine with BOXVR so you can punch your way towards fitness!

Before You Jump In — Warm Up

Credit to: FitXR/BOXVR

BOXVR boxers, warriors, and ninjas are going to want to warm up with shorter workouts like the ones we suggest below before they hit the longer and more physically intense workouts. Warming up before a longer workout loosens up muscles, fires up the metabolism, and can help prevent injury as well. These mini workouts can also be used as segments that create a larger workout.


When you get to the workout selection menu you’ll see Beginner on the left. Advanced exercisers shouldn’t overlook this section just because it says Beginners. Beginners and Advanced BOXVR warriors can use these segments to warm up arms or legs. Are you sore from a leg day workout? Use these workouts to focus on arm day! Strapped for time? Get a mini workout when you make the time!

Tip: Whatever you’re feeling that day go with it. If it’s too easy for you, go around twice or three times. But be wise and listen to your body so you don’t burn out too early before the main event, or the cardio and fat burn session that awaits you.

For a great introductory workout with simplified moves start here:

  • Welcome Workout: 3 minutes

If you want to focus on jabbing, combos, uppercuts, and hooks to warm up your arms use these workouts:

  • Punch Drills: 2 minutes
  • Punch Combos: 3 minutes
  • Practice Punches: 2 minutes

To get an introductory leg workout or warm up that has basic leg movement use this mini workout:

  • Duck and Dodge: 3 minutes


You’re going to see the selection menu and on the left, it will say Power. Use these individual sessions to turn up the heat as you target your core and lower body. Want to punch a little bit but focus more on the legs because it’s core and leg day? Use these mini workouts to send your core, quads, hamstrings, and glutes into overtime.

Tip: Keep your abdominals and obliques tightened so that squats, lunges, and dodges will keep your back supported but will also work on flattening that gut if you’ve got one.

Pro Tip: Pick one or more of these sessions to train your mid and lower body or to get an isolated workout for the legs and core. Do not just dip underneath the squat bar or sidestep out of the way of the lunge bar, actually do the work. If you dip and side step you are not, we repeat, are not going to see results like you would if you actually did the work. Resist half-assing it. Whole ass it.

  • Duck Duck Goose: 5 minutes
  • Squat City: 6 minutes
  • Quad Watch: 5 minutes
  • Rumble: 5 minutes
  • Quads On Fire: 4 minutes
  • Squat Till You Drop: 5 minutes

The Main Event — Cardio and Fat Burn

Credit to: FitXR/BOXVR

This is the higher intensity BOXVR section that is meant to be played as the main event. My Fitbit Blaze consistently reads that these workouts will send your flab into the fat burning zone, but that may result in a different reading for you. Wear a smartwatch and play the following sessions to elevate your heart rate and flip your fat blasting metabolism!

Tip: Play the 5+ minute mini-workouts if you’re strapped for time or play the longer 20+ minute sessions to scorch your entire body — arms, core, legs — like a world-class boxer.


Pressed for time or just want to get a fired up workout before a longer Main Event? Play one, two or even a handful of these games and you’ll get a great combination of upper, mid, and lower body activity that relies on swift reaction times to punch orbs and dodge lunge and squat bars like a powerful ninja.

  • Speed Rock: 5 minutes
  • Haymaker: 6 minutes
  • Biception: 5 minutes
  • Hand-Eye: 5 minutes
  • Stress Therapy: 5 minutes
  • King of the Ring: 5 minutes


If you can handle more than one round of these high-intensity, cardio, and fat scorching workouts go for it. If you’re new to the workouts on BOXVR please listen to your body and know when you’re pushing yourself too hard. Stop or take breaks if you need to. Press pause, get some water, ring yourself out along with your sweaty towel, and then head back in for more when you’re ready.

  • Beast Mode: 23 minutes
  • Hussle for the Muscle: 22 minutes
  • No Pain No Gain: 24 minutes
  • The Knockout: 22 minutes

Super Endurance

We recommend that new boxers build their way up the ranks or their own fitness level before they tackle Super Endurance. Fit warriors will want to work their way through Endurance and mini workouts to train and build up to Super Endurance 1 over time and with daily or weekly use. If you find that this workout is easy for you, strap on a weighted vest and then tell us how you feel!

  • Super Endurance 1: 37 minutes

Cool Down

Resist the urge to skip the Cool Down. You’ve warmed up, went through the ringer with endurance, power, and speed based workouts. Now, give your body a chance to cool off from the workout. This will wind down your muscles but will also lower your heart rate more gradually. Play one or two of these sessions and then emerge victorious and sweaty.

  • Welcome Workout: 3 minutes
  • Punch Drills: 2 minutes
  • Punch Combos: 3 minutes
  • Practice Punches: 2 minutes
  • Duck and Dodge: 3 minutes

Endless and Multiplayer

BOXVR Gameplay
Credit to: FitXR/BOXVR

Play Endless mode if you want to punch, jab, hook, and uppercut your way to fitness by competing against yourself. See how long you can punch orbs until you can’t go any longer or use too many lives up. This is a great exercise solution if you’re building up your accuracy and coordination.

Play in Multiplayer if you have a friend who also uses BOXVR. Coordinate workouts with them so that you can both stay accountable or if you just want to make the workout more social. Compete against each other or root for each other, Multiplayer is a great way to ignite the flow state and keeps workouts playful and entertaining!

Do you play BOXVR? How do you build up your workout? Tell us all about it down below in the comments or tag us on Twitter, Facebook, Instagram, and YouTube!