Programs

This sweat-drenching boxing program delivers a maximum cardio burn by combining technique, repetition, and intensity for an incredible TOTAL-body workout.

Program Overview

30

Workouts

30-40

Mins/Day

Intermediate

Works well for

Strength, Cardio, Weight Loss, Bodyweight Training, Athletic Training

Equipment needed

Resistance Loops, Dumbbells, Towel

Getting Started

10 Rounds Sample Workout

with Joel Freeman

Step into the ring with Super Trainer Joel Freeman as he gives you a taste of his latest program with 10 rounds of boxing, strength training, agility work, and core conditioning that will leave you sweaty, breathless, and ready for more.

10 Rounds Getting Started & Boxing Basics

with Joel Freeman

Joel Freeman welcomes you to 10 Rounds and highlights the most important things you'll need to know before getting started, including how the workouts are structured and all the equipment you’ll need for the next 6 weeks. Joel also teaches you boxing fundamentals you’ll use throughout the program, including the boxer’s stance and bounce, key punches, essential footwork, and pivots.

10 Rounds Introduction to Nutrition

with Joel Freeman

Dialing in your nutrition and eating habits is an important part of reaching your fighting weight. In this short video, Joel talks to you about the best nutrition options for achieving optimum results.

10 Rounds Boxing Basics

with Joel Freeman

The better your technique, the more effective your workouts will be. Follow Joel’s lead as he teaches you boxing fundamentals you’ll use throughout the program, including the boxer’s stance and bounce, key punches, essential footwork, and pivots.

Is 10 Rounds Right For Me?

Step into the ring for a total-body burn. This 6-week program features 3 days of boxing workouts with 2 resistance-training workouts each week that will leave you sweaty, spent, and cut. Instead of hitting a sparring partner or heavy bag, you’ll use your total intensity in each low-impact workout, focusing on making sure every combination is powerful and effective.

What Are The Workouts Like?

The 10 Rounds boxing workouts are 30 to 40 minutes long, and feature functional music that will drive your rhythm and help give you the energy to pack power in every punch. Every workout also targets your core. For 5 days a week over the next 6 weeks, you’ll see how different punching combinations and strength training can help get your body lean & mean.

View Workouts

Tools & Equipment

You’ll get the 10 Rounds Get Started Guide, Workout Calendar, and the Beachbody Guide to Nutrition. Essential equipment includes 12" Beachbody Resistance Loops, sets of light, medium, and heavy dumbbells, and a small towel.

View Program Materials

Nutrition Programs Take Your Results Even Further

Beachbody’s nutrition programs have made it easier for millions of people to eat healthier and make simple lifestyle changes that are easy to stick with. Created by Autumn Calabrese, Portion Fix shows you how eating the right portions helps you reach your goals—no counting calories or eliminating your favorite foods required. With 2B Mindset, creator Ilana Muhlstein, MS, RDN, helps you lose weight happily by focusing on what you can eat, instead of what you can’t. You’ll never feel hungry or deprived. Need help choosing the right nutrition program for you? To find the right program for your lifestyle, visit FindMyProgramTool.com.

Nutrition Center

10 Rounds Related Content

Before
After

Geoff W. lost 18.6 pounds doing 10 Rounds!

I have seen amazing physical improvements since completing 10 Rounds. My body has leaned out incredibly- my beer gut has turned into a 6 pack - and I am able to wear jeans that I haven’t been able to fit into for over four years!

Results vary based on starting point and effort. Results achieved with 10 Rounds using Shakeology and Beachbody Performance Supplements. Geoff W. is a Beachbody employee.

Meet Joel

Creator of 10 Rounds™ and LIIFT4®, and co-creator of CORE DE FORCE®, Joel is a NASM certified personal trainer who has spent more than 15 years helping people transform their bodies and change their lives. Take his live strength, HIIT, core, and cycling classes to crush your fitness goals and unlock your athletic potential.
Meet JoelMeet Joel

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