This 30-minute High-Intensity Interval Training (HIIT) boxing lesson plan for intermediate to advanced participants utilizes ten 3-minute rounds (30 seconds work/30 seconds active recovery) alternating between high-intensity bodyweight exercises and punch bag routines to maximize fitness. The workout follows a Warm Up (Rounds 1–3) that integrates basics with squats, a Build-Up (Rounds 4–6) adding defensive slips and push-ups, a high-intensity Peak (Rounds 7–9) introducing rolls and burpee variations, and concludes with a core-focused Cool Down (Round 10) and static stretches.