Which Liteboxer Workout Is Best for You?

Man in house punching Liteboxer

Liteboxer is a fully immersive workout utilizing light, music, and tempo. Whether this is your first time or you’ve been in the ring before, there is always something new to try. With over 100+ workouts and new classes and punch tracks dropping daily your workout with Liteboxer is different every time. 

The only question is, which Liteboxer workout is best for you? 

There are a ton of different classes and options in the app and we recommend trying them all! But sometimes you are in the mood for something specific. So we’ve broken down the five different types of workouts you can try today and what to expect in each one.

In your Liteboxer app, there are two different kinds of workouts you can choose: trainer classes and quickplay

Under Trainer Classes are three types of content:

  1. Boxing classes
  2. Sparring Sessions
  3. Build + Restore

 Quickplay consists of:

  1. Punch Tracks
  2. Freestyle 

 No matter what Liteboxer workout you are doing, you can always expect:

  • Beat-based workouts – Music is the heartbeat of the Liteboxer experience with an always-growing library of the latest charting music that keeps you moving. We’ve got hip hop, rock, R&B, EDM, pop, dance remixes, throwbacks, and more!
  • Lights guiding the way – Our LED runway lights tell you where and when to punch. See how many accurate hits you can get! 
  • Real-Time Results – Our force sensors track your power and accuracy each and every punch. Keep track of your progress over time, compete with yourself and your friends, and have fun with it!


Trainer classes

Boxing classes

This workout is for you if… you want hands-on boxing guidance and a full-body workout that will get you sweating. 

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This is where you train and sweat it out with our best-in-class trainers and music! One of our top trainers will take you through a full workout both on and off the platform. This includes leading you through rounds of boxing on Liteboxer, interspersed with active recovery and strength training exercises such as lunges, squats, or even resistance bands

All workouts revolve around boxing but also include warm-up stretches, additional cardiovascular exercises, and instructions about how to improve your boxing technique. Each workout will build your strength, cardio endurance, and mental acuity. 

And with 15, 20, 30, and 45-minute class options, you’ll be able to find the class that works best in your schedule. Don’t have a whole lot of time? Get a quick sweat in with one of our 10-minute Express classes focused on boxing combos and movements. 

Recommended classes for that first-time or beginner boxer: 

  • Intro to Trainer Workouts
  • Lissa – 20-minute Beginner Class
  • GW – 15-minute Beginner Hip Hop 

Recommended classes for the advanced boxer: 

  • Anthony – 30-minute Advanced Hip Hop
  • Mary – 10-minute Express Advanced
  • Myles – 15-minute Advanced

Sparring sessions

This workout is for you if… you are looking for both boxing guidance and the chance to box on your own to the beat of the music. 

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These classes are great for learning boxing techniques in a programmed punch sequence that combines the best of Punch Tracks with Trainer classes. Sparring sessions are where you can step into the ring with your favorite trainers and punch it out to our top music hits of all genres. How it works is your trainer will walk you through different punch combos throughout the class, offering guidance and supporting your technique. Then they will leave you on your own to practice that combo to a Punch Track before popping back on to demo the next. You have options for 2, 3, or even 4 song sparring sessions so you can pick the length that is right for you. 

Recommended sessions for that first-time or beginner boxer: 

  • Eliza – 3 Song Sparring Session Dance Beginner
  • GW – 3 Song Sparring Session Hip Hop Beginner
  • Maxie – 3 Song Sparring Session Queens of Pop

Recommended sessions for the advanced boxer: 

  • Kristi – 3 Song Sparring Session Hair Metal
  • Mary – 4 Song Sparring Session 90s Hip Hop Advanced

Build + Restore

This workout is for you if… you are looking to cross-train outside of boxing and want to try out yoga, strength and conditioning, meditation, or a restorative warm-up or stretch session. 

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It’s hard work holding that core nice and tight in your boxer stance or using your lower body to power your punches! That’s why Liteboxer offers more than just boxing workouts. In our Build + Restore classes you can take time away from the ring to focus on building that power and strength or relaxing into something a bit more restorative. In Build + Restore we have options for glutes and abs, stretching, power yoga, restorative yoga, meditation, warm-up routines, and total body conditioning. These classes will get you ready to step into the ring with more power, strength, and mobility. 

Restorative classes to try: 

  • Maxie – One Song Warm-Up
  • Lissa – 5-minute Stretch

Strength and conditioning classes to try: 

  • Maxie – 5-minute Glutes & Abs
  • GW – 5-minute Glutes & Abs


Punch Tracks

This workout is for you if… you are short on time or you just want to punch it out to the beat of the music.

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If you’re short on time or want to lose yourself in the music, Punch Tracks choreograph punches and lights to the beat of a single song. Our Punch Track options feature hit songs from top artists across genres, guaranteeing there is a track for every fighter. Each song has a unique punch combination and three different levels of difficulty, allowing you to choose the right level for your own pace. 

 As the music begins, our patented Rhythm Technology syncs each light to the beat, which is your cue to punch. Every accurate hit lights up in green as the force sensors detect and track your every move. The beat guides you through the workout and keeps you motivated and having fun. Choose one song for a quick pick-me-up or punch it out to a few songs for a full workout. 

Latest Punch Track launches: 

  • “Goodbye” by Imanbek, Goodboys
  • “Longshot” by Catfish and the Bottlemen
  • “Royals” by Lorde
  • “Let You Down” by NF
  • “It’s My Life” by Bon Jovi
  • “Lemonade” by Internet Money, (Feat. Don Toliver, Gunna & Nav)

Top-rated Punch Tracks to try: 

  • “Champion” by Kanye West
  • “X Gon' Give It To Ya” by DMX
  • “Royals” by Lorde
  • “Longshot” by Catfish and the Bottlemen
  • “Somebody That I Used To Know” by Gotye (Feat. Kimbra)
  • “Sorry” by Justin Bieber


This workout is for you if… you just want to punch it out to the beat of your own music. 

About the class

As the name suggests, freestyle is all about feeling free and punching as you please. It’s a great chance to practice your form and flow as you punch it out to your own music and combos. There are no lights to guide you — this is your workout and your time. Go for maximum force and power to relieve some stress or use freestyle to practice certain moves on repeat. However you choose to use it, freestyle is great for those moments when you just want to do your own thing. 


Alright fighters, we can’t wait to punch it out with you! It’s time to put on those gloves, pick your favorite workout, and find the boxer inside of you. 

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