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10 ROUNDS™ is a sweat-drenching boxing program from Super Trainer Joel Freeman built around proven principles that deliver maximum cardio burn by combining technique, repetition, and intensity for an incredible TOTAL-body workout.

What makes it unique?

With 10 Rounds, every single jab, hook, cross, and uppercut has a reason—to burn serious calories and get you shredded and lean.

You’ll put your total focus into every punch, one after another, staying light on your feet and bringing your maximum intensity. You won’t be hitting a punching bag or sparring partner—this is zero-impact boxing that starts at your feet, intensifies as you activate your core, and explodes through your fists, giving you a deep muscle burn that will help get your body cut and ripped. The boxing focuses on building three key skills to accelerate your fat loss and get you fighting fit: power, speed, and endurance.

Each boxing workout is broken into 10 three-minute rounds and features music that will drive your rhythm and give you the energy to pack power into every punch. The two 30-minute lifting workouts per week—one for upper body, one for lower body—focus on building strength and lean muscle.

You’ll strengthen your core, every workout. Joel will help you sculpt your body with moves that will tighten your midsection, burn calories, and reveal those abs. To build an exciting home-fitness experience, 10 Rounds was shot in 6 cities across the United States so that each week of the program features workouts from a new destination, in iconic local venues.

Who is Joel Freeman?

Super Trainer Joel Freeman is the creator of 10 Rounds and LIIFT4®, and the co-creator of
CORE DE FORCE®. Working over 15 years in the health and fitness industry, he is currently
a National Academy of Sports Medicine (NASM) Certified Personal Trainer and Behavior
Change Specialist. Joel is no stranger to fitness, having worked in every capacity within
the fitness industry. From running day-to-day gym operations in Olympia, Washington,
to becoming a national trainer and directing Group X programming for the world-famous
Gold’s Gym Los Angeles franchise—he’s done it all.

What IS 10 Rounds?

“Besides an amazing workout?” Joel asks.”I’m going to show you how to work your whole body with every punch, just like the pros in the gym. If you want the shredded, ‘cut’ look, you’re going to sweat for it.”

This 5-days-a-week, 6-week program is built around the simple, precise, and effective principles of boxing — without the impact.

Joel leads you through 3 days of boxing training and 2 days of strength-building workouts with weights that will help you get a true, full-body transformation.

You won’t be hitting a heavy bag or sparring partner. Instead, you’ll be doing it the way boxers spend the bulk of their training time — shadowboxing.

“We’re going to build killer combinations of punches and footwork, with a heavy emphasis on repetition, to create deep grooves of muscle memory,” Joel explains.”I want you to get out of your head, stop overthinking the moves, and let your body do what I’ve taught it to do. All you have to do is give me intensity with every punch.”

The boxing workouts are broken up into 10 rounds, 3 minutes each. You’ll focus on punching combinations and footwork that will progress over the 6 weeks.

The 3 boxing days are combined with conditioning drills that help build:

  1. Power by using body weight to increase lean muscle mass

  2. Speed/agility with fast footwork that will push you into high-intensity spikes of fat burning

  3. Endurance to boost performance so you can burn more calories faster. There will also be some “all-out, burnout drills” where you’ll punch as fast as you can, so you’re completely spent at the end of the round.

You can also crank up the burn by using Beachbody Resistance Loops on your legs to get your stance as strong as possible.

To keep you motivated and MOVING, every workout features music that will drive your rhythm and give you the energy to pack the most into every punch.

The two days of weightlifting workouts include one day of Upper Body to build strength and power and one day of Lower Body/Legs.

As Joel says, “The power behind every punch starts from the ground up.”

Joel also integrates core work into every workout. Your entire core and back will help you punch harder and faster, so you’re getting a maximum workout, every time.

Are You Ready to Sweat?

This is an intermediate workout that will keep your shirt soaked, round after round. If you’re looking for results that are visible and powerful, 10 Rounds will help you get “lean & mean.”

It’s easy to learn, but you’ve got to give it your all.

Want to lose weight? Get cut? Shed pounds and reveal those abs? 10 Rounds will help you get the head-turning results you’ll love to show off.

On a personal note: This is the third of Joel’s workouts that I have done and I have gotten results from all three.

I love lifting and I love punching so this workout feels like it was designed for me. Joel’s personality makes the workouts fun. He jokes around and distracts you so the workout is over before you know it!

I love the stress relieving element of shadowboxing. The repetition is key to help learn the combinations. Keeping track of the numbers is a great brain workout as well!

If you have any questions about 10 Rounds, shoot me an email at: and use the subject “10 Rounds”

This program is toning my everything and I feel so much stronger than I did when I started!

I am so grateful that I got to sample the workout twice live before it was released on Beachbody On Demand. The home workouts are so fun and are getting me ready for summer!

If you are interested in getting healthier while working out at home, check out:

10 Rounds!

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