6 Weeks to Fit: Get in Great Shape With Our 6-Week Workout Program

Boxing is the perfect mix of cardio and strength, making it one of the best workouts for physical and mental health. Add total body boot camp and strength training to the mix, and you’ve got yourself a complete workout regimen covering all the critical areas of fitness. That’s Litesport! We offer these three different types of workouts, each fun and effective in its own way. 

With so much boxing, total body, and strength content to cover in Litesport, we worked with our expert trainers to put together innovative collections of workouts called Programs. These Programs each center around a specific theme, with classes designed to motivate and keep you on track with your fitness goals. 

One of those programs is our 6-Week to Fit Program, designed to boost confidence, muscular endurance, and strength while building consistency in your workout routine. It consists of three classes each week, or 18 classes in total. The program offers a huge variety of classes, so you’ll get a taste of everything Litesport has to offer. All you need is a Premium Litesport membership to get started.

Ready to join us? Here’s a week-by-week breakdown of this 6-Week to Fit Program:

Week 1: Building a Foundation 

Goal: Master the basics of boxing, strength training, and total body form and technique.

In the first week of the 6-Weeks to Fit Program, we’re starting with beginner-level Boxing, Total Body, and Strength Classes so you can work on building your boxing form, learning a few strength training moves, and familiarizing yourself with all the squats, ducks, and rope swings of a Total Body workout. We’re also keeping things shorter with two and 3-song workouts so you can slowly build up your cardiovascular endurance. Even if you’re not a beginner, this is a great place to start to help your body adjust to a new workout routine and ensure you’re practicing the correct form to avoid injury. 

Tip: Throughout this program, we recommend adding a warm-up and cool-down to your routine so your body can prepare for the workout and recover effectively. 

Classes in week 1:

• Total Body: 3 Song Mixtape with Anthony

• Strength: 2 Song Upper Body Dance Pop Beginner with Aliyah

• Boxing: 2 Song Mitt Drill Decades Battle Beginner with Jill

Recommended reading for week 1: 

• Litesport Beginner Guide: How to Prepare for Your First Boxing Workout

• Boxing Form 101: How to Master a Strong Boxing Stance and Deliver Powerful Punches

• How to Master Your 6 Signature Punches With Litesport

• How to Master Defensive Boxing Moves With Litesport

• Strength Training for Beginners: 5 Tips to Follow

Week 2: Developing Strength

Goal: Challenge your endurance and develop confidence in your strength training. 

In the second week, we’re slowly turning up the heat to build your endurance and strength. Classes are still at a beginner level, but we’re starting to introduce some longer workouts, like Lissa’s 15-minute boxing class. This set of workouts has everything from leg work with Trainer Max to upper body burns with Myles to 4 rounds of nonstop boxing with Trainer Lissa. Even though it’ll be tough at moments, you’ll have a ton of fun working out with this week’s mix of EDM, hip-hop, and pop artists like 50 Cent, Olivia Rodrigo, Louis The Child, and more. 

Tip: Just because we’re putting you to work doesn’t mean you have to push yourself to the max. Listen to your body and take a rest day when you need it. Remember, these weekly workouts are only guidelines. 

Classes in week 2:

• Total Body: 3 Song Total Body Pop with Max

• Strength: 2 Song Upper Body Pop Beginner with Myles

• Boxing: 15 min Mixtape Beginner with Lissa

Recommended reading for week 2: 

• Train Hard, Recover Hard: How to Rest and Recover With Litesport

• The 14 Key Muscle Groups You’ll Work In Litesport Strength

• Cardio or Strength Training: Which Is Right for You?

• Movement 101 Demo Series: A Step-by-Step Guide to Proper Form in Strength Training

Week 3: Improving Endurance

Goal: Build your endurance and challenge the entire body.

In week three, we’re pushing your endurance to the next level by challenging you to a 4-song Mitt Drill workout. Mitt Drills are a great way to focus on your boxing technique, check in on your form, and find your rhythm and flow. It’s also the perfect opportunity to really go for it as you lose yourself in the music of Cedric Gervais, Lana Del Rey, and Ariana Grande, alongside guidance from Trainer Lissa. We’re also introducing a full-body strength training workout with GW, who will guide you through exercises including rows, split squats, and T-line raises.

Tip: Things might start to feel more challenging by week 3. Perhaps your biceps, triceps, and shoulders are sore from last week’s upper body workout, or your body is still adjusting to a regular workout routine. But stay strong and keep with it! You’re almost halfway through. 

Classes in week 3:

• Total Body: 2 Song Reggaeton with JD

• Strength: 3 Song Total Strength West Coast Hip Hop with GW

• Boxing: 4 Song Mitt Drill Pop vs. EDM Beginner with Lissa

Recommended reading for week 3: 

• Litesport Workouts: Mitt Drills

• How to Fuel Your Boxing Workout: What to Eat Before, During, and After

• How to Get in Great Boxing Shape: 17 of the Best Exercises for Boxing

• 8 Easy Tips to Enhance Your Virtual Reality Experience

Week 4: Leveling Up

Goal: Lean on the foundation you’ve built to continue to develop your strength and power.

Now that you have a couple of weeks under your belt, it’s time to move into the next phase: Intermediate. Starting this week, we’re throwing an Intermediate class into the mix alongside two Beginner workouts. But don’t worry—all your training so far has prepared you for this. Punches should start to feel more like second nature, and you might notice that you can go for a little longer than you could at the start. Lean into this progress and remember to have fun as you work out with Trainers JD, Aliyah, and Jill. 

Tip: You’re more than halfway through our 6-week workout program! Take a look at your performance dashboard to see how you’ve improved these past few weeks.

Classes in week 4:

• Total Body: 3 Song EDM Beginner with Aliyah

• Strength: 4 Song Total Strength Pop with JD

• Boxing: 15 min Disco with Jill

Recommended reading for week 4: 

• Litesport Workout Playlist: Best Songs to Box to Depending on Your Mood

• Tracking Performance and Results with Litesport

• 5 Trainer Tips for Staying Fit & Healthy This Summer

Week 5: Challenging Your Fitness

Goal: Challenge yourself to pick up heavier weights, put more power behind your punches, or go for longer. 

It’s week five, which means you’ve got four weeks of fitness under your belt, and you’re almost finished with this 6-week program. But that doesn’t mean we’re taking it easy. This week features all Intermediate-level workouts. We also want to challenge you this week to push to the next level—whatever that means for you. This could look like picking up a heavier weight during Max’s Total Strength class or trying to beat your high score on the speed bag during Aliyah’s Total Body workout. The choice is yours!

Tip: Now that you know what you’re doing, it’s time to challenge your friends to beat your high score in a Litesport Match! After you finish one of this week's workouts, send a match request to a fellow Litesporter.

Classes in week 5:

• Total Body: 4 Song Mixtape with Aliyah

• Strength: 3 Song Total Strength Mixtape with Max

• Boxing: 20 min Hip Hop with GW

Recommended reading for week 5: 

• Challenge Your Friends to a Litesport Match: Here’s How It Works

• From Beginner to Advanced: Litesport Workouts Recommended At Every Level

• Can You Beat the Bot?

Week 6: Creating Consistency

Goal: Build on your foundation and continue to challenge your endurance with longer and more challenging workouts. 

Throughout the past few weeks, you’ve mastered the boxing basics, improved your endurance, and built confidence in your strength training. This last week is about continuing to condition your body while setting you up for long-term success. Classes are longer, the boxing combos are more challenging, and the trainers are really going to push you in these last few workouts. But you’ve got the foundation to push through and succeed. We’ve also got some fantastic tracks lined up for you this week featuring Mary J. Blige, Nicki Minaj, ZHU, Justin Bieber, and more.

Tip: The key to maintaining a high level of fitness is consistency. And guess what? You’re doing it! You’ve made it through five weeks of workouts with only three classes left. But just because the program ends doesn’t mean your workouts need to. You’ve come this far in maintaining a consistent workout routine, so why stop now?

Classes in week 6:

• Total Body: 4 Song Hip Hop Divas with Jill

• Strength: 4 Song Total Strength Dance Pop with Aliyah

• Boxing: 30-min Advanced Pop with Jill

Recommended reading for week 6: 

• 8 Tips for Getting (And Staying) Motivated to Work Out

• The Power of Play: How Gamification Boosts Fitness Motivation

• The Playlist of the Summer: Top Trainer Workouts & Viral Punch Tracks 

There you have it—our 6-Week to Fit workout program with Litesport. We can’t wait to see you on the Leaderboards for each workout! New to Litesport? Sign up today for our 7-day free trial and join our Getting Started with Litesport Program to learn the basics.