Test Your Fitness: 4 Quick Ways to See Where You’re At—And Where You’re Headed
If you’ve been feeling stuck or unsure about where your fitness stands—especially after a break or a slow patch—you’re not alone. Life happens, routines get disrupted, and before you know it, you’re wondering: Am I still making progress?
Here’s the good news: it only takes a few minutes to find out. These four simple self-tests help you assess your cardio fitness, upper and lower body strength, and core endurance—all without any fancy equipment.
At BoxHiit30, we believe progress is about so much more than weight or appearance. It’s about what your body can do. And the best way to stay motivated? Track your strength—not just your size.
Let’s dive in.
1. Cardio Fitness: The 1.6km (1-Mile) Walk Test
What you’ll need: A stopwatch and a flat walking path.
What to do: Walk 1.6km (that’s 1 mile) as fast as you can while maintaining a steady pace. You can speed up or slow down as needed—just don’t run.
Why it matters: This test gives you a clear snapshot of your cardiovascular endurance. If you’ve been doing boxing HIIT or interval training, you’ll likely see improvement fast.
Want to improve your time? Our BoxHiit30 workouts boost cardio fitness through short bursts of high-intensity effort—perfect for busy women who want results without long hours.
2. Upper Body Strength: Push-Up Challenge
What you’ll need: Just your body and a little grit.
What to do: See how many push-ups you can do in one go. Choose the version that’s right for you: knees or toes. Keep your body in a straight line, lower down until your elbows hit a 90-degree bend, then press back up.
Track your score and repeat this every few weeks to see how you’re getting stronger.
Why it matters: Push-ups are a total body movement that hits your chest, arms, shoulders, and core.
Need help building strength? Our boxing drills and bodyweight circuits at BoxHiit30 train your upper body without machines or weights—plus, they’re low-pressure and beginner-friendly.
3. Lower Body Strength: The Wall Sit (Single Leg)
What you’ll need: A clear wall and a timer.
What to do: Slide down the wall into a sitting position (knees and hips at 90°). Lift one leg off the floor and hold. Time how long you can keep that leg raised, then switch legs.
Why it matters: Your quads, glutes, and hamstrings are the powerhouses of everyday movement—especially when sprinting, lunging, or boxing. This test helps you spot muscle imbalances too.
Boxing = Better Legs: From squats to split jumps, BoxHiit30 workouts strengthen your legs fast—without the bulk.
4. Core Strength & Endurance: Hover Hold Test
What you’ll need: A mat or soft floor surface.
What to do: Get into a forearm plank (aka “hover”). Elbows under shoulders, core tight, body in a straight line. Hold it as long as you can with perfect form—no sagging hips or arched backs.
Goal: Aim for 60 seconds to start. Beyond that, try adding movement (taps, reaches, or alternating lifts).
Why it matters: A strong core doesn’t just help you “look toned”—it supports balance, posture, and strength for every other movement you do.
Bonus: Every punch in boxing starts from your core. That’s why it’s one of the best ways to build real-world, functional core strength.
💡 Why Fitness Tests Matter (Beyond the Numbers)
Fitness tests aren’t about judgment. They’re about tracking your strength, celebrating your progress, and staying motivated—even on the days when you feel like nothing’s changing.
When you test yourself every 4–6 weeks, you’ll:
See real improvements (hello, motivation!)
Learn where to focus your energy
Stay accountable without needing a scale
📊 Track Your Progress Like a Pro
Want a more advanced way to measure progress? Book an Evolt Body Scan at BoxHiit30 to get a snapshot of your body composition—including muscle, fat, water, and more.
It’s like the Fitbit of fitness testing—only way more accurate.
Heres a pdf to download to track your results
🎁 Ready to Feel the Difference?
It’s never too late to start tracking your fitness—or getting stronger. Whether you’re getting back into it or starting fresh, we’ll meet you exactly where you are.
