Get fit and fierce with our expert boxing workout routines.
Build your strength, endurance, and agility without neglecting your technique.
Boxing is an ever-growing sport in the world of entertainment as well as a competitive pastime if you’re looking for an intense cardiovascular workout that builds strength, endurance, and agility. Check out our sample boxing workout routine and a range of boxing exercises you can incorporate into your fitness regimen.
Before starting any workout, it is essential to warm up your body properly. There are a range of boxing-specific exercises to help you perform in the ring with minimal risk of injury and hit the ground running. As a high-intensity sport, you’ll want to include relatively intense warm-up exercises to increase your heart rate and ensure you get your full-body stretches in.
Jump Rope – 3 minutes
Jumping rope is an excellent way to warm up your entire body, as it engages both your upper and lower body. Aim for three minutes of continuous jumping to get the heart rate up.
Dynamic Stretching – 5 minutes
Dynamic stretching involves moving through a range of motion, rather than holding a static stretch. Examples of dynamic stretches include walking lunges, leg swings, and arm circles. Aim for five minutes of dynamic stretching to prepare the body for the workout ahead.
Shadow Boxing – 3 minutes
Shadow boxing is the act of punching and moving around without a partner or bag. It helps to warm up the upper body and get the body used to the movements. Aim for three minutes of shadow boxing, focusing on proper form and technique.
The best boxing workout works not only on your boxing specific movements, but gives you the training you need to build up power and speed to complete these at optimal level. For this, strength and conditioning boxing exercises are vital, and our beginner boxing workout will help you improve your speed, strength, stamina and overall power. Introduce the following boxing exercises in your workout routine. Try and commit to 3 sessions a week for a minimum of 8-10 weeks.
• Squats/leg press
• Bench press/chest press
• Romanian deadlift
• Crunches
• Seated cable rows
• Tricep pushdowns
• Lat pulldowns
• Overhead presses
• Bicep curls
For the above boxing exercises, do 3 sets of each, with 10 to 12 reps to make up your beginner boxing workout.
-min.jpg)
Boxing workouts and exercises are most effective when replicating boxing-specific movements to help you loosen the muscles you’ll be using in the ring while keeping your heart rate up and moving.
The following boxing workout is designed to be completed in three-minute rounds, with a one-minute rest in between as a form of internal boxing training. Try to complete three to five rounds of each exercise before moving on to the next.
The heavy bag is one of the most popular pieces of equipment used in beginner boxing workouts. It provides a great way to train and improve your technique and power, while also getting a cardiovascular workout. Aim to punch the bag with proper form, keeping the elbows in and the punches straight.
-min.jpg)
Start by hitting the speed bag with a basic rhythm, alternating between the left and right hand. Focus on keeping a steady rhythm and keeping your hands up.
-min.jpg)
Practice hitting the speed bag with double punches, alternating between the left and right hand. Aim for speed and accuracy while keeping the hands up and the body balanced.
Practice hitting the speed bag with crosses, focusing on proper form and technique. Aim for speed and accuracy while keeping the hands up and the body balanced.