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Home Workouts

We alter our workouts now that gyms are closed, and we must all keep a physical distance of six feet between each other. It turns out that many techniques can be modified using boxing exercises.

Interval training is naturally incorporated into boxing's rhythm of three-minute rounds followed by one minute of recovery. Their exercises are the same. When you enter a boxing gym, a bell will ring to signal the start of work and the beginning of relaxation. Meanwhile, many of their strength and conditioning exercises require little equipment and can be modified for tiny settings.

Get a timer

Start by installing a timing app. A handful of them are free, and a paid boxing timer app is available. Three minutes of work followed by one minute of relaxation is the standard timetable, though you can change it depending on your level of fitness.

This can be completed at your own pace. Rounds can be shortened if necessary, and rest times can be extended. You don't have to put forth a lot of effort at first.

The following workout routine will have you fluttering like a butterfly and stinging like a bee in no time, whether you do it at home or at one of our boxing classes.

Jump rope

For a good reason, jump rope is a staple of boxing routines. Jump rope is a great cardio exercise that also teaches you how to move quickly and easily. Jump roping is another sport that can be practised in a small area, including a patio, your garage, or a room that has been cleared in your house.

You can act as though you had a jump rope if you don't. Jumping jacks are a great aerobic exercise. If you don't have a jump rope and have a small space, you can also try mountain climbers, high knees, or running in place.

You can add extra skips, hops, or double under—jumping higher than usual while swinging the rope twice under your feet—once you've mastered the rhythm and coordination required for skipping rope.


Keep your hands raised, tuck your elbows, and deliver a few straight blows. Move about as much as you can while punching to help your feet become more flexible and increase your heart rate.

Additionally, shadowboxing causes you to move in all directions. You can shadow box while holding one-pound weights if you want to up the ante on the intensity. Weights can also be applied with tomato paste cans or water bottles.

Think creatively! Right now, everything is hectic, so don't be scared to make quick adjustments.

Training Boxing Weights

Bodyweight exercises

Contrary to popular opinion, arm strength is not the only skill needed for boxing. Including your core, your entire body must work together to throw a punch that is successful. Every boxing session includes a few rounds of core work, whether they are classic exercises like sit-ups and planks or modified ones. To complete the strength training, incorporate push-ups, dips, and squats in addition to core exercises.

Bodyweight exercises are beneficial for keeping your joints from being overworked.

Unfortunately, most of us lack access to heavy, double-ended, and speed bags, which are excellent for practising technique. But this won't last forever. The boxing gym will be ready for us when we've all contributed to flattening the curve, and by that time, we'll be aware of what to do.

A final word of advice? Drink lots of water.

Boxing Workout: Technical Tips

Do you intend to train for boxing? The majority of boxing fans already are. However, a simple starter kit will get you going if you're a beginner. People who have been boxing for a long time will tell you that you need to take everyday actions such as working out, eating right, and taking supplements.

Most of your training should resemble what will occur when you enter the ring. So, in addition to weightlifting, pressing, running, and other forms of exercise, you will find yourself punching a lot.

Since the training will be tougher than for any other athlete, the suggestion is to finish a suitable warm-up. The exercises are difficult and demand perseverance and regularity. You must rest for at least one day because it is so important. Two days of rest are preferable if you tend to overextend your body during workouts.

General Training Tips for a Boxer

It is best to punch lighter but for longer. As previously stated, punching the bag will be a big part of your training. You must maintain your composure and punch lighter to avoid quickly becoming exhausted. You'll be able to punch for a longer period of time as a result, boosting your stamina in the ring. Likewise, in each workout you undertake, concentrate on completing more reps.

Speed is necessary for coordination in order to punch like a pro. You might assume that upper body flexibility is essential for this, but your feet are actually more crucial for speed. Thus, it is essential to work out the entire body for the best coordination and quickness.

Work out your complete body because, as we will see, boxing training is not just about hammering a bag all the time. Through additional exercises, you must keep your body in condition. So emphasize stretching, lifting, full-body exercises, and even cardio exercises.

You need more water than you might believe to stay hydrated. Throughout your training, it's highly advised that you drink water. Fitness experts consider A glass every hour to be on the low end. So concentrate on consuming a little bit more than this.


Before beginning any type of training or workout session, every fitness enthusiast needs to warm up. You should always keep this habit as a boxer in the gym. It moves you and guards against accidents. Before beginning more strenuous activities, stretch as one of the required warm-up exercises. There is no set manner you must stretch because there are numerous approaches you can use. Focus more on dynamic stretching, though, as it engages all of the body's muscles.

 Workout Your Entire Body

As we will see, boxer training involves more than just repeatedly hitting a bag. Through additional exercises, you must keep your body in condition. So emphasize stretching, lifting, full-body exercises, and even cardio exercises.

Since boxing requires a lot of effort and determination, we also need to care for our bodies before and after workouts. Since exercise can be difficult and directly affect your muscles, it is essential to pay attention to that area as well. Be sure to stretch regularly and consistently, and drink as much water as you can.


Stretching is followed by shadowboxing. Its purpose is to get all the body muscles ready. Many boxers are reluctant to do this. They believe that punching fictitious opponents is a waste of time. But skilled boxers say this shouldn't ever be overlooked. This exercise is considerably more effective when you use some of the website's enhancing equipment.

Apply as many techniques as possible and concentrate on doing this for 10 to 15 minutes. Quickly jab, punch, kick, block, and use other methods you are familiar with. Make sure your shadowboxing has affected all of your muscles.

Pad Work

If you can train with a partner, that would be ideal. Take it slow because it's a training session if you've been using any enhancement gear; otherwise, you can get carried away and hurt your partner. On your training partner's pad, it all starts with mild jabs that develop into heavy ones. Because your partner must likewise practice the jabs as you block, training shouldn't be done in a single direction.

Instead of keeping track of your punches, throw them for 10 minutes. Quick jabs are challenging to count anyway! Pay attention to your upper body as well as your foot movements. This workout closely resembles what you'll do in the ring.

Skipping Rope

This training improves a boxer's cardiovascular fitness while also accelerating the legs and arms. You shouldn't rush to complete it if you're skipping. It is advised to start with lower rep sets and move to higher rep sets. You can avoid the pain of counting by using a skipping rope with a counter. Prior to taking a little break and then resuming your workout, concentrate on performing 100 reps at first. You can advance to 150 reps after three sets and eventually 200 reps.

Rope Skipping

 Bodyweight Circuits

Bodyweight exercises are essential for boxers. It is a fantastic way to wrap out your workout. There are numerous approaches to this mixture. We got the ideal illustration for you below.

Concentrate on performing just one push-up and a bear crawl. After that, leap up to increase your intensity. Fifteen reps should be completed before taking a break for 30 seconds.

Five reps of alternating squat leaps and squats are completed by performing two squat jumps followed by two squat jumps to make one rep.

Burpees are a great final exercise for your boxing training session. To make one set, perform roughly ten burpees quickly, one after the other. To complete the workout, you can perform one more set.


Even for an experienced boxer, completing such a training session is not simple. But if you stay focused and driven, you can succeed. Be consistent at all times for the best outcomes. You will get exceptional accomplishment in a very short period of time when this is coupled with the appropriate diet.

How To Increase Punching Speed!? Our Top 6 Tips!

One of the most important qualities you can have in boxing is speed. Even while it's not everything, it's crucial to remember that your chances of winning a battle increase the faster you are. The finest boxers need to excel in a variety of other areas as well, but if you can improve one of those crucial abilities, your chances are much improved.

Floyd Mayweather Jr. is an example of a fighter who made the most of his speed and used it to devastating effect. He may refer to himself as "The Best Ever," a moniker that many would question and many would agree with. Even at the age of 40, he was still one of the fastest fighters around and understood the value of it. As he aged, he did start to slow down a bit.

Watching his battle with Arturo Gatti back shows his lethal speed at its most ruthless; at times, it was terrifying to watch as Gatti was unable to see the strikes until they smacked him in the face. Of course, it wasn't just the speed of his fists that gave Mayweather the victory in that fight; it was also the choice of his blows, his ringcraft, the speed of his body, and many other skills.

But if you take away Mayweather's quickness, would you be as good? Is speed something you can improve? Yes, definitely. But there is a limit, just like with strength. Usain Bolt will always run the fastest time, but you can learn how to increase your own sprint pace. Despite your best efforts, you might never be able to compete with Amir Khan. You can, however, improve, and improving is the main focus of boxing training. Here, as we consider ways to quicken punching, we take a look at our best suggestions.

1. Fitness

Oh no, not exercise. Fitness is the first way to increase punching speed. Boxing is the only sport in which it is strictly forbidden to cut corners. It takes a lot of energy to throw a punch and even more energy to throw a rapid punch. On the drinking bag, you probably put around 80% of your effort into your jabs and 100% into your powerful blows.

Those 80% and 100% punches aren't inflicting much harm, and they can be delivered with too much wind-up, allowing your enemy to anticipate them. When you feel like your job isn't that essential or that you can afford to take a little time off, it's simple to become complacent. However, if you have the necessary level of fitness, repeatedly throwing that jab can help you take the upper hand in a battle.

You should also have the venom to punch late in the round and be physically fit enough to always hit with your full force. Nothing makes you move more slowly than tiredness. It is useless to practice throwing clever jabs if your lungs cannot supply you with oxygen in Round 2. Having speed requires fitness, so make sure you're engaging in high-intensity exercise.

Naturally, hitting your bag as rapidly as you can is a terrific approach to accomplish this. There is no better way to develop the strength necessary to throw rapid punches than to practice them continuously. Make sure you're giving it your all at the gym and resist the urge to take shots that are only 80% effective because they will be useless in a fight.

Fitness Summary:

  • Practice high-intensity exercise
  • It's best to punch the bag quickly and take little rest.
  • Give you all while training.

2. Forget About Muscle

It appears quite tempting, doesn't it? You want to improve your boxing skills, so you decide that bulking up would be a wonderful idea so you can knock everyone out. You might also believe that you can carry your arm to the punch more rapidly if your muscles are greater. These presumptions are incorrect and may put you in the wrong weight category, which could get you into trouble.

Most individuals know that muscles add weight to your arm, which causes them to move more slowly. As a result, there is a delicate balance since if you lack power; you may easily be overpowered by being walked over. The best non-heavyweight boxers don't have the greatest muscles, so it's easy to get an idea of the form you should be in by observing them.

Heavyweight boxers may afford to carry a little extra muscle since power is more important in that division, and no one has lightning-quick hands due to their size. Even though Deontay Wilder won't be lifting many high weights, Muhammed Ali was a great boxer who wasn't muscle-bound during this era of monster large heavyweights.

So avoid the temptation to gain muscle. Sir Isaac Newton may not have been the first person you expected to see in this post, but he is responsible for giving us the formula Force = Mass x Acceleration. The sum of the forces is simply the product of the speed and the mass. The real force will be bigger if you have less muscle but can throw that shot much faster. It's probably time to cease bench pressing if you have huge arms and switch to hand weights and explosive pushups.

You only need to look at the greatest boxers of all time to realize that it makes no sense to have the biggest arms in a fight. None of them had very bulky muscles, and they were all swift. If you have the slowest punch in boxing, it doesn't matter if you have the biggest arms in the gym.

Muscle Summary:

  • Your speed will be slowed by heavy muscle.
  • Don’t lift heavyweights.
  • Get rid of any extra muscle

3. Increase Your Core Strength

Now that I've just instructed you to ignore your muscles, I'm urging you to pay attention to them—but this time, I'm talking about the muscles that aren't on your arms. Your entire body must move in order to throw a punch; this movement transitions through your legs, hips, back, and shoulders before your arms even begin to move.

Your punch will be slow if your body is moving slowly. Strengthening your back, core, and legs can help you develop fundamental boxing muscles that will support you during the battle. However, unlike with your arms, you shouldn't lift large weights slowly; instead, you should focus on more explosive activities like sprinting, sit-ups and skipping to build your muscles.

How to increase core strength:

  • Do not forget to exercise your legs.
  • Hence, do a lot of belly workouts
  • Exercises should be brief and precise.

4. Perfect Your Technique

You must be throwing your punch with the proper technique if you want it to travel from point A to point B in the quickest amount of time possible. No matter how rapidly you move, if your opponent can see your shots coming, it won't matter. To enhance your speed, you must stay away from several warning flags.

Speed, in this context, refers to the time between choosing to throw a punch and actually hitting your opponent. Your opponent will be aware that you're about to deliver a punch before your arms even begin to move forward if you take a significant wind back with your arm. The proper technique for your jab is to throw it directly from your stance. Your opponent will notice it coming if you point or pull back your elbow before you jab.

The impulse to wind up a large dominant hand punch to deliver your strongest blow is similar, but if your opponent anticipates it, there is little advantage in doing so. They'll either counterpunch you or raise their gloves to guard it. You need to be able to convey your speed effectively. Directly jabbing out of your stance will get to your opponent far faster than finding your arm back.

Combinations are also important in this situation since you can hide your genuine punch with feints and dummies. You could close the distance, narrow the distance to the side, and let that lightning speed come across in a hook that will be devastating. Then you could unleash a 50% right, 50% left punch. It is important to use your speed wisely in addition to possessing it.

Technique tips:

  • Avoid jabbing with your elbow.
  • Forget giving away your winning punch.
  • Combinations will help you land your finest punch.

5. Use Speed Training

Your body can move more quickly using a variety of techniques. Your physique will get faster if you exercise for speed. How you train affects how your muscles respond, so if you bench press heavy weights slowly, those muscles you have. They are at the muscles you'll have if you bench lighter weights quickly. The type that is excellent for boxing is then crystal clear.

What you need is a small amount of resistance that your body will have to struggle against. As it does so quickly, your body will build muscles that will enable you to move more quickly. Using thick gloves is one of the greatest ways to achieve this. This practice is widely accepted in the profession, and it's not only about speed because wearing larger gloves will protect your hands as you train.

Larger gloves are an option, but shadowboxing with hand weights is another fantastic approach to speed up your hands and develop the necessary muscle. You can also employ ankle weights, which can help you move more quickly. The greatest approach to get fast is probably by using light weights. You'll feel terrific wearing lighter gloves once you've been using them for a while.

The next type of gym equipment is called a speed bag, and it is used for a reason. The speed back is a wonderful workout and develops timing and quickness. Floyd Mayweather used to do it effortlessly well with one hand while we weren't looking at movies, so using a speed bag is a great idea, even though it might take you a very long time to reach that level of prowess. The double-end bag is a fantastic piece of speed training equipment that will also improve timing and hand-eye coordination.


You can also use more standard methods to exercise, like a jump rope, resistance bands, push-ups, and sit-ups. When executed explosively, all of these will aid in boosting your pace inside the ring.

Best speed exercises:

  • Use hand weights and thick gloves.
  • Use speedballs and double-end bags.
  • Use traditional resistance training.

6. Breathe and Relax

It's much harder to stay calm in a boxing ring, but how does tension affect your punching speed? You won't be able to punch smoothly and efficiently if you're all tense. To be able to throw those punches quickly and with full force, you must ensure that you are relaxed.

Making sure you're exhaling on each punch can help you maintain your timing and physical fitness. Be sure to breathe when you snap out that hand so that you can throw the next one with the same force. Breathing properly when boxing is important because if you do it incorrectly or at the wrong time, it could be dangerous and cause you to become quickly weary.

Breathing tips:

  • Exhale after each punch.
  • Don’t breathe with an open mouth.
  • Consider using your nose to breathe.

Putting It All Together

To be a great fighter in boxing, many different components must come together. The majority of these are mental since you need to develop the proper technique, ringcraft, defence, courage, composure, and a lot of other qualities.

There are techniques to boost both speed and strength in terms of their physical components. However, it would be simple to make a case for speed when determining which is more crucial. Floyd Mayweather Jr. was never a force to be reckoned with, especially in his later years following hand problems. But because he never lost his speed, he was able to keep his spotless record.

He missed the power, but he had the speed. Now, if you flip it around and have a boxer with power but no speed, you get an opponent who is much simpler to defeat. Working alone is essential since facing a player with scorching hand speed is much more tactically challenging.

However, you won't be able to maintain that quickness without fitness. Therefore the first step in keeping your punches rapid is to make sure you're in top physical condition. Once you're fit, you should eliminate any unnecessary muscle to keep your body thin. Just look at a world-class boxer to know the ideal body form.

Make sure your technique is sound so you can deliver your speed in the best way after you achieve the ideal body composition and level of fitness. Exercises that are brief and explosive at the gym might help improve speed. Your muscles will receive special boxing-specific training.

You don't want to spoil everything by being overly tense and tight in the ring once you have all of that. Recall what you've learned, take a deep breath, and prepare to unleash that speed on your next adversary.

Frequently Asked Questions

What are popular home workouts?

  • Bodyweight workouts employ your body weight as resistance. They're a wonderful no-equipment full-body workout.
  • Yoga improves flexibility, strength, and balance. So you can find the proper yoga style, there are several.
  • Pilates: Low-impact Pilates builds core strength and flexibility. It boosts fitness and posture.
  • HIIT workouts: Short and intense. They boost cardio and burn calories.

What makes a good home fitness routine?

  • Don't overcommit. Start with simple workouts and build intensity and duration as you get stronger.
  • Find a plan that works: There are many home workout routines online and in books. Find one that suits you.
  • Make it fun: You'll quit if your workouts aren't fun. Choose tough, fun activities.
  • Partner up: Working out with a friend keeps you accountable.
  • Create a space just for exercising: By creating a space just for exercising, you'll be more inclined to use it.
  • Reward yourself: After achieving a goal, treat yourself. This keeps you motivated.

What are frequent home workout mistakes?

  • They are not warming up before they start.
  • Not listening to their bodies and pushing themselves too hard.
  • Using improper form.
  • Not cooling down after their workout.

What are some challenges of home workouts for beginners?

  • It can be difficult to stay motivated when you're working out alone.
  • You may not have access to all the equipment you need.
  • It can be easy to get distracted.

How should novices begin home workouts?

  1. Start with simple workouts and build intensity and duration as you get stronger.
  2. Motivate yourself with a workout companion.
  3. Set achievable goals and seek help.
  4. Have fun! Choose fun, challenging hobbies.
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