Boxing Punching Bag

The Best Boxing Workout for Beginners (More than 50 Drills)

The Best Boxing Workout For Beginners (More Than 50 Drills)

You've undoubtedly seen all of these films by now, which show boxers performing a variety of routines in a gym setting. Of course, when I talk about boxing exercises, I'm referring to things like shadow boxing, heavy bag work, jumping rope, and other similar activities.

You have arrived at the ideal location if you are interested in a comprehensive boxing workout but are still determining which exercises you should perform when you first start training at our boxing club. In this piece, we will discuss the most effective boxing training program for those just starting out.

In addition, in contrast to the vast majority of the other articles that are currently available, I will provide you with specific instructions on how to perform the exercises, including the number of sets and repetitions that you should perform for each exercise, as well as the amount of rest that you should take between each set. We will discuss all of these topics, but before we do so, let's examine what we really want to accomplish with our boxing training.

Workout Goals

When it comes to boxing, there are two primary objectives that we want to accomplish:

  1. Improving our technique
  2. Improving our physical preparation

Every time we go to the gym, we aim to get better at both. It doesn't matter how strong our boxing skills are if we can't box for more than 4-5 rounds since even less skilled fighters will beat us no matter how good our skills are. Our conditioning is vital. And the converse is also true: even if we are in excellent physical condition, if our boxing technique is subpar, then anyone with a little bit more talent, experience, and knowledge of boxing may easily outbox us.


When it comes to boxing conditioning, there are three primary areas on which we need to focus our attention:

1) Explosive power instead of strength, which many people believe to be the most important aspect of punching power, explosive power is one of the most important factors. To put it another way, this is the greatest force we can produce in the shortest amount of time.

We need to work on improving our explosive power if we want to be able to punch harder. And the most effective approach to achieve this is by performing workouts that target various muscle groups and call for rapid (explosive) movement. These kinds of workouts include pull-ups, Plyo push-ups, burpees, and so on (we will talk about them more in-depth later).

Isolation workouts are better choices than isolation if you want to develop your explosive power, so I wouldn't advocate practising them (such as biceps and triceps curls, bench press and all these exercises that bodybuilders do). They might assist you in building more muscle mass, but they won't make you more powerful when you punch. If you have an excessive amount of muscle mass, it will slow you down and make your movements more rigid, which will result in a reduction in your punching power rather than an increase.

2) Cardiovascular Training: A boxer's career might be ruined by a lack of cardio training. Therefore, when preparing for a match, professional boxers emphasise their cardiovascular conditioning significantly. However, because there are several things that, when attempted, can go wrong when trying to enhance one's cardio, we will discuss the proper approach to work on one's cardio in this post. For instance, many people believe that to improve your cardiovascular fitness for boxing. It would be best to run "marathons" at a snail's pace over extremely long distances. But in fact, nothing could be further from the reality of the situation.

It is because boxing emphasises explosive force. This sort of cardiac exercise, which involves moving at a slow pace over a longer distance, can help you improve your endurance, but at the same time, it can decrease your explosive power.

Therefore, it is highly recommended that you engage in sprinting intervals rather than the so-called "marathons." You will improve your cardio and explosive power if you train in this manner. Examining photographs of a marathon runner as opposed to those of a sprinter will reveal the distinction between the two. It's easy to tell which athlete has more explosive potential.

3) Strength in all areas of the body and cardiovascular conditioning - When it comes to boxing, certain muscles are more significant than others. That's the abdominal muscles, the back and shoulder muscles, the back muscles, the arm muscles, and the leg muscles (where the power originates from). Therefore, it would be wise to instruct them.

Additionally, we need to train our neurological systems to be ready for the shock that the blows will create. Finally, because our torsos and knuckles are the parts of our bodies that will sustain the greatest damage during combat, we must ensure they are well-conditioned.

It is also very important for us to prepare our hands and wrists to deliver powerful blows without damaging ourselves. Therefore, I will demonstrate some fun isometric exercises for you to perform that will assist you in conditioning them.

Are You Ready To Get Your Boxing To The Next Level?

You’ll Learn:

  1. How to battle bigger/taller opponents.
  2. How to come closer without getting hit while you're doing it.
  3. Both the defence and the offence are in the same pocket.


When we are working to enhance our boxing technique, the following should be our primary areas of concentration:

1) Throwing punches (coordination, distance judgment and combinations)

To deliver a powerful blow with your fist, you need to produce strength from your entire body, not just from your arm. It is because the strength of a punch comes from the rotation of the lower body, which includes the hips and the spine. However, if you are starting, there is a good probability that you will struggle to carry out the correct approach. Because of this, we will focus on improving the coordination across your entire body.

You will be able to punch more quickly, with greater challenge, and with greater accuracy if you consistently practice and allow muscle memory to develop. In addition, you won't even have to think about how to throw the most effective boxing combinations since you'll know them by heart.

In addition, it is necessary to hone your sense of distance judging. It may appear simple when you watch how other boxers do it, but it can be challenging to assess the distance during a fight so that you can hit a powerful shot that is also precise. It is especially true if your opponent is constantly moving around the ring.

2) Many fighters will tell you that footwork is the most important factor in winning fights. And you're right. You can only properly protect yourself if your footwork is on point, and you can't punch someone before first stepping into the appropriate distance. You can't punch someone before first stepping into the appropriate distance. You cannot just shield yourself from your opponent's attack. Rather, you must either retreat or execute a pivot to extricate yourself from the precarious circumstance.

In this post, I will demonstrate the most effective boxing footwork workouts for beginners to enhance your mobility and equilibrium. Because without the proper balance, it is much simpler for your adversary to knock you down with even a simple push on you. Maintaining your equilibrium is also vital for making powerful throws (remember that the power comes from the feet).

3) Defence: There are several strategies to defend yourself against a punch in boxing. Simply blocking it with your glove is the simplest solution there is. You can avoid the shot by moving away from it, slipping it, or dodging it, but you can also use footwork. These are more advanced skills; nonetheless, we will discuss the most effective drills for slipping punches, bobbing and weaving, and blocking.

In addition to that, we are going to work on our counterpunching. You can't win a fight if all you do is defend yourself from punches; you have to throw some of your own as well. And throwing your punches is the most effective way to achieve it. Simply putting in a shot immediately after causing your opponent to miss by slipping, blocking, or parrying his blow is what this phrase refers to.

Girl Hanging Rope


1) You don't need any special equipment or a training partner to perform some exercises in the comfort of your own house. And after only a few weeks of doing that, you will see a substantial improvement in your talents. However, to get the most out of it, work out at a gym, sparring with a partner, or use vital equipment such as a heavy bag, gloves and wraps.

Because someone who shadowboxes and works out on a heavy and double-end bag will be better prepared than someone who only works on conditioning equipment.

After several of the workouts in this post, you'll find some ideas for gear to try out. I have tried a lot of different gloves, wraps, and other pieces of equipment in the past, and they are some of the greatest ones, so please do not hesitate to check them out.

2) When you're working out, you should only push yourself to your limit sometimes. Go to 70-80% of your max. Pay attention to the quantity rather than the intensity. You won't have any soreness this way, and you'll be able to get in a workout nearly every day.

Monday (punching combinations, power + core exercises)

Exercises designed to improve your hand coordination and teach you how to throw more effective punching combos will be our first focus as the new week gets underway.

Warming up

To reduce the risk of injury to your joints, begin by stretching your entire body. Next, perform 20 rapid push-ups, followed by 20 jump squats.


It is now time to begin working with the different permutations. If you have access to a heavy bag, you can substitute it for the medicine ball in this workout. If you don't, you can shadowbox. However, having something you can hit to gauge the true distance of your punches will greatly assist you. For example, you might use a piece of tape or something you can hang up in some location. It is not intended that you have something to hit to have a better sense of your distance.

Exercise 1 – Long-distance combinations:

Keep yourself as far away from the heavy bag as you will strike. Could you give it a quick punch? The next step is to hold your breath for a fraction of a second and then throw a jab-cross. Then leave the area (imagining that there is an opponent who tries to counter you). You can move backwards or go around the object or the heavy bag. After two to three seconds, you should follow up your last jab with another jab-cross. Repeat this process five times.

When you are finished, repeat what you just did, but this time add a lead hook as the finishing touch to the combo. Jab, jab-cross, and lead hook while moving away from the opponent. Again, carry out these steps five times.

Following the jab, immediately begin throwing a four-punch combination without pausing for a breather. After landing the lead hook, finish the combo by throwing a right hook. After you have completed this move five times, you will have a chance to relax for a minute and a half. The next step is to repeat the previous one, but this time begin with a combination of four punches and finish with a jab-cross. The following is how it appears:

First set:

  • Jab-> Jab-Cross (x5)
  • Jab-> Jab-Cross-Lead Hook (x5)
  • Jab-> Jab-Cross-Lead Hook-Rear Hook (x5)
  • Rest – 60 – 90 seconds

Second set:

  • Jab-> Jab-Cross-Lead Hook-Rear Hook (x5)
  • Jab-> Jab-Cross-Lead Hook (x5)
  • Jab-> Jab-Cross (x5)

Tip: The first blow can be something other than a powerful one; rather, it should be delivered quickly. Its function is to assist you in determining the appropriate distance to throw the combination that comes next.


Freestanding heavy bag: If you plan to exercise at home, invest in a good freestanding heavy bag. It is wonderful compared to most freestanding punching bags because it does not move around when you are pounding it.

Gloves: If you are like me and don't want to spend the money on two different pairs of gloves (one for sparring and one for bag work), you'll need a pair of gloves that you can use for any style of training. When you work out on the heavy bag, your hands need protection, as do your sparring partners. Those gloves should offer both of you that protection. TITLE Boxing Pro Style Training Gloves are an excellent option that comes at an affordable price. I suggest using the 14-ounce option (not too big or too small).

Boxing hand wraps offer additional protection for your knuckles, prevent the skin on your knuckles from rubbing against each other while you punch, and provide support for your wrists.

The following exercise will focus on developing your rear hand's striking power to prepare you for the next. You should perform this exercise on a heavy bag or something else that allows you to land powerful blows.

Exercise 2 – Power right cross:

Boxing stance: get into the right position. Position yourself appropriately to successfully execute a right cross (or a left cross if you're a southpaw). It should be thrown with as much force as if you were trying to knock someone out, and you should aim for it to land somewhere around the height of your chin. Then swiftly place your hand where it was previously on your cheek. After doing that, take two or three very little steps to the right or left (as if you were battling someone and circling them), and then halt and throw another rough cross. Continue doing this for two minutes. After that, take a break for forty seconds. Perform the workout a total of four times.

It is necessary to move correctly when moving. In boxing, this indicates that you should take your first step with your left foot when moving to your left, and vice versa. Apply the same strategy when travelling in the other direction; for example, when moving backward, dance with your back foot first, and when moving forward, dance with your front foot first. You can travel a greater distance without risking your balance by crossing your feet in this manner.

Even if you are wearing gloves, you should try to hit the target with the first two knuckles and not flex your wrist when hitting. Keep your feet planted and begin the punch by rotating your hips and pivoting your back foot. Keep your feet planted. You must turn the upper body and let the blow loose. Imagine trying to hit the target with your elbow as an additional mental exercise to assist you in punching with the correct technique. Also, picture yourself striking the target three inches to the rear. That will assist you in determining the appropriate distance.

You can engage in shadowboxing even if you don't have boxing equipment, such as a heavy bag or gloves. However, if you choose to do so, I do not advise you to hit with your arm fully extended because doing so puts your joints at risk of injury. Instead, throw some wild punches, and also try to pivot your foot and correctly twist your upper body. In this manner, you won't risk hurting yourself while still making progress on your strength.

Exercise 3 – Body uppercuts:

Boxing Training Beach Man

It would be best if you approached this exercise with the same level of intensity that you did the one before it. However, this time, we will focus on working on our body shots. Let's go through each step one at a time:

  1. Take your position and move near to the bag as you can.
  2. Maintain a high guard by keeping your hands raised.
  3. Maintain a tiny bend in your knees and use them to add additional power to your punches by keeping your knees bent slightly.
  4. Bring your face closer to the bag. This time, we will fight from the inside, which means getting up and personal with our adversary.
  5. Throw forceful uppercut combos with both your left and right hands. You can either alternate or unleash double uppercuts to the left or right.
  6. Always bob, weave, and slide punch; envision your opponent having to defend against every strike you throw at them.
  7. When throwing left uppercuts, ensure the right hand is raised and vice versa.
  8. Go around the bag in a circle between the different combinations.

Perform this exercise for three sets, each lasting two minutes, with a rest period of forty seconds between each set.


  • The left uppercut should be your primary area of concentration. It is because you have a better chance of hitting your opponent in the liver when you throw it, making it a significantly more dangerous option than the right one.
  • You can perform the same activity while wearing mitts (if there is someone who can hold them for you).
  • When shadowboxing, you can deliver uppercuts with the full force of your body. Because they are not straight punches, the likelihood that your joints will be injured is very low.

Core exercises

Your abdominal muscles can lessen the effects of the body injections drastically. Therefore, it is necessary to educate them. When I work out my core, I prefer timed sets rather than repetition-based workouts whenever possible. As a result, I've recently noticed improved results. So, to accomplish everything that needs to be done today, we will:

Exercise 4 – Core:

  • 30 seconds sit-ups
  • 30 seconds leg raises
  • 30 seconds mountain climbing
  • 30 seconds plank on forearms
  • Rest 40 seconds

Act two more times, pausing for a total of forty seconds between sets of the exercise.


  • When doing sit-ups, keep your knees at 90 degrees. You can keep them close together or slightly open them up; this will depend on what seems most natural to you.
  • To maintain stability while performing the leg raises, keep your hands pressed against your buttocks. After that, pull your legs up at a 90-degree angle and lower them carefully.
  • When climbing a mountain, move at a slow and steady pace. Imagine walking and not running.
  • If you find holding the plank position too challenging for you, you can modify it by bringing your knees to the ground instead. Then, once you have reached the point where you can easily maintain the position for thirty seconds, tuck your toes under and lift your hips off the ground.

Warming Down

Congratulations, you've finished the difficult part; it's time to relax now that the task is done. Jumping rope is the method that we will use to complete the task. Not only will your muscles begin to loosen up as a result of this exercise, but it will also help improve your boxing footwork.

Exercise 5 – Jumping rope (200 times)

If you are starting and cannot perform perfect jumps, you can attempt the first 50 without using a rope (just jump on your toes).

After you've completed the next 50, grab a rope and begin just swinging it around in your hand (without actually jumping over it). When jumping, you should attempt to time it.

You can complete the final 100 jumps by taking more frequent rests and jumping more slowly. Your initial objective is to complete five leaps, then go on to ten, then 15, and so on.

Tip: It won't be easy at first, but you will become accustomed to it soon if you jump on your toes. In addition, when you land, bend your knees to protect your joints, and breathe in through your nose and out through your mouth. It will help you avoid injuries.

Tuesday – (sparring/circuit training + core conditioning)

You have two alternatives available to you today: you can engage in a circuit boxing workout that will improve your conditioning, power, hand speed, and accuracy, or you may engage in a sparring workout that will involve free sparring as well as some blocking and counter punching methods. Participating in the sparring session is highly recommended because it is the single most important boxing practice and prepares you for a real bout. In addition, we completed some conditioning exercises the day before, so it is important to mix those with bouts of sparring.

However, if you train at home and don't have somebody to spar with, you should do the conditioning exercise. We will perform core conditioning once you have finished any options, regardless of which one you select.

Conditioning workout

You'll have to put in some serious work to see any results from this workout. Not only will it help you become more physically fit, but it will also improve your technique. There will be a little warm-up to get things started.


  • 100 rope jumps
  • 20 burpees


We will devote two minutes to each activity, with a brief break of forty seconds between the other tasks. In addition to that, we are going to perform the entire set a total of three times. First set:

Exercise 1 – Free heavy bag work (2 min) – When something is "free," it signifies that you are not restricted in any way. Therefore, experiment with various combos and motions, and pay attention to the need for defence.

Rest (40 sec)

Exercise 2 – Shadowboxing with weights (2 min) – Once more, you are free to experiment with anything you like here. I suggest visualising yourself engaged in combat with a genuine adversary. Throw individual punches in addition to combo blows. Also, make an effort to leave the area after each attack. You can accomplish this goal by taking a step backward, doing a turn, slipping, or bobbing and weaving.

Gear:Weights ranging from three to five pounds would do the job admirably. However, if you want to avoid having aching shoulders and back, ensure that you don't use weights that are too heavy and don't overtrain them.

Rest (40 sec)

Exercise 3 – Medicine ball throwing (2 min) – You will notice a significant increase in the power of your punches after performing this exercise. It would be best if you simply acquired a medicine ball, and it doesn't matter what size it is or whether it has handles. If you are a man, you should use a ball that weighs between 12 and 14 pounds (or more, depending on your strength). And if you are a woman, your healthy weight range is 6-8 pounds.

Take the ball, assume a boxing stance, and start hurling it against the wall as hard as possible. Imagine you are throwing a punch straight ahead with the ball and throwing it like that. Begin by looking at your right hand. The roles will then be reversed (and you change your stances as you do so).

Gear:There are medicine balls available that cost more than one hundred dollars each. Those aren't anything you should buy. You should spend at most fifty dollars for this particular piece of your apparatus. The Amazon Basics Medicine Ball is an excellent option for shoppers looking for something affordable without sacrificing quality. Because various sizes are available, you can select the most suitable.

Rest (40 sec)

Exercise 4 – Plank on forearms (1 minute) + Burpees (1 minute) –Take your time between these two workouts.

Exercise 5 – Double-end bag work (2 minutes) – This time around, there isn't a certain combo or skill that you have to perform. You can experiment with anything you want, but throughout those two minutes, you must keep moving without stopping. Don't put in your maximum effort. Focus on volume, not on management. If you do not have access to a double-ended bag, you can perform this exercise on a speed bag instead. Alternatively, you can shadowbox if you do not have access to any equipment.

Gear:A few months back, I came across a double-ended bag that is exceptionally long-lasting and has a straightforward assembly process.

Exercise 6 – Jumping rope (2 minutes)

It is only the beginning of the sets. After you have completed it, take a break for two minutes, and then repeat it two more times, this time performing all of the exercises numbered one through six once again. Make no mistake; attempting it for the first time can be difficult, particularly if you need more training.


  • When using weights for shadowboxing, it is important always to maintain your hands high. Because of this, the purpose of the exercise is to teach you how to maintain your hands raised during the entire workout, even when you start to feel their weight.
  • You should use only part of your force when hitting the double-end bag. If you punch it correctly, you should be able to go quite close to touching it. If you don't do it, it will start spinning way too quickly, making it very difficult to catch. If this occurs, you should adjust your position to face it again.

Sparring workout

You will see improvements in timing, defence, ability to judge distance, and overall fighting abilities due to this practice. In addition, because it places a greater emphasis on technique than on conditioning, this workout is far easier on the body than the previous one. (The only downside is that while you're doing it, there's a good chance you'll get hit in the face with several punches).


  • 100 rope jumps
  • 20 burpees


We will do rounds of two minutes each, with the forty-second break between each. Then, when your stamina has improved, you can begin doing rounds that last for three minutes.

Exercise 1 – Free sparring:

When you're free sparring, you don't have any restrictions on what moves you can do. But obviously, you don't want to go too far and don't want to damage your partner.

Perform three full rounds (with 40 seconds rest). If you play in a group, you are free to exchange partners after each game round. Rest for 2 minutes after you're done.


Mouthpiece: If you are going to spar, you should protect your teeth by wearing a mouthpiece.

Gloves: As I've indicated, you don't need a separate pair of gloves for sparring and working out on heavy bags. Both occupations need gloves, and the pair I have that weighs 14 ounces serves me well.

Headgear protecting your face from cuts with the appropriate headgear is essential. If you don't want to look like a boxer outside the gym or the place where you spar, use a protective helmet to have decent vision. Using one during sparring is not required, but if you do, I recommend using one.


  • Make an effort to be technical and throw swift punches rather than forceful. Your objective is to refrain from engaging in a fistfight but rather to score more hits than your opponent.
  • Make adjustments to your play based on who you're up against. For example, if you are boxing against someone taller than you, you should strive to get in their pocket and close the distance between you. And vice versa: if you are up against a shorter opponent, you should maintain space from him by employing your jab and footwork.
  • If you're hurt or exhausted, you should stall the fight by getting into a clinch or starting to circle your opponent so he can't catch you. It will prevent him from winning the fight.

Exercise 2 – Blocking/parrying drills:

The time has come for us to work on improving our defensive and offensive capabilities. For this practice, you need a sparring partner who can deliver punches with approximately 80% of their normal force. The activities described below are referred to as "managed sparring". It indicates that you must throw a particular combination or technique, and your opponent must respond with another combination or technique.

These workouts help develop muscle memory, which can be useful in a real-life confrontation.

1) Parry a jab -> return a jab (2 minutes) – Assume your standard boxing stance, then turn to face your sparring partner. Do not maintain a distance from him that is so great that he is unable to approach you. However, you shouldn't wait too near the opponent because you won't be able to evade the punch if you do.

When you and your opponent are both ready, your opponent should launch a jab towards your face with around 80% of their normal speed and strength. Then, you need to evade it by utilising the hand behind you (or the one in front of you if you are in an opposing stance). To "parry" a punch means to "knock it off the way" with your glove, so stopping it from reaching its intended target (your face).

While you're blocking it, throw a jab to the head of the opponent who's boxing you. In addition to that, you should only go out. It is an exercise in technical skills.

After completing it five times, exchange roles: your opponent will jab you, and you will counter.

2) 10 Burpees after performing the first exercise for two minutes, immediately proceed to the second and perform ten burpees as quickly as possible without pausing between the two exercises.

3) Take a break for forty seconds.

4) Block a hook and then return it after two minutes – once more, assume a boxing stance and turn your back to the person you are sparring with. We are going to start blocking punches right now. First, deliver a left hook to the face. Your training partner ought to block it with his right glove by bringing it on the side of his head, and then he ought to fire a counter right hook at you. Throw a right hook this time after you've successfully blocked his hook, and your opponent should defend against it with his left hand.

Alter the timing, the angle, and the speed of every punch as you go through this exercise for one minute. Your goal should be to avoid seeming like two robots punching each other.

5) 10 high knee jumps.

6) Take a break for forty seconds.

7) Block uppercut to the body followed by return uppercut and cross (2 minutes) — This exercise is similar to the two that came before it. However, this time around, we will include some photos of the body. And to be more specific, uppercuts are directed at the body.

Defending against an uppercut by bending your leading elbow (not your forehand) would be best. After that, you should counter with an uppercut to the head, followed by a cross.

If you are fighting from an orthodox posture, your opponent should aim right uppercuts at your body, and if you are fighting from a southpaw stance, they should aim left uppercuts at your body.

Perform this task five times, after which you will trade roles.

8) 10 squats - without resting, execute ten fast squats.

9) Take a forty-second break.

10) This is the last one for the day; throw a jab-cross, then slide a jab and return a lead uppercut.

Your sparring partner should get hit with a jab-cross combination from you. First, he must block both strikes and respond with a swift jab. Then, you have to move that jab to your left (or to your right if you're a southpaw) and give the opposing fighter a lead uppercut to the head or the body to get the advantage in the fight.

It is unacceptable for him to know where you plan to land the shot. For instance, you may roll it twice to the head, then roll it twice to the body, or alternate between the two. The goal is to throw them off by being unexpected. It will strengthen not only your offensive skills but also the defensive skills of your sparring partner.

Boxing Sparring

Core conditioning

After your workout, you will perform some core conditioning exercises, as I have already indicated. Again, it is true regardless of which program you decide to undertake.

On the other hand, you have the following two choices:

1) To be punched in the stomach - the most effective technique to train your body to withstand blows to the stomach is to take some blows yourself. You should keep your hands on your neck and ask your sparring partner to throw several hooks to your body (with approximately 70–80 per cent of his power) for the next thirty seconds. After that, they trade places with one another. Perform this exercise three to four times.

2) If you don't have anybody to punch you in the stomach (I had no idea this may be an issue), you can condition your body by using a medicine ball. First, lie down on the ground and then throw it such that it lands on your stomach. That is all that is required of you. This workout may seem strange, but it has a lot of benefits. You can get started by throwing the ball at a low height and gradually working your way up to a higher one.

First, complete three sets of ten throws, pausing for forty seconds between each set.

After that, immediately move on to performing 100 sit-ups and 100 leg lifts without pausing for a rest in between.

And that wraps things up! You've finished your workout for the day; all that's left to do is some stretching.

Wednesday (cardio day)

After we've finished the challenging work on Tuesday, it's time for some cardio exercises, plus a cool activity that I'm going to show you that will improve how you respond to being knocked down, which I'll demonstrate. So it is going to be our first topic of discussion.

Exercise 1 – Spinning

This exercise may help you better cope with the dizziness you may experience after being knocked down or receiving a powerful punch. You will first need to enter the ring and then navigate to one of its four corners. Afterwards, please circulate to the opposite corner until you reach it. After that, you will want to return to the corner where you started (you should run parallel to the ropes rather than diagonally) and perform the same exercise again. Repeat this process, spinning twice to your left and twice to your right.

You can move inside a room from one corner to the next if there isn't a ring.

Exercise 2 – Running

Even after all these years, running is still the best workout for strengthening your endurance for boxing, and no exercise comes close. Therefore, running at least once every week is a good idea.

1) Jogging for one mile — To get ourselves warmed up, we're going, to begin with, a mile of easy jogging.

2) Sprinting (600 yards) - Not only will sprinting enhance your endurance, but it will also improve your explosiveness, which is crucial for improving your punching power and speed. Perform four to six intervals of a 600-yard sprint with a rest period of sixty to ninety seconds between each. At each interval, sprint at around eighty per cent of your maximum pace.

3) A very mild jog – It is time to warm down and get comfortable. Do it by jogging 1 mile (you can return to the same place you started running).

Thursday (isometric exercises + combinations + head movement)

We will focus on our head movement, do some amazing combinations and punching techniques, and do some isometric exercises for conditioning today. Today is an exciting day.


  • 20 push-ups
  • 20 jump squats

Exercise 1 – Head movement  (slipping, bobbing and weaving):

Boxers frequently employ head movement as an effective defensive strategy. However, you can only increase your head movement in one of three ways: by sparring, using a speed or double-end bag, or using a jump rope.

We are going to use a speed bag for today's workout. You only need to get beneath the speed bag, strike it, and move your head around so that it doesn't hit you. It will prevent you from getting hit. And if you need a speed bag. It would be best if you had nothing more than a string and your keys to get the job done (or anything weighted). Put your keys on the string once you have secured it to a suitable location with the knot.

It would help if you positioned the keys (or the weighted object) at the same height as your head. If you practice at home, you can hang it from your chandelier or any other place that provides a swinging motion to simulate real life. As soon as you are ready, push it and begin slipping or bobbing and weaving under it while keeping your hands raised. Try throwing punches or working on your pivots to bring home the realism of the situation. Perform this exercise for a total of two minutes. After that, take a 30-second break. It would be best if you did it 4-5 times.


  • Imagine bringing your shoulder to your opponent's knee as you practice the proper way to slip a blow.
  • You can avoid getting punched if you move your head a little bit. If it's a fist, that's between three and four inches. The circumference should be no more than 8 inches if it's a glove.
  • Protect the opposing side by keeping one hand raised when sliding to the opposite side. For example, when sliding to the left, keep the other hand raised.
  • Suppose you can slip out of the way as soon as the blow is thrown. If you're halfway there, it's probably too late to save the situation. Please keep your eyes on your opponent's shoulders. It will allow you to anticipate the punch they will deliver to you.
  • After falling, you should hold your head in a different posture for a short time. After missing you with a punch, there is a good chance that your opponent may attempt to hit you again. After you have already slipped the first one, you should therefore be prepared to fall again or to bob and weave.

Exercise 2 – Shadowboxing (combinations):

Following the defensive warmup, we will move on to offensive combination drills. The shadowboxing practice you are about to perform will help you improve your hand coordination and technique.

Perform each exercise for thirty seconds, with no breaks in between the various activities:

  • Step in -> jab – Make a step forward with your lead foot and throw a jab.
  • Double Jab – Jab->Jab
  • Step back->cross – Great counter-punching technique
  • Jab – step – cross
  • Jab – slip – cross
  • Bob and weave – lead hook
  • Block – check lead hook – pivot away.
  • A lead uppercut to the body – cross to the head.

Exercise 3 – Isometric:

Boxing requires a certain level of conditioning for all necessary muscles, which you can improve with the following workouts. Refrain from taking any rests in between the various workouts. After you have finished, you can take a break for two minutes and then repeat the set (all the exercises again).

  • Plank position on the forearms (30 sec).
  • Left side plank on forearms (30 sec).
  • Forearm plank in the right side plank position (30 sec).
  • This one is challenging: hold a plank position while performing push-ups for one minute.
  • Rest for 2 minutes.
  • Finish the set with one more repetition.

Friday (rest day)

You are still able to perform some modest aerobic exercises today. You may also go for a swim, stroll through the park, or engage in shadow boxing.

Saturday (footwork + strength)

Footwork is extremely important for both offensive and defensive strategies. Because of this, one of the characteristics of a boxer's game is considered among the most important.

Therefore, we will work on our footwork today with some drills. And then some strength-training workouts will follow that.


  • Jumping rope (100 times)

Exercise 1 – Footwork drills:

Perform each of the following exercises for a total of 2 minutes, pausing for 40 seconds between each.

  • Steps to the side: first, do ten steps to the right, and then do the same number of steps to the left.
  • Moving forward and backward - assume a boxing stance and then take ten steps forward, followed by ten steps backward. When moving forward, put your front foot in front of the other one, and when moving backward, put your back foot in front.
  • Imagine an adversary standing before you and start to circle them. It would be best if you moved around him in a circle while taking very modest steps. Additionally, you shouldn't go around in circles in just one direction. As an illustration, move three steps to the left, then one step to the right, and finally, two more steps to the left. Make an effort to fool your opponent.
  • Work on your pivots by rotating your body to the left and right by an angle of ninety degrees. Imagine being charged by a bull and attempting to avoid being run over by him while keeping your front foot planted firmly on the ground.
  • Free footwork practice entails moving around freely for thirty seconds. It's similar to shadowboxing, but no punches are thrown. It would be ideal if there were a ring in which you could perform this exercise, but unfortunately, there isn't.


  • Maintain a good balance on the balls of your feet as you are going (not the heels). You will have significantly better mobility as a result of this.
  • Take a manageable step. Rather, take actions that are not only little but also swift.

Exercise 2 – Strength:

The next round of workouts will focus solely on developing your strength. Weightlifting increases your strength but is not very beneficial for boxing because it does not increase your explosive power. To improve your boxing skills, you should focus on activities that increase your explosive power. For this reason, I prefer to exercise with free weights: If you enjoy lifting, you can do that too, but, to protect yourself from injury, you should be sure to use the best powerlifting belt.

  • Pull-ups – 7 sets, 5-10 repetitions of each (depending on your level).
  • Push-ups: three sets of ten repetitions each (you can do clapping or jumping push-ups if the basic push-ups are too easy for you).
  • Pull-ups for biceps  – 5 sets, 5-10 repetitions of each.
  • Three sets of ten repetitions for the dips.

You are free to take as much time as you require, but you should aim to take at most three minutes off between each set.


  • Choose the type of push-ups you want to do depending on whether you want to focus on your chest or triceps. For example, put your hands about the width of your shoulders apart to perform triceps push-ups. And if you favour chest push-ups more, spread your hands apart when performing the exercise.
  • If you find one type too taxing, you can try another. You can transition from triceps to chest push-ups if your triceps start weary, and vice versa.
  • Please don't keep your fingers together; instead, spread them out. You will have a better support system if you do it this way.
  • While performing the push-ups, ensure that your feet are close together and that you look around three to four feet in front of you rather than down.
  • Take a deep breath in as you descend and a deep breath out as you ascend.

Sunday (rest day)

After an entire week of toiling away, it's finally time to kick back and relax. You can perform light shadowboxing, footwork, or light cardio activities if you wish to and have enough energy to stay active while you rest. Remember that you can rest actively.


Can I start weightlifting with boxing?

Beginner weightlifters can include boxing training. Boxing and weightlifting can complement fitness. Boxing and weightlifting should be alternated to avoid overtraining. Boxing improves cardio, agility, and coordination, while weightlifting builds muscle. Integration improves fitness, power, and body composition. Create a balanced workout programme with a fitness specialist.

How long do novice boxing exercises take to show results?

Boxing workout benefits for beginners depend on fitness, consistency, and effort. Realistic expectations and patience are essential. Beginners can increase cardiovascular fitness, muscle tone, and coordination within weeks with persistent training. After months of practice, body composition and skill proficiency may change. Stay devoted, patient, and enjoy the journey.

Can beginners grow muscle with boxing?

Beginner boxers can build muscle. Boxing uses arms, shoulders, core, and legs to punch, move, and defend. Boxing regularly improves muscle tone, strength, and endurance. Strength training with boxing can boost muscular growth. For muscular growth and recuperation, a balanced training programme should include boxing drills, resistance training, and correct nutrition.

Boxing training at home for beginners?

Beginners can box at home. While a boxing gym with suitable equipment and instruction is ideal, there are several home-based possibilities. To start, buy a punching bag, hand wraps, and boxing gloves. Online tools, videos, and mobile apps offer beginner-friendly boxing routines. For a safe and successful home boxing workout, make sure you have enough room, use appropriate techniques, and take safety precautions.

Is there an age limit for boxing beginners?

Boxing is fun for all ages, but safety and ability are important. Boxing gyms may have age limits. Boxing training for kids usually focuses on technique, fitness, and discipline and is supervised by expert trainers. Adults can join if they're healthy and safe. Boxing workouts should be discussed with a boxing coach or fitness professional.

Frequenly Asked Questions About boxing workout

Scroll to Top