Boxing is an effective form of exercise that can help you stay fit and healthy. It’s a great way to burn calories, build strength, and improve your coordination. The best part is that you don’t need a gym membership or any specialized equipment in order to get started with boxing workouts at home. In fact, there are plenty of exercises you can do without ever leaving the comfort of your own home!
Boxing workouts are a great way to get started with your fitness journey. It helps in building the strength of your upper body muscles. Every punch and jab builds your arms, shoulder, and chest. Boxing training makes your core stronger which leads to an overall healthy body with enhanced stability and balance. Boxing also helps with losing weight and staying fit.
We have listed a few boxing exercises that can help you stay fit and active while staying at home. You can also find a four-round boxing training workout routine consisting of high-intensity interval training exercises. So, get ready to level-up your fitness journey.
Easy Boxing Workouts at Home
Getting fit and active from the comfort of your home is possible with the following boxing workouts.
1. Shadow Boxing
You can throw four punches (Jab, cross, hook, hook) in the standing position. Keep your shoulders down and elbows soft. As for exhaling, just throw the punches. Take a knee alternatively after every punch. Lift each knee by engaging your abdominal muscles.
2. Mountain Climbers
Come down into a prone position with your hands on the ground directly under your shoulders. Draw your belly in towards the back of your spine. Keep your head and neck in line with your spine. Alternate crossing one knee toward the chest and expired on crossing the knee.
3. Squats with Kicks
Come to a squat from a standing stance with feet slightly wider than hip-width. Stand up and swing one of your legs forward at the level of the hip. First, repeat the motion while kicking with both legs. During a squat, keep your weight in your heels. Exhale while using your abdominal and gluteal muscles when kicking.
4. Sit-up with Punches
Bend down on your knee, keep your feet on the floor and bring your palms together at the center of your chest. Bring your chest onto the floor and exhale while you curl in an abdominal curl.
As you go up, use a double punch. Return the upper part of the body slowly downwards to the floor and take the hands backwards to the chest, then start again.
5. The Combat Burpees
Throw four punches (Jab – Cross – Jab – Cross) from the start position. Drop into a spread-eagle position on the ground. Squeeze back your body into the wide plank and jump back to a standing position. Perform a repeat exercise for the remainder of the interval.
6. Boxers Twist
Sit up straight on the floor, and lift your feet 3-6 inches, crossing your ankles. As you rotate your body left and right, throw alternate hook punches. Every time you turn, exhale while you flex your abs.
High-intensity Interval Training Rounds
Before kickstarting the intense boxing training workout, make sure to prepare your body
This is the 4-round boxing workout for enhanced fitness and strength:
Round 1 Combination: Jab, Cross, Jab, Bob and Weave
- Place the left foot forward and bring your arms into the position (elbows bent, left hand in a fist at the side of the chin).
- Punch the left jab (quickly throw your left arm forward while rotating your fist downwards without locking your elbow), then do a right cross (punch your right arm forward, rotate your right hip into the punch, and lift your right heel off the floor).
- Backtrack arms, dropping downward, and swaying from left to right. Lower body would follow in tracing a letter “U” starting at its rear end to the front side. Return to start. That’s one rep.
Perform 10 quick reps across each foot and switch; repeat on the opposite foot.
Round 1 (Strength): Boxer Push-up
- The athlete starts in a plank position with hands under the shoulders, engaging their core.
- Squats, starting with the lower body just a few inches above the floor up to the chest.
- Inhale to half way, exhale and float an inch off the ground.
- Back to full plank, down, and up. That’s one rep. (Note: Ensure that your body is well positioned at all times, keeping hips tight and hips from sinking, or your back from being arched. If this is too hard, go down to your knees instead.)
Do 10 repetitions of the boxer push-up strength round.
Round 2 Combination: Double Jab, Cross, Slip-Slip
- Left foot forward, hold your hands up. Conduct two quick jabs using the left arm to throw a double jab. Follow that with a right cross punch and finish with a single jab on the left side.
- “Slipping” quickly (trying to get out of your opponent’s way), by twisting your upper body (hips remain still) while bringing the left elbow to the belly button. Quickly reverse to the right (count “1, 2, 3” out loud). Return to the starting position. This will count as one rep.
Perform ten reps as fast as you can, and then switch sides; repeat on the other side.
Round 2 (Strength): Boxer Push-up
Follow the same strength round as for the first strength round one of push-ups.
Round 3 Combo: Jab, cross, hook, bob and weave.
- Firstly, stand with the left foot ahead and arms up. You throw a left jab, a right cross, and finally a left hook.
- Keep elbow bent at ninety degrees and pivoting heel up, driving the hook using the left hip which is rotated forward. (Imagine punches flying in on the side of an opponent’s jaw).
- Pull arms back to guard and move down to the squat, circling from the rear to the front. Return to start. That’s one rep.
Squat ten times as fast as you can with one leg, then switch and continue on the other side.
Round 3 (Strength): Bicycle Crunches
- Bend the knees, place your feet on the floor, put the hands behind the head and widen the elbows.
- Lift head, shoulders, and upper back off the ground and perform a bicycle crunch.
- Twist your left shoulder toward the right knee, left leg extended and in line with the ground.
- It will count as one rep. Continue alternating, maintaining the belly button as close to spine and chin close to chest to not strain neck. Keep hands behind your head throughout this workout.
Try as fast as possible to do 20 repetitions in a row.
Round 4 Combo: Jab, Cross, Upper, Slip Front
- Stand in a “guard” position with the left foot in front. A left jab, a right cross punch, a left uppercut (elbow in the body, turn right hip and heel, imagine punching up and under an opponent’s chin).
- Immediately, pivot the torso and elbows towards the left knee while simultaneously extending the front. Return to start. That’s one rep.
Do ten reps straight as fast as you can, switch feet, and repeat on the other side.
Round 4 (Strength): Bicycle Crunches
- Lie down facing the ceiling, knees bent and feet on floor, hands around the back of your head, elbows wide apart.
- Do a bicycle crunch by lifting your chin off the mat. Then, bend both knees up and cross your right knee over your left thigh without touching the floor.
- That makes one rep. Turn to the other side, pulling the belly button tight to spine, and chin in toward chest keeping neck easy. Keep hands behind head throughout.
Do 20 reps as fast as possible with no rest in between.
Don’t miss the Cardio
Doing the cardio exercises including light jogging, jumping jacks, and squats can make your workout routine more effective. Such exercises increase your heart rate and make you lose weight. So, never ignore the cardio while doing your boxing training.
These are the few benefits of cardio exercises.
- Improves cardiovascular health and prevents heart diseases
- Lowers blood pressure
- Helps regulate blood sugar
- Reduces asthma symptoms
- Reduces chronic pain
- Helps in getting
- Regulates weight
- Strengthens your immune system and keeps you strong from inside out
- Improves brain power and memory
- Boosts your mood and keeps you relaxed for a longer period of time
So, don’t forget to incorporate a 3-5 minutes cardio session before proceeding to the cooldown exercises and ending the intense boxing training workout session.
Finish it off with some cooldown exercises
After a high-intensity interval training, cooldown is a must. These exercises help your muscles recover and gain strength for the next round of exercise. Cooldown exercises have the following benefits:
- These exercises improve blood circulation and prevent clotting.
- You can reduce mental and psychological stress with such workouts.
- Such exercises bring your body temperature, heart rate, and blood pressure back to normal.
- Stretching and other muscle relaxing exercises reduces the chance of lactic acid buildup. It will ultimately eliminate muscle soreness and cramps after the training session.
So, include these cooldown exercises in your training routine for an increased joint mobility and stronger muscles.
Benefits of Boxing Training Workouts
HIIT through boxing has been one of the forms of cardio workout with great impact on improving muscle mass, upper body strength, and core stability.
Fun Fact: You also continue burning off calories when you have exercised.
- These high-intensity workouts train the body to produce and utilize energy efficiently. As research reveals, boxing and other HIIT training work out a huge number of calories in exercising.
- The second one is the phenomenon of post-exercise oxygen consumption, which happens after you have exercised at certain intensities so that your body returns to the state of rest. Each time you are replacing energy and fixing proteins in muscles which were exhausted in exercise you lose calories.
- A study published in 2015 on BMC Sports Science, Medicine and Rehabilitation had nineteen persons with abdominal obesity who discovered that boxing training was more effective losing weight and to improve their cardiovascular system than an equal dose of rapid walking exercise
- It also improves balancing. Boxing is about coordination and reacting fast. Ducking and rolling it all together is your balance challenge. Research shows us that the balance and cognitive function can be improved using virtual or in-person boxing training methods by the people who had a stroke earlier.
Start your Boxing Workouts today to stay fit and active
Boxing workouts, especially high-intensity interval training, will help you achieve your fitness goals and gain stronger muscles. These exercises are simple to follow and can be performed even in confined spaces.
Get your hands on the high-quality boxing equipment and apparel from any online store but make sure that this will fit you properly as it is essential to be comfortable during workout. Always go for best-fitted rash guards, if not possible than design your own rash guards with some of the best manufacturers. Explore their high quality rash guards at affordable prices in different sizes.
You can practice the workouts that we have mentioned here even at your homes wearing the best rash guard available. Become strong and active with every passing day. So, get the best gear and practice the right boxing workouts to stay healthy.