5 Of The Best Boxing Workout Routines For At Home And The Gym

Benefits | What Exercises | Boxing Cardio Workout | Beginner Boxing Workout | Boxing Circuit | Ab Workout For Boxing | Partner Workout | Gym Exercises

Whether you’re wanting to take your boxing career to the next level, or simply looking for fun ways to get fit, boxing workouts are a great way to improve your strength, speed, and coordination.

We asked PureGym Edinburgh based PT and Boxing Coach Robert Muir, who has also boxed professionally himself, for the best drills and exercises to help you achieve professional boxing levels of fitness.

Jump straight to five of the best boxing exercise workouts to try here.

Benefits Of Boxing Workouts

Boxing workouts aren’t just useful for amateur and professional boxers – anyone can benefit from this style of training! Some of the benefits include:



• Increased speed and agility. Boxers have to have fast reactions and be quick on their feet, so their training includes lots of speedwork.

• Improved cardiovascular endurance. Boxing is a high intensity sport, and boxing workouts incorporate a lot of cardio and conditioning.

• Total body workout. While it may seem that boxing mostly uses the upper body, the lower body and core are heavily involved too, so training like a boxer involves strengthening and conditioning the entire body.

What Kind Of Exercises Should A Boxing Workout Routine Include?

A good boxing workout routine should combine a few different kind of exercises:



• Boxing drills. These replicate the moves you’ll use in boxing and help to improve your speed, coordination and skill.

• Cardiovascular exercises. Boxers need to have a high level of cardio endurance, so cardio exercises are a must. HIIT workouts are a great way to replicate the anaerobic demands of boxing.

• Strength exercises. Boxers need a good level of strength and power to deliver their blows. Strength training is a great way to build on this.

• Core exercises. Boxers require a strong core to help power their punches and remain stable when in a fight.

Boxing Workout Routines To Try

Cardio Boxing Workout

This HIIT style workout incorporates boxing drills with high intensity cardio moves for a challenging cardio workout that will improve your boxing. For a boxing workout at home, you can leave the jump rope exercise out or swap it for something else. Remember to really push yourself during the work intervals, and rest fully during the rest periods!

Warm up

5 minutes of dynamic exercises such as jumping jacks, squat jumps, arm swings, and leg swings.

Workout

Do 40 seconds of each exercise, followed by 20 seconds rest. Repeat the circuit 3-4 times.



1. Burpees

   Burpees work multiple muscle groups and are great for building coordination and cardiovascular endurance.

   • Stand with feet shoulder width apart, arms by your side
   • Squat down and place your hands on the floor, shoulder distance apart
   • Jump both feet back so you land into a high plank position
   • Keeping your body in a straight line from heels to head, lower yourself to the floor then push back up
   • Jump your feet towards your hands so you are in a squat position
   • Swing your arms and jump up off the ground, landing in a standing position

2. Single unders jump rope

   Skipping improves speed and coordination while working the core and cardiovascular system.

   • Start with feet hip width apart, holding one end of skipping rope in each hand with your hands to the sides and slightly in front of your hips
   • Keeping your core engaged and gaze facing forward, spin the rope by flicking your wrists
   • As it crosses in front of you, jump a few inches off the ground to allow the rope to pass under your feet

3. Dumbbell Jabs and Overhead Throws Jogging

   This boxing drill gets the heart working hard while building shoulder strength and endurance.

   • Holding a dumbbell in each hand, start jogging on the spot
   • At the same time, punch the hands forward so that the arm opposite to the leg which is off the floor is fully extended
   • As you punch forward, internally rotate your arm to twist the dumbbell to the outside
   • Repeat ten times on each foot and then switch to overheard punches
   • Continue to alternate reps of 10 until the time is up

4. Lateral Box Jump With Floor Tap

   This is a boxing drill exercise that works your cardiovascular system and coordination.

   • Start by standing side on to a step, then placing one foot on the step while keeping the other foot on the ground
   • Bring your hands up in front of your chin and brace the core
   • Squat down so you can tap the step with the opposite hand to the leg on the step (e.g. if it’s your left leg, tap with your right hand)
   • Push off through both feet to jump sideways so that you alternate which leg is on the box and which is on the floor
   • As you land, squat down and tap the box with the other hand while bringing the first hand back to your chin
   • Continue to alternate, picking up speed as you get more comfortable with the coordination

5. Squat jumps

   Squat jumps strengthen the legs, build power, and improve endurance.

   • Stand with feet hip shoulder apart, hands by your sides
   • Bend your knees and push your hips back while swinging your arms behind you
   • When your thighs are parallel with the floor, push through both feet to jump and swing your arms in front to propel yourself off the floor
   • Straighten your legs as you leave the floor, and bend as you descend so you land back in a squat position
   • Repeat

Cooldown

Lightly jog on the spot to bring your heart rate down and then perform some static stretches.

Boxing Workout For Beginners

This is a great workout for those just venturing into boxing as it begins to build your confidence with some of the key moves while strengthening and conditioning.

Workout

For each exercise do 1 minute, followed by 30 seconds rest, and repeat three times before moving on to the next exercise. Finish with some stretching.



1. Lateral Skater Jumps

   Skater jumps are great for warming up the body and work well as part of a boxing circuit.  

   • Start with your feet together and arms by your sides
   • Jump sideways off both feet, making sure to land only on the foot in the direction you jump (e.g. if you jump left, land on your left foot)
   • Without putting your other foot down, pause then jump sideways to the other foot
   • As you jump, swing both arms to increase your jumping distance

2. Straights With Foot Tap

   This exercise helps hand to feet coordination. Place an item on the floor around a foot in front of where you’ll be standing to act as a mark for your feet.

   • Stand with your feet hip width apart, hands in front of your chin
   • Jab your right hand straight forward
   • At the same time, step your right foot forward to tap the mark
   • Return to the starting position and repeat on the other side

3. Straight, Straight, Hook Combination

   This is one of the most basic boxing combinations and a good one for beginners to learn.

   • Start with your feet staggered and both hands in front of your chest
   • Step your right foot forward and allow the right hip to twist
   • At the same time, punch your right arm straight forward
   • Return your right hand to your chest and immediately punch your left hand forward, pressing off the ball of your left foot to allow the hips to twist
   • As you bring your left hand back to your chest, perform a front hook with your right hand
   • Reset back to starting position and perform for reps, making sure to repeat on both sides

4. Single Leg T Hops

   These are great for improving balance and coordination, as well as strengthening the quads.

   • Start standing with feet hip width apart, hands in front of your chest
   • Bring your left foot towards your glutes so your standing on the right leg
   • Take two big hops forward, then two to the left, and two the right
   • Step back and repeat on the other side

5. Mirrored shadow boxing

   Shadow boxing in front of a mirror is a great way to see what your punches look like and where you can improve – great for beginners!

   • Set up in front of a mirror with your feet shoulder width apart
   • Engage your core and bring your hands up in front of your chest
   • Practice different types of punches, watching yourself to see how you can make these look better
   • At the same time, practice your footwork – try jumping forwards and backwards, or stepping side to side

Boxing Circuit Workout Ideas

This circuit combines boxing drills, strength, and core in a full body workout.

Warm up

5 minutes of dynamic exercises such as jumping jacks, squat jumps, arm swings, and leg swings.

Workout

Do 10 reps of each exercise, then move straight on to the next exercise. After all exercises are done, rest for 1 minute. Repeat this circuit 4-5 times.



1. Lateral box jumps with straight punches

   This exercise helps coordination and agility and allows you to develop straight punches. Make it harder by holding light dumbbells in each hand.

   • Start side on to the step with one foot on the step, one foot on the floor
   • Bring both hands to your chin and make a fist
   • Jump to the side so that the foot on the floor ends up on the step, and the foot on the step ends up on the floor
   • At the same time, punch one arm straight forward
   • Repeat on the other side and alternate

2. Mountain climbers

   Mountain climbers are a full body exercise that can help with coordination and speed.

   • Begin in a high plank position with hands under shoulders and feet out behind you with your body in a straight line from heels to head
   • Push through your hands to reduce weight on the feet
   • Pick your right foot off the floor and pull your right knee towards your chest before placing it back down
   • As soon as your foot touches the floor, repeat on the other side
   • Alternate at speed, making sure your hips stay level the entire time

3. Straight and front hook with foot tap

   This boxing combination is great for working on some punches while improving coordination.

   • Start with feet hip width apart and hands in front of your chin
   • Step your right foot forward while simultaneously punching your right first straight ahead
   • Return to the starting position and repeat on the other side
   • Step your right foot back while jabbing your right first forward
   • Return to hip width apart and repeat on the other side
   • Step your right foot to the side and perform a front hook with your right arm
   • Return to neutral and repeat on the other side
   • Repeat for as many rounds as desired

    

4. Squat and overhead press

   Squat to overhead press is a full body exercise that will build strength, power, and coordination.

   • Stand with feet hip width apart holding a dumbbell in each hand in front of your shoulders
   • Squat down until your thighs are at least parallel with the floor
   • Push through your heels to drive up to standing, squeezing the glutes to help drive your hips forward
   • At the same time, push the dumbbells overhead by straightening the arms
   • Return back to starting position and repeat

5. Push up to renegade row

   This exercise strengthens the chest, shoulders, triceps, biceps, and back, and improves coordination and stability.

   • Place dumbbells shoulder width apart and adopt a high plank position with hands on dumbbells
   • Engage your core and glutes – your body should be in a straight line from heels to head
   • Keeping your elbows close to your sides, lower your body towards the floor, stopping when your elbows are bent to 90 degrees
   • Push through the dumbbells to straighten your arms back to a high plank position
   • Shift your weight onto your right hand and dumbbell, keeping the hips level, and then row your left dumbbell by pulling your left elbow towards the ceiling
   • Place the dumbbell back underneath your shoulder and repeat on the other side
   • Repeat for reps

Ab Workouts For Boxing

Your abs are responsible for keeping your torso stable and upright, but they also play a part in powering your moves, particularly punches that involve twisting the torso and hips.

Any ab workout for boxing should combine exercises that improve your ability to resist movement (like planks) as well as exercises that strengthen the core’s ability to move (like sit ups). Try doing 2-3 rounds of these exercises for a 10 minute ab workout you can add on the end of your other workouts a few times a week.



1. Russian twists

   Russian twists are great for boxers as they strengthen any moves that require your hips and upper body to twist.

   • Sit on the floor with feet in front of you, knees bent and facing the ceiling
   • Lean back so that your upper body and thighs make a 90 degree angle and your feet are off the floor
   • Keeping your legs still, back straight, and core engaged, twist your chest so that you can both hands to the floor on one side
   • Return to the middle and rotate to the other side
   • Repeat for desired reps

2. Single arm overhead kettlebell march

   This exercise works the core, builds shoulder stability, and improves coordination – a great option for budding boxers!

   • Standing with feet hip width apart holding a kettlebell in one hand
   • Engage your core and press the kettlebell overhead, making sure your shoulders are fully pushed up and your hand is stacked over your shoulder
   • Begin to slowly march on the spot, aiming to keep your body and the weight as stable as possible
   • Repeat for desired reps

3. Inch worm

   The inch worm strengthens both the core and the stabilising muscles in your shoulders, hips, and legs, making it a great exercise for building total body stability. It also helps to stretch the posterior chain and can be used as a full body warm up exercise.

   • Stand with your feet hip width apart, core engaged
   • Keeping your legs as straight as possible , bend forward at the hips and place your hands on the ground
   • Walk your hands forward until you are in a full plank position, body in a straight line from heels to head and shoulders, chest, core, and quads engaged
   • Keeping your hands still, walk your feet towards your hands while keeping your legs as straight as possible, so your hips raise closer to the ceiling
   • When your hands and feet are together, roll up through your spine back to standing
   • This is one rep

4. Deadbugs

   Deadbugs teach the core to resist movement as you must remain stable while your legs and arms move. It also works coordination and balance.

   • Lay with your back flat on the floor, arms extended above your chest and legs off the floor with knees bent at 90 degrees so shins are parallel to the floor
   • Brace your core by pulling your belly button towards the spine so that your back flattens against the floor
   • Slowly lower your right arm towards the floor behind your head at the same time as lowering your left leg towards the floor
   • Pause before returning back to starting position and repeating on the other side

5. Hollow holds

   The hollow hold is a challenging isometric exercise that is great for building core strength.

   • Lay flat on the floor with your arms extended overhead
   • Engage your core by tucking your pelvis towards your ribs and drawing the belly button in towards the spine, flattening your lower back against the floor
   • At the same time, raise your head, shoulders and arms off the floor, as well as the legs, making sure the mid and lower back and glutes remain flat to the floor
   • Hold for as long as possible or for your desired time

Partner Pad Drill Boxing Workouts

If you have a friend or coach you can box with, partner pad drills are a great way to hone your skills and get a feel for facing an opponent. Working with a partner can also help to motivate you and make your workouts more productive.



• Following Orders

  This partner drill is a great way to improve your reaction time and coordination.

  • Start in a staggered stance with hands by your chest
  • Your partner will give instructions for what type of punch and what pad to hit - follow these as quickly as possible

• Straight, Hook, Uppercut Combo

  This partner drill is a good way to practice every punch possible in a combination.

  • Stand with your feet shoulder width apart, slightly staggered, with hands in front of your chin
  • In quick succession, perform straight, hook, and uppercut, alternating the pads you aim for (e.g. left, right, left)
  • Repeat for as many desired reps or time on one side, then switch to the other

• 1, 2, Hook Combination With Footwork

  Partner pad drill that helps with aim and coordination. It’s important to reset between each combination for balance and protection.

  • Set up in a staggered stance, hands close to the chest
  • In quick succession, do two straights (both hands) and then a front hook
  • As you switch between hands, use your back foot to help twist your torso and provide more power
  • Reset both hands, step to the side, and repeat

Gym Exercises To Improve Boxing

For strength training exercises to boost your boxing, compound exercises are a great option as they build strength, power, and coordination. Some good exercises to add to your weekly routine include:



• Barbell squats. This is a lower body exercise that strengthens the quads, glutes, calves, hamstrings, and core.

• Push ups. Push ups strengthen the chest, shoulders, triceps, core, and quads. It’s great for pushing power, which can help with your punches.

• Bench press. The weights alternative to a push up, the bench press is a great way to progressively overload the chest and shoulder muscles.

• Deadlifts. Deadlifts strengthen the posterior chain including glutes, hamstrings, and back, and can help build power. It’ll also compliment boxing training which often focuses on the anterior chain.

• Pull ups. Pull ups work the back, biceps, forearms, and core, and can help to stabilise the shoulders which is useful for boxers.

• Overhead press. Shoulder presses strengthen the shoulders and core, key areas for boxing.

Adding in a few boxing drills to each of your workouts, or a couple of boxing circuits to your weekly routine, is a great way to improve your coordination, endurance, speed, and technique. If you’re more serious about boxing, why not work with a specialist boxing coach like Robert? You can find more information about your local PTs on your local gym page.