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Exercise - Sports - Boxing Routines

As a boxer you will need to train very hard and intensely to get the best chance of winning a boxing match.

Boxing Routines

What is boxing?

Boxing is known as a combat sport whereby two people, wearing gloves, throw punches at each other in a boxing ring for a set time limit. As a boxer you will need to train very hard and intensely to get the best chance of winning a boxing match.

Boxing programmes/routines

Boxing workouts are usually intense and lengthy, they are at least one hour long, this ensures a warmup, main workout and cool down can be incorporated. Often when boxers are in preparation for a match, they will train 5 to 6 times each week. However, they will make sure they incorporate a day of rest so that their body can recover. 

Firstly, when boxing, stance is vital to master. It helps you dodge and throw punches. In addition, boxing is around 20% aerobic exercises and 80% anaerobic which is why interval, weight and cardio training are all important to improve balance, agility, speed, power and strength. 

There are several types of activities that boxers utilise in their workouts including; 

Skipping rope 

This is popular and fun, cardio exercise which helps to reduce body fat as well as improve footwork, agility, endurance, speed and coordination. Types of jumping rope include; running in one spot, double unders and criss cross.

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Exercise – Sports – Boxing Routines

Boxing Routines

Boxing FAQs

What Is Boxing?

Boxing is one of the oldest and simplest sports. It typically describes two people fighting with their fists. It is a dual that has hundreds of years of history. This sport should not be viewed as a ‘brawl’ or ‘street fight’ as there are a series of rules and regulations that must be followed when competing. Such rules vary between levels of skill in this sport.

What Are The Benefits Of Boxing?

Aside from the fact boxing provides you with a fun workout as opposed to a boring fitness routine, there are several other benefits you will gain when taking up boxing as part of your exercise routine. These include: cardio fitness; improved coordination and improved self-defence and confidence.

What are the benefits of using a heavy punching bag?

There are many benefits of using a heavy punching bag including; increased aerobic endurance, increased punching power, improves coordination, improves footwork technique and improves physique. 

What are the different types of boxing punches?

There are different types of punches used for different things in boxing including; jabs, cross, hooks and uppercuts. 

How do you take a punch?

If you are a beginner at boxing, it can be nerve wracking when taking punches. Just remember to relax, have eye contact, brace your body and roll with the punches.

Shadow boxing 

Shadow boxing is often performed in the warmup or before incorporating a heavy punch bag. This is basically where you punch the air to practice the movement and warm up your body. 

 Using a heavy bag

This is a very traditional boxing exercise as it has so many benefits and helps beginners get ready for sparring. Benefits include; 

  • Increased aerobic endurance 
  • Improve punching power – beginners are able to learn the correct punching technique and what muscles to use. 
  • Improve coordination – By circling the punchbag, it will improve your coordination, as well as movements and posture. 
  • Better boxing technique
  • Improved shape – This is a great cardio exercise.
  • Improved footwork technique

Different types of punches;

  • Jab – with your leading hand, throw a quick straight punch, not a power punch, this movement starts with a slight pivot from the hips.
  • Cross – this punch comes from the back hand, this is more powerful than a jab. 
  • Hook – The aim of this punch is to hook around the side of your opposition’s head. Power will come from your legs and hips. 
  • Uppercut – a punch thrown vertically aiming to hit the opposition’s chin to knock them off balance. 


  • Barbell Deadlifts
  • Dumbbell shoulder press
  • Pull ups
  • Barbell curls
  • Crunches 


For abdominal and compound movements, do sets in threes and twos for other exercises. The aim for boxers when training is to increase power and strength so they don’t need to do loads of sets. 


Reps should be around 5 when doing compound exercises, for other exercises it should be around 8. Except leg raises and crunches should be higher reps, around 25. 


When running HIIT exercises should be incorporated to increase endurance capacities and burn calories. 

Flexibility and stretching

This prevents boxers from getting injured and should be included in all workouts. For example; wrist circles, toe touches, arm circles, knee circles and leg stretches. 

Example workout

Monday – 

Skipping rope for sets of 3 minutes

Use the speed bag for rounds of 3 minutes

Spar for ten to fifteen minutes

Tuesday – 

Legs : barbell squats, doing 3 sets of 5 reps

Lats : 2 sets of 8 pull ups

Lower abs : leg raises 3sets of 25 reps

Upper abs : 3 sets of 25 crunches 

Wednesday – rest


Running /HIIT training

Friday –

Shadow boxing for five minutes

Use the heavy punch bag in rounds of three minutes


Legs : barbell squats, doing 3 sets of 5 reps

Lats : 2 sets of 8 pull ups

Lower abs : leg raises 3sets of 25 reps

Upper abs : 3 sets of 25 crunches 

Sunday – rest

How to get the most out of boxing routines


Eating a well balanced diet is so important for boxers to help them perform at the best of their ability. They should eat every couple of hours to reduce feelings of hunger and keep a high metabolism. This is necessary for fat loss and staying lean. Protein is also essential to build and repair muscles, training boxers should aim to eat around 1.5 grams of protein per bodyweight pound, this also ensures the body has enough amino acids. Around 2 to 4 grams of carbs should be eaten per pound of body weight. Fats should be eaten in limited quantities. In addition, it is vital to stay hydrated during the day, by drinking enough water and sometimes supplementing it with multimineral and multivitamins. 


Rest is vital. In between different sets, boxers should rest for 1 to 2 minutes to avoid wear out. They also should get a good night’s sleep of around 8 hours each night to help repair and recover muscles. If you are a beginner, it would be beneficial to have two rest days, if not, one rest day may be sufficient. 


Train Like a Fighter

In Train Like a Fighter, professional mixed martial artist and UFC legend Cat Zingano offers step-by-step instructions for 60 exercises she uses to get in fighting shape–exercises focused on strengthening your upper body, core, and lower body, as well as full-body training movements.


Boxing Fitness

Whether you’re serious about boxing or just serious about getting in shape this book will help. The same methods that build speed, stamina and power in the ring have just as much to offer the fitness enthusiast or the beginner. Ian Oliver’s credentials are indisputable and his advice indispensable.


Championship Fighting

Fighting techniques and strategies from World Champion Jack Dempsey. Champion Boxing instructs the reader in the theory, training, and application of powerful punching, aggressive defense, proper stance, feinting, and footwork. The methods Dempsey reveals will prove useful to both amateurs and professionals.

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Exercise Sports Boxing Routines