Boxers practice a variety of different exercises to develop lower- and upper-body strength, faster footwork, and greater punching power. Boxing training may include [high-intensity interval training](https://www.masterclass.com/articles/hiit-workout-guide) (HIIT) workouts, strength training, weightlifting, [metabolic conditioning](https://www.masterclass.com/articles/metabolic-conditioning-workout-guide) workouts, shadowboxing, kickboxing, cardio, and plyometric exercises. As boxers are required to train for specific weight classes, boxing workouts often result in weight loss. Though weight training is an element of boxing workouts, boxers tend to focus on building lean muscle rather than bulking up like a bodybuilder.

Boxing gyms are typically equipped with gloves, jump ropes, punching bags, heavy bags, speed bags, pull-up bars, medicine balls, barbells, and dumbbells. Beginners can easily practice an at-home boxing workout with bodyweight exercises and minimal equipment, but you will benefit from at least having boxing gloves and a punching bag.

There are several notable benefits of boxing workouts:

1. __Boxing workouts are full-body workouts__. Boxing workouts combine [upper-body](https://www.masterclass.com/articles/upper-body-exercises) and [lower-body](https://www.masterclass.com/articles/lower-body-exercises) exercises to develop strength and agility. Punching power comes from your base, not your arms. Building strength in your glutes, lower back, calves, and quads can help you land a jab with more power. Training the upper body—especially the core, triceps, biceps, and lats—helps keep you in fighting shape and develops greater coordination.
2. __Boxing workouts can improve cardiovascular health__. Boxing workouts include high-intensity exercises that elevate your heart rate, helping decrease the risk of heart disease.
3. __Boxing workouts improve your balance__. Boxing techniques involve quickly responding to external feedback, whether you’re sparring with another boxer in the ring or with a punching bag. Training the body to adapt quickly and move continuously can help improve your balance and coordination. 

In order to reap the benefits of boxing exercises, it’s important to establish a training schedule. For the best results, practice a boxing workout plan every day.

Take your workout to the next level with a boxing training routine.

- __Warm-up__: Start by doing a two-minute round of [jumping jacks](https://www.masterclass.com/articles/jumping-jacks-guide). If you have a jump rope, use it instead. Immediately move to the next round.
- __Shadowboxing__: Choose a boxing combo to practice, such as jab-uppercut-jab. You can do this with or without a punching bag. Practice this combo for one minute. Rest for thirty seconds. Repeat eight reps before moving on to the next round.
- __Conditioning__: Practice five [burpees](https://www.masterclass.com/articles/burpee-guide) or sprints, five [sit-ups](https://www.masterclass.com/articles/sit-up-guide), five push-ups, five lunges, and five [squats](https://www.masterclass.com/articles/how-to-do-squats). Rest for thirty seconds. Repeat eight to ten reps before moving on to the next round.
- __Footwork__: Practice side steps and forward-and-back steps, for ten minutes. For each footwork drill, start in a boxing stance with your feet shoulder-width apart. For side steps, quickly take ten steps to the left, then ten steps to the right. Push off your left foot when moving to the right, and your right foot when moving to the left. Repeat for two minutes. For forward-and-back steps, quickly take ten steps forward, then ten steps backward. Push off your back foot when moving forward, and your front foot when moving backward. Repeat for two minutes. Alternate footwork drills for a total of ten minutes.
- __Cool-down__: This is an active cool-down. Practice ten [crunches](https://www.masterclass.com/articles/high-crunches-guide) and ten [jump squats](https://www.masterclass.com/articles/jump-squats-guide). Focus on speed. Repeat without resting for ten minutes. 
If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
Boxing workouts include high-intensity training exercises that develop speed, strength, and agility. Learn how to train like a champion and get into fighting shape with a simple boxing workout routine.

Boxing workouts include high-intensity training exercises that develop speed, strength, and agility. Learn how to train like a champion and get into fighting shape with a simple boxing workout routine.

Boxing Workout Guide: How to Do a Boxing Workout Routine 

Boxers practice a variety of different exercises to develop lower- and upper-body strength, faster footwork, and greater punching power. Boxing training may include <a href='https://www.masterclass.com/articles/hiit-workout-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/hiit-workout-guide","linkCopy":"high-intensity interval training","category":null}'>high-intensity interval training</a> (HIIT) workouts, strength training, weightlifting, <a href='https://www.masterclass.com/articles/metabolic-conditioning-workout-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/metabolic-conditioning-workout-guide","linkCopy":"metabolic conditioning","category":null}'>metabolic conditioning</a> workouts, shadowboxing, kickboxing, cardio, and plyometric exercises. As boxers are required to train for specific weight classes, boxing workouts often result in weight loss. Though weight training is an element of boxing workouts, boxers tend to focus on building lean muscle rather than bulking up like a bodybuilder.

What Is a Boxing Workout? 

Boxing gyms are typically equipped with gloves, jump ropes, punching bags, heavy bags, speed bags, pull-up bars, medicine balls, barbells, and dumbbells. Beginners can easily practice an at-home boxing workout with bodyweight exercises and minimal equipment, but you will benefit from at least having boxing gloves and a punching bag.

What Equipment Do You Need for a Boxing Workout?

There are several notable benefits of boxing workouts:<ol class="mc-m-4"><li class="mc-my-4"> 1. Boxing workouts are full-body workouts. Boxing workouts combine <a href='https://www.masterclass.com/articles/upper-body-exercises' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/upper-body-exercises","linkCopy":"upper-body","category":null}'>upper-body</a> and <a href='https://www.masterclass.com/articles/lower-body-exercises' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/lower-body-exercises","linkCopy":"lower-body","category":null}'>lower-body</a> exercises to develop strength and agility. Punching power comes from your base, not your arms. Building strength in your glutes, lower back, calves, and quads can help you land a jab with more power. Training the upper body—especially the core, triceps, biceps, and lats—helps keep you in fighting shape and develops greater coordination. </li><li class="mc-my-4"> 2. Boxing workouts can improve cardiovascular health. Boxing workouts include high-intensity exercises that elevate your heart rate, helping decrease the risk of heart disease. </li><li class="mc-my-4"> 3. Boxing workouts improve your balance. Boxing techniques involve quickly responding to external feedback, whether you’re sparring with another boxer in the ring or with a punching bag. Training the body to adapt quickly and move continuously can help improve your balance and coordination. </li></ol>In order to reap the benefits of boxing exercises, it’s important to establish a training schedule. For the best results, practice a boxing workout plan every day.

3 Benefits of Doing Boxing Workouts 

Take your workout to the next level with a boxing training routine.<ul class="mc-m-4 list-styled"><li class="">Warm-up: Start by doing a two-minute round of <a href='https://www.masterclass.com/articles/jumping-jacks-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/jumping-jacks-guide","linkCopy":"jumping jacks","category":null}'>jumping jacks</a>. If you have a jump rope, use it instead. Immediately move to the next round. </li><li class="">Shadowboxing: Choose a boxing combo to practice, such as jab-uppercut-jab. You can do this with or without a punching bag. Practice this combo for one minute. Rest for thirty seconds. Repeat eight reps before moving on to the next round. </li><li class="">Conditioning: Practice five <a href='https://www.masterclass.com/articles/burpee-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/burpee-guide","linkCopy":"burpees","category":null}'>burpees</a> or sprints, five <a href='https://www.masterclass.com/articles/sit-up-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/sit-up-guide","linkCopy":"sit-ups","category":null}'>sit-ups</a>, five push-ups, five lunges, and five <a href='https://www.masterclass.com/articles/how-to-do-squats' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-do-squats","linkCopy":"squats","category":null}'>squats</a>. Rest for thirty seconds. Repeat eight to ten reps before moving on to the next round. </li><li class="">Footwork: Practice side steps and forward-and-back steps, for ten minutes. For each footwork drill, start in a boxing stance with your feet shoulder-width apart. For side steps, quickly take ten steps to the left, then ten steps to the right. Push off your left foot when moving to the right, and your right foot when moving to the left. Repeat for two minutes. For forward-and-back steps, quickly take ten steps forward, then ten steps backward. Push off your back foot when moving forward, and your front foot when moving backward. Repeat for two minutes. Alternate footwork drills for a total of ten minutes. </li><li class="">Cool-down: This is an active cool-down. Practice ten <a href='https://www.masterclass.com/articles/high-crunches-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/high-crunches-guide","linkCopy":"crunches","category":null}'>crunches</a> and ten <a href='https://www.masterclass.com/articles/jump-squats-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/jump-squats-guide","linkCopy":"jump squats","category":null}'>jump squats</a>. Focus on speed. Repeat without resting for ten minutes. </li></ul>

How to Do a Boxing Workout 

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

How to Work out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

Boxing workouts include high-intensity training exercises that develop speed, strength, and agility. Learn how to train like a champion and get into fighting shape with a simple boxing workout routine.

Boxing workouts include high-intensity training exercises that develop speed, strength, and agility. Learn how to train like a champion and get into fighting shape with a simple boxing workout routine.
