Designing your own Home Boxing Workout
Training in boxing at home is very easy to get started with. Like most things though, you’ll need some instruction and a push in the right direction in order to get moving. Right here, you’ll find a complete several sample boxing workouts for home training that will help you dive right in. Whether you follow them exactly or use them as a basic primer to help you design your plan, these are proven workouts that will produce legitimate results.
What you need:
- A few essential pieces of boxing equipment
- 30 to 60 minutes
And that’s the beauty of training in boxing at home. You don’t need any training partners or coaches, and you don’t need much gear or fancy equipment. All you need is the motivation to get to work, and a little bit of time, and you’ll be all set.
Complete Sample Boxing Workout #1 – Beginner
7 3-minute rounds or approximately 30 total minutes with 1-minute rest between rounds
This is the ideal boxing workout when you’re just getting started. You want to get into better shape, learn the basics and improve your conditioning. Even better, you can knock it out in half an hour and move on with your life.
- Jumping rope to warm up: 1 round
- Heavy bag: 3 rounds
- Speed bag: 2 rounds
- Jumping rope to cool down: 1 round
—> Check out the rest of our boxing training section for more training tutorials, how-tos, tips, and everything you need to know to hit the gym.
Complete Sample Boxing Workout #2 – Intermediate
11 3-minute rounds or approximately 45 total minutes with 1-minute rest between rounds
You’ve already been training for a bit, so you have experienced gains in conditioning, strength and skill. Take things up a notch and test yourself more with this intermediate sample boxing workout for home training.
- Jumping rope: 1 round
- Shadow boxing: 1 round
- Heavy bag: 5 rounds
- Speed bag: 2 rounds
- Jumping rope: 2 rounds
Complete Sample Boxing Workout #3 – High Intensity
14 4-minute rounds or approximately 60 total minutes with 30-second rest between rounds
Your standard workout isn’t cutting it anymore. You want to push yourself to the limit and tax your body for an intense effort, and great gains. You’ll add a bit of strength training, while simultaneously reducing your rest time and adding length to each training round.
- Alternate three sets each of push-ups and your favorite abdominal exercises for boxers (complete in approx 2 rounds)
- Jumping rope: 2 rounds
- Shadow boxing: 1 round
- Heavy bag: 5 rounds
- Speed bag: 2 rounds
- Jumping rope: 2 rounds – continuous without rest
Complete Sample Boxing Workout #4 – Quick Burn
10 3-minute rounds with no rest, for 30 total minutes
The high intensity workout is great, but right now you need to finish your training session in 30 minutes. Try out this quick burn or rapid fire sample boxing workout to get the job done. You eliminate all rest in-between rounds, and use the round buzzers simply to tell you when to switch focus.
- Jumping rope: 1 round
- Shadow boxing: 1 round
- Heavy bag: 5 rounds
- Speed bag: 2 rounds
- Jumping rope: 1 round
Of course, when you want to create your own complete home boxing workout, you can do just about anything that works for you personally. The above examples are just that, use them as a guide, tweak them to fit your own needs and preferences, and then get to work. Mix and match different concepts, and rotate between various workout structures to train your entire body and improve your overall fitness level.
The results in terms of fitness, health and wellbeing, appearance, weight loss, and of course, fighting technique, will speak for themselves.
