Boxing Training at Home: Recommendations and Exercises

Trying boxing training at home is possible if you're consistent and disciplined. Today, we'll share a work out plan and some very interesting tips to help.
Boxing Training at Home: Recommendations and Exercises

Last update: 01 October, 2021

Boxing training at home is a great idea because it’s a sport that never gets old. Whether you practice it at a competitive or amateur level, boxing is one of the disciplines that demand greater consistency, strength, and endurance. Unfortunately, it isn’t a cheap sport, which is why we wanted to give you a home boxing training plan to increase your performance at a low cost.

Gloves, bandages, special bags, personal trainers, and joining a gym may dissuade you from trying this sport. This is especially the case if you’re a beginner and don’t want to get involved without some experience first.

If this is you, or if you can’t or don’t want to join the gym just yet, listen up! With the following boxing training routine, you’ll be able to achieve the strength, endurance, and agility that this discipline demands from the comfort of your own home.

What skills do I need for boxing training at home?

Boxing is much more than two people punching each other in a ring. Hours and hours of endurance and strength training, plus sessions aimed at improving technique, are hidden behind each fighter. This last bit is very important, since boxing isn’t only about strength. Technique is what determines who wins and who loses.

Small details such as how your legs are positioned, the angle of your punches, your back posture, the speed of your defense, and how you dominate your opponent can tip the balance in your favor during a fight. If you want to be among the best at your level, then you have to pay attention and improve your technique.

This, of course, can only be achieved over time and with the help of coaches with extensive background and experience. Although you can fine-tune your technique on your own, the home boxing training that we focus on today is focused on your physical state.

Broadly speaking, to be a good boxer you need endurance, strength, and intelligence. There’s no magic formula, but the best professional boxers have always met these conditions. If you want to become a professional, you must have discipline, perseverance, a good team, and instinct.

Two men boxing
Boxing is a sport that exceeds mere strength. It requires technique and a lot of training.

5 exercises for boxing training at home

There are many ways to implement a boxing training plan at home. Nowadays, it’s very common for athletes to use high-intensity interval training (HIIT). This consists of short, 30-40 minute routines in which aerobic and anaerobic exercises are combined in interval sequences.

It’s also very common for them to focus on improving the fighter’s speed, strength, and endurance. Remember, after all, winning comes from being in better shape than your opponent.

1. Jump rope

Jumping rope is one of the most complete aerobic exercises you can do. Studies have supported its effectiveness in increasing agility, endurance, and speed. These are three fundamental qualities in boxing. We also know that it’s efficient in improving balance. Also, because of the number of calories it burns in a short time, it’s ideal for losing weight.

If you want, you can train based on high-intensity intervals for one minute, which you will add two minutes at medium frequency. You should do the movement with your feet together, shoulders relaxed, eyes fixed straight ahead and without swinging sideways to avoid injury (such as sprains).

Include sessions between 15-20 minutes, but they can be shorter depending on the intensity. Remember to do them in an area with lots of space.

2. Sit-ups

Having a strong abdominal area is very important for any boxer. A good part of the blows is directed near this area and its training guarantees balance, coordination, and equilibrium.

Here is a routine of the types that you can do all without any equipment. If you want to be stronger, you can add some with extra weight. The important thing is that you focus on working all the muscles, including the obliques.

Considering that one of the objectives is to increase your endurance, you can increase the number of repetitions you do for each set. We recommend they be between 15 and 30 and to do them at alternating speeds. Although it may seem simple, the plank is one of the most complete exercises.

3. Burpees

This exercise isn’t usually included in routines, but that you can use in your boxing training at home. Integrating a burpees session benefits you in many ways, especially to improve your overall physical capacity and encourage weight loss.

You should always do this exercise with interval sequences so you can boost your aerobic threshold to a maximum level. Ideally, you should do the full version which includes a push-up during the descent. If you want, you can use a special backpack to add a bit of weight.

4. Boxing training at home: Shadowboxing

This is one of the most popular boxing training exercises at home. Many people practice it in front of a mirror or record their sessions to see what their movements, technique, speed, and angle are like.

It’s basically competing with an imaginary opponent, preferably in an area delimited by a ring. Through shadowboxing, you can practice the most used punches, such as the jab, the hook, the swing, the hook, the crochet, the direct, and the uppercut.

Evidence suggests that this workout is useful to increase the aerobic power of boxers, so you have to regularly add it to the routine. Start with 5-10 minute sessions and then increase them, always trying to improve the fighting technique.

5. Punching bag

In the beginning, we said you wouldn’t need extra equipment to perform this boxing training at home. However, the truth is that a bag is the best ally of a fighter when it comes to improving his physical condition. If don’t want to or can’t buy one, here are some ideas on how to make one with the materials you have at home.

There are differences between fighting with a punching bag and fighting with a real competitor. However, it gives you a pretty solid idea of what it’s like to hit a body without exposing yourself.

You should do at least 30 minutes, which you will then increase to 60 minutes depending on your physical condition. Of course, you have to do it in movement so you can avoid hitting in only one direction.

For comprehensive training, you should complete the exercises presented with weight lifting sessions, sparring practice, and a balanced diet according to your demands and goals.

A woman practicing boxing
Punching bags can be made from household items or recycled materials.

The benefits of boxing

There are many reasons to include a boxing workout routine at home. Basically, the benefits you receive depend on your goals. It isn’t the same if you do it with competitive aspirations or just for fitness, hobby, or amateur level.

In any case, here are 10 advantages of boxing at home:

  1. Increased strength, endurance, and muscle mass
  2. It’s ideal for weight loss or weight maintenance
  3. Boxing reduces stress and tension
  4. It’s an alternative to classic sports that can lead to monotony
  5. Boxing improves your cardiovascular performance and prevents heart disease
  6. It increases your bone density
  7. It raises your self-esteem
  8. Boxing improves your balance, coordination, and stability
  9. It trains your body in an integral way
  10. Boxing is a method of self-defense

Always prioritize your safety when boxing training at home

Of course, you should be aware that boxing training involves several risks. The chances of suffering a head injury are higher than in any other sport. There may even be long-term consequences, such as tremors and headaches.

Whenever you practice it with a competitor, you should always have the proper protective equipment, such as a helmet, gloves, and mouthguard. If possible, have a comprehensive medical examination of your physical condition once a year if you box intensively.

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