Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
Boxing is a sport that demands high levels of physical fitness, mental toughness, and strategic thinking. However, you don't need to step into the squared circle to reap the benefits of boxing training.
Boxing workouts offer a comprehensive fitness routine that can improve cardiovascular health, build muscle, enhance coordination, and boost confidence.
In this article, we will explore the benefits of a boxing workout for non-boxers and provide a sample workout to get you started.
Sample 1-Hour Boxing Workout
This sample hour-long boxing workout is designed for beginners and can be done at home or in a gym. It includes a warm-up, skill drills, conditioning exercises, and a cool-down.
Warm-Up (10 minutes)
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Jump Rope (3 minutes): Start with a basic jump rope routine to get your heart rate up and warm up your muscles.
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Dynamic Stretching (3 minutes): Perform dynamic stretches such as leg swings, arm circles, and torso twists to prepare your body for the workout.
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Shadow Boxing (4 minutes): Shadow boxing involves throwing punches in the air while moving around. Focus on your form and technique, imagining an opponent in front of you.
Skill Drills (20 minutes)
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Jab, Cross Combination (4 minutes): Practice the basic one-two punch combination. Stand in your boxing stance, and throw a jab with your lead hand, followed by a cross with your rear hand. Repeat this combination while focusing on speed and accuracy.
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Hook and Uppercut Drills (4 minutes): Work on your hook and uppercut punches. For the hook, pivot your lead foot and rotate your hips, delivering a powerful punch with your lead hand. For the uppercut, drop your rear shoulder and drive your fist upward, using your legs and core for power.
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Footwork Drills (4 minutes): Practice moving in different directions while maintaining your boxing stance. Move forward, backward, and side to side, focusing on quick, controlled steps.
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Defensive Moves (4 minutes): Work on slipping, bobbing, and weaving to avoid imaginary punches. These defensive moves improve your agility and reaction time.
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Combination Practice (4 minutes): Put together different punch combinations (e.g., jab-cross-hook, jab-cross-uppercut) and practice them with footwork and defensive moves.
Conditioning (20 minutes)
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Heavy Bag Work (8 minutes): If you have access to a heavy bag, spend time practicing your punch combinations and power shots. Focus on maintaining a steady rhythm and incorporating footwork.
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Plyometric Exercises (6 minutes): Perform exercises such as burpees, squat jumps, and box jumps to improve explosive power and endurance.
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Core Strengthening (6 minutes): Finish your conditioning with core exercises like Russian twists, leg raises, and planks to build a strong foundation for your punches.
Cool-Down (10 minutes)
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Static Stretching (5 minutes): Perform static stretches for all major muscle groups to promote flexibility and reduce muscle soreness.
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Deep Breathing and Relaxation (5 minutes): Focus on deep breathing and relaxation techniques to lower your heart rate and calm your mind.
Benefits of Boxing Workouts for Non-Boxers
Just because you don't have any plans to step into the ring anytime soon doesn't mean you can't train like a fighter. Here are six reasons why you should think about giving a boxing workout a shot.
1. Cardiovascular Health
Boxing is a high-intensity workout that significantly improves cardiovascular health. The combination of punching, footwork, and defensive movements keeps your heart rate elevated, which enhances cardiovascular endurance and reduces the risk of heart disease.
2. Full-Body Strength
Boxing engages multiple muscle groups simultaneously. Punching power comes from the legs, core, and upper body, while footwork and defensive movements strengthen the lower body. Regular boxing training can lead to improved muscle tone and increased overall strength.
3. Weight Loss
Due to its high-intensity nature, boxing is an excellent workout for burning calories and dropping excess weight. A typical boxing session can burn between 500-800 calories per hour, largely depending on the intensity and individual factors.
4. Improved Coordination and Balance
Boxing requires precise movements and excellent coordination between the upper and lower body. Regular training improves hand-eye coordination, reflexes, and balance, which are beneficial for daily activities and other sports.
5. Stress Relief and Mental Toughness
The physical exertion of boxing releases endorphins, which help reduce stress and improve mood. The mental focus required for boxing also enhances concentration and discipline. Moreover, the sense of accomplishment from mastering new techniques boosts confidence and mental toughness.
6. Functional Fitness
Boxing movements mimic real-life actions such as pushing, pulling, and rotating. This functional aspect of boxing training improves overall fitness and can make daily tasks easier and safer to perform.
Conclusion
Boxing workouts offer a myriad of benefits that extend beyond the ring. They provide a comprehensive fitness routine that improves cardiovascular health, builds strength, enhances coordination, and boosts mental well-being. Whether you're looking to lose weight, relieve stress, or simply switch up your fitness routine, incorporating boxing workouts can help you achieve your goals.
So, put on your gloves, find a partner or a heavy bag, and start punching your way to better health and fitness. The journey might be challenging, but the rewards are well worth the effort.
Tyler DiGiovanni
Author