Boxing Workout for Beginners: Tips and Tricks to Get Started
Updated March 2024
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In the combat sport of boxing, two competitors exchange punches and footwork in an enclosed ring to land blows and dodge others. To succeed, you need technical know-how, strategy, and physical fitness. Boxing is a full-body activity that can aid with stress reduction and the development of cardiovascular fitness, strength, coordination, and agility.
Beginners should begin with good technique, a lower level of effort, and professional coaching or training. Safety considerations, including using the appropriate gear, warming up completely, escalating the intensity gradually, and getting medical help if you experience pain or discomfort, should also be followed.
Beginners can learn about boxing in this article as a form of exercise. It discusses the health advantages of boxing, such as a full-body workout, increased fitness, and stress relief, as well as basic safety tips like wearing the right gear and escalating the intensity gradually.
Additionally, it contains a 12-round beginner's exercise regimen that consists of a warm-up, shadowboxing, heavy bag work, mitt work, speed bag work, sparring, and a cool-down. To lower the risk of injury and enhance performance, the article emphasizes the value of proper technique and the advantages of taking classes or working with a coach.
Is Boxing a Good Workout For Beginners?
Yes, boxing can be a good workout for beginners as it provides a full-body workout that can help improve cardiovascular fitness, strength, coordination, and agility. It also provides a fun and engaging way to stay active and relieve stress. However, it's important to learn proper techniques and start with lighter intensity to reduce the risk of injury.
How Often Should a Beginner Train Boxing?
As a beginner, it's recommended to train two to three times a week to start with. This frequency allows enough time for rest and recovery while still making progress in terms of fitness and skill development. It's also important to listen to your body and adjust the frequency and intensity of training accordingly, taking into account any pre-existing conditions or injuries.
Safety and Precautions
Here are some safety tips and precautions for boxing.
Utilize Safety Equipment
Use hand wraps (affiliate link), gloves, and headgear (affiliate link) to protect your hands, head, and face.
Warm Up Thoroughly
Do a proper warm-up, including dynamic stretching, jumping jacks, and shadowboxing, to prepare your muscles for the workout.
Learn the Right Technique
Take lessons or train with a knowledgeable coach to ensure that you are using the correct technique and reducing the risk of injury.
Gradually Up the Effort
Begin with a lower level of intensity and gradually raise the volume and length of your workouts.
Stay Hydrated
Stay hydrated before, during, and after training to prevent dehydration and fatigue.
Rest and Recover
Give your body enough rest and recovery time between training sessions to avoid overuse, injuries, and fatigue.
Stop If You Feel Pain
If you experience pain or discomfort during training, stop and seek medical attention if necessary.
By following these safety precautions, you can reduce the risk of injury and enjoy the benefits of boxing as a beginner.
Overall Goals of Boxing Workouts
The overall goals of boxing workouts can vary depending on the individual, but some common goals include the following:
1. Greater fitness: Boxing is a full-body exercise that can improve agility, strength, coordination, and cardiovascular fitness.
2. More speed and power: Punches with additional speed and power can be more effective in the ring, thanks to consistent training.
3. Improved method: Beginners can learn proper technique and form through lessons or training with a coach, which can lower their risk of injury and boost their performance.
4. Relieve stress: Boxing is a way to get rid of stress and boost mental health.
5. Self-defense: Individuals can acquire the skills and self-assurance necessary to defend themselves in real-world situations by learning boxing techniques and strategies.
6. Weight control: Boxing can help you lose weight and keep it off in a healthy way.
These are some of the common goals of boxing workouts, but the specific goals may vary depending on the individual's fitness level, experience, and interests.
Boxing Workout for Beginners
Warm-Up
Warming up before exercise is important because it prepares the body for the physical demands of the workout and helps to reduce the risk of injury. A warm-up increases blood flow to the muscles, raises the heart rate, and helps to loosen and warm up the joints.
Spend five minutes dancing, powerwalking, jumping rope, jogging, or dancing in place. You should get your heart rate up a little and move your feet.
Workout
Round 1: Warm-up
Time: 3-5 minutes
Purpose: To increase blood flow to the muscles, increase heart rate, and avoid injury.
Exercise: To get your body warmed up, jump rope or jog in place for five minutes.
Round 2-3: Shadowboxing
Time: Perform 2 rounds for 3 minutes each
Purpose: To develop an efficient offense and defense, it is essential to practice slipping, jab cross punches, footwork, and head movement.
Exercise:
With your dominant foot slightly behind the other, stand with your feet shoulder-width apart. In a guard position, keep your knees slightly bent and your hands raised.
Moving around the area, shifting your weight, and practicing your footwork are the first steps. Concentrate on maintaining your stance and balance.
Focus on your technique and accuracy as you begin to throw punches. Your punches, such as jabs, crosses, hooks, and uppercuts, should be varied.
Include footwork and movement in your shadowboxing as you punch. To improve your overall mobility and coordination, you should move laterally, circle, and step forward and backward.
Round 4-5: Heavy bag work
Time: Do 2 rounds of 3 minutes each
Purpose: To increase your endurance, speed, and power.
Exercise: Work the heavy bag with punches, combinations, and footwork. Make sure your technique is correct, that you rotate your hips, and that you use your entire body to generate power.
Round 6: Mitt's work
Time: 3 minutes
Purpose: To improve accuracy and power with punches.
Exercise: Partner holds mitts while you work on accuracy and power with punches. Your partner can call out combinations or have you focus on specific punches.
Round 7-8: Speed bag
Time: Perform 2 rounds for 2 minutes each
Purpose: To improve hand-eye coordination and speed.
Exercise: Work the speed bag to improve your hand-eye coordination and speed. Focus on maintaining a consistent rhythm and speed while punching the bag.
Round 9: Rest
Time: 1 minute
Purpose: To catch your breath and hydrate.
Exercise: Take a 1-minute break to catch your breath and hydrate. Drink water and stretch to prepare for the next round.
Round 10-11: Sparring
Time: Do 2 rounds of 3 minutes each
Purpose: To apply your skills against a partner while wearing protective gear.
Exercise: Spar with a partner to apply your skills and test your technique. Remember to wear proper protective gear, including gloves, headgear, and a mouthguard.
Round 12: Cool-down
Time: 5 minutes
Purpose: To stretch, foam roll, and hydrate to recover from the workout.
Exercise: Stretch, foam roll, and hydrate to help your body recover from the workout. Focus on stretching the muscles you worked during the workout, and replenish fluids to prevent dehydration.
Cooldown
A cooldown is an important part of a boxing workout and should be performed after each session. A good cooldown routine can include light stretching to help prevent muscle soreness and stiffness, foam rolling to release tight muscles and improve flexibility, light cardio to bring the heart rate back to normal, hydration to replenish fluids lost during the workout, and relaxation to calm the mind and reduce stress.
Stretching should focus on the muscles used during the workout and should be performed slowly and gently. Foam rolling can help to release tension in tight muscles and improve flexibility, while light cardio can help to bring the heart rate back to normal.
Hydration is important to replenish fluids lost during the workout, and relaxation can help to calm the mind and reduce stress. The goal of the cooldown is to gradually bring the body back to a state of rest and recovery, not to cause further fatigue or injury.
Weekly Workout Schedule
Monday
Warm-up: 5-minute jump rope or jog in place
Shadowboxing: 3 rounds of 3 minutes each
Heavy bag work: 3 rounds of 3 minutes each
Speed bag: 2 rounds of 2 minutes each
Mitt work: 3 rounds of 3 minutes
Sparring: 2 rounds of 3 minutes each
Cool-down: 5-minute stretching and foam rolling
Tuesday
Rest day or active recovery (light cardio or yoga)
Wednesday
Warm-up: 5-minute jump rope or jog in place
Shadowboxing: 3 rounds of 3 minutes each
Heavy bag work: 3 rounds of 3 minutes each
Speed bag: 2 rounds of 2 minutes each
Mitt work: 3 rounds of 3 minutes
Sparring: 2 rounds of 3 minutes each
Cool-down: 5-minute stretching and foam rolling
Thursday
Rest day or active recovery (light cardio or yoga)
Friday
Warm-up: 5-minute jump rope or jog in place
Shadowboxing: 3 rounds of 3 minutes each
Heavy bag work: 3 rounds of 3 minutes each
Speed bag: 2 rounds of 2 minutes each
Mitt work: 3 rounds of 3 minutes
Sparring: 2 rounds of 3 minutes each
Cool-down: 5-minute stretching and foam rolling
Saturday
Rest day or active recovery (light cardio or yoga)
Sunday
Rest day or active recovery (light cardio or yoga)
Final Thoughts
Boxing is a sport that has been around for centuries and continues to captivate audiences worldwide. From its ancient roots to modern-day professional bouts, boxing has evolved and become a true test of strength, skill, and determination. It is a physically demanding sport that requires immense dedication and discipline.
The article concludes that boxing can be a good workout for beginners as it provides a full-body workout and has various benefits, such as improved fitness, stress relief, self-defense skills, and weight management. It is recommended to train two to three times a week, follow proper safety precautions, and gradually increase intensity over time.
The boxing workout for beginners includes a warm-up, shadowboxing, heavy bag work, mitt work, speed bag, rest, sparring, and cool-down. The goals of boxing workouts vary for each individual but can include improved fitness, increased power and speed, enhanced technique, stress relief, self-defense, and weight management.
Frequently Asked Questions (FAQs)
What should a beginner boxer do?
Here are some measures you can take if you're new to boxing.
1. Get basic the fundamental boxing motions and techniques, such as the jab, cross, hook, uppercut, and footwork.
2. Spend money on top-notch boxing gloves, hand wraps, and headgear.
3. A full warm-up should be performed before each workout to prepare your body for the physical demands of boxing.
4. Form and technique should be your primary concerns at the beginning, not strength or speed.
5. Be sure to exercise frequently.
6. Vary your workouts to keep your body engaged and avoid boredom.
7. Pay attention to your body's needs and schedule rest days as necessary. Avoiding overtraining and allowing enough time for your body to recover is key.
8. Think about working with a coach or trainer who can show you the right skills and provide you with individualized feedback.
9. Cardiovascular fitness is crucial for endurance, vitality, and performance in the ring, so boxers must maintain their health in this area.
How do beginners get into boxing shape?
Start with a fitness evaluation: Consult a doctor or a fitness professional to determine your starting fitness level and any physical limitations.
Build a workout plan: Incorporate a combination of cardiovascular exercise, resistance training, and boxing-specific drills into your routine.
Focus on proper technique: Good technique is important for both effective training and avoiding injury. Consider taking lessons from a coach or watching instructional videos to learn proper form.
Stay consistent: Consistency is key to improving your fitness level. Aim to exercise regularly, at least three to four times a week, and stick to your routine.
Eat a balanced diet: Fuel your body with nutrient-dense foods and stay hydrated to support your training and recovery. Check out our Healthy Transformation Grocery List (affiliate link) for a list of foods that will benefit your training efforts.
Get enough rest and recovery: Sleep is crucial for physical and mental recovery. Aim for seven to nine hours of sleep per night and incorporate rest days into your routine.
Can you get in shape by just boxing?
Yes, boxing can be an effective way to get in shape. Boxing is a full-body workout that can improve cardiovascular endurance, strengthen muscles, and increase flexibility and coordination. However, to get the most out of boxing for fitness, it is recommended to complement it with other forms of exercise and a balanced diet.
For example, incorporating resistance training to build strength, stretching and mobility exercises to improve flexibility, and cardio training to increase endurance will help to optimize results and prevent injury. Additionally, eating a healthy, balanced diet with sufficient protein, complex carbohydrates, and healthy fats will provide the fuel needed to support intense training and muscle growth.
Will boxing 3 times a week get me in shape?
Boxing three times a week can be a great way to get in shape, but results will depend on factors such as workout intensity, nutritional habits, consistency, other physical activity, and starting fitness level. A balanced diet, adequate rest, and consistent effort will maximize results.
This article has been reviewed by our editorial board and has been approved for publication in accordance with our editorial policy.
