30 Oct 2018

The Ultimate Boxing Workout Routine for Beginners

Fitness and workout advice

In its purest, pugilistic form, boxing pits two people in very big shiny shorts against each other to see who can still remember their own name after 10 rounds.

But it doesn’t have to be like that for you. You can box like the best of them without biting off a single ear.

While most of us don’t want to be Mike Tyson – we do know that boxing can do wonders for our fitness. Here are a few ways to do just that.

Shadow boxing

Shadow boxing has become all the rage now. Yes, it’s about punching the thin air, but it’s a great way to get your boxing underway. For one, there’s no risk of spraining a wrist as can easily happen on a punching bag; and for two, you can go high, low, left and right with wonderfully improvised jabs, hooks, and uppercuts, without the slightest fear of a TKO or a technical knockout.

That said, if you’re unfit, you’ll be on the floor taking the full count if you’re not fit.

Seriously, punching shadows is far more gruelling than it looks. So do make sure you’re up to it first. Your doctor will know if you are.

Now for a great boxing workout for beginners to help get you really fit. We’ll assume you know basic boxing techniques and have access to a punching bag.

Boxing workout routine

Here’s a 22-minute boxing workout routine with 9 minutes of boxing, 10 minutes of rope jumping and 3 minutes of rest.

  • Warm up with 5 minutes of rope jumping.

  • Next, do 3 minutes on the bag with left/right and left/right/left combinations.

  • Rest for a minute.

  • Now 3 minutes of fast left/right combinations – really hit the bag with that right hook or jab.

  • Rest for a minute.

  • Now do three minutes of left/right/left combinations.

  • Rest for a minute.

  • Finish with 5 minutes of rope jumping.

Want to know how to become a Boxing Trainer? Find out all you need to do in our previous blog.

Kick start your career as a boxing trainer with our nationally recognised SIS30315 Certificate III in Fitness. This nationally recognised course is your entry point to a rewarding career as a professional boxing trainer. Enquire now or call us on 1300 616 180 to speak to one of our Careers Advisors today!

Get in touch with AIPT today.

Residency Status: *

By submitting this form, you acknowledge that you have read, understood and accept our Privacy Policy and Website Terms of Use

Male trainer with arms crossed inside a gym