Best Boxing Workouts for Beginners to Polish Your Techniques and Body Conditioning

Best Boxing Workouts for Beginners to Polish Your Techniques and Body Conditioning

Although, watching boxers on the screen doing boxing workouts at the gym seems so fascinating. It seems desire-full watching them doing boxing drills such as punching bag drills, shadowboxing, and jumping rope, etc. You must have given it a thought that from where did they start to reach this level of proficiency.

As we all know, there is always the first step of everything and things go perfect if they are done with harmony. So, if you are thinking of taking your first step as a boxer or you are super excited to become a pro boxer like your favourite fighter, then you are in the right place.

In this comprehensive article, we are going to talk about the best boxing workouts for beginners to polish their techniques and body conditioning.

Moreover, we will facilitate you with the exact tips on how to perform the exercises, plus how many sets and reps you should do for each exercise. Before getting on the main course, let’s see what actually our goals will be while training for boxing.

Set Your Workout Goals

When it comes to boxing workouts there are two main goals we aim for:

1.    Improving Your Techniques

2.    Improving Your Conditioning

It is crucial to consider them both vital every time we workout for boxing. However, conditioning is important and plays a vital role in boxing. No matter how good our boxing skills are if we can’t box for more than 4-5 rounds, we will not stand a chance to win even if less skilled boxers will beat us.

And the opposite, if we are in great physical shape but our technique is poor, everyone with a little more skill, understanding, and experience of boxing can easily outbox us. 


Following are many things that we should focus on when trying to improve our boxing technique:

1.    Punching

Though it seems simple, punching in itself is a technique. How? Let us tell you. The power that makes a punch ber and effective generates through your whole body, not just from the arm. Whereas, the rotation of your other body parts like, the rotation of your feet, torso, hips, and spine is what actually makes a punch powerful.

But, if you are a beginner, it is crucial for you to learn proper boxing stance, otherwise, it will be hard for you to execute a punch with proper technique. That’s why we have incorporated the exercises that will work on the coordination of your whole body.

Therefore, to develop muscle memory and make your punching faster, harder, more accurate, you need to practice boxing punches in a repetitive way. Later on, with building the accuracy in your punching technique you will be able to throw boxing combinations without even thinking about it.

Moreover, along with the boxing punches workout you also need to improve your distance judgment. It may look easy when you see how other boxers accomplish it, but sometimes it is actually hard to judge the distance so you can land a powerful but also precise shot during a fight when your opponent is constantly moving.

2.    Footwork

You might have heard some pro boxers articulating about the importance of footwork in boxing that footwork wins a fight. And that is actually true. It is hard to punch somebody before stepping into the right distance and you can’t defend yourself effectively if your footwork isn’t on point. If you are under the attack of your opponent just covering yourself doesn’t help, you need to move back or pivot, to get yourself out of the bad situation.

In this article, we will show you the best boxing footwork drills for beginners for improving not only your mobility but also your balance. Because with good balance it is easier for your opponent to knock you down with a simple push. However, balancing is also important to make your shot firm. To throw a hard shot you need to work on your balance because the power comes from the feet. 

3.    Defence

There are many ways to defend a punch in boxing, however, blocking with gloves is the easiest way. Another way is using your footwork to dodge the shot – to move away from it by depending on your footwork.

Those are advanced talents, but we'll get to the finest techniques for slipping punches, bobbing and weaving, and blocking in a minute.

Moreover, we are going to train counter punching. Because you can’t win a fight only by depending on your punches, you need to fire back to give yourself an escape to get a chance to backfire. And counter-punching is the best way to do it. It simply means to land a shot right after you made your opponent miss by blocking, slipping, and parrying his punch.

Relevant Reading: Ways to Improve Your Boxing Defence Techniques


  1. You can absolutely do some of the boxing workouts at home without any equipment or a sparring partner. And that will significantly improve your skills after just a few weeks of regular boxing training for beginners. But if you desire the maximum of it, I recommend training in a gym, with a sparring partner, or at least using some basic equipment like a heavy bag, boxing gloves, hand wraps, etc.

Relevant Reading: How to Choose the Right Kind of Boxing Gloves


  1. When training, don't push yourself to the limit every day. Go to 70-80% of your max. Focus on your volume, not on intensity. You won't be as sore, and you'll be able to exercise almost every day.


When it comes to conditioning for boxing, there are 3 main things we need to develop:

1.    Explosive Power

One of the most significant aspects of punching power is explosive force, not strength, as many people believe. Which is basically the largest amount of force we can generate in the shortest length of time.

If you want to punch harder, you need to improve your explosive power. And the best way to do that is by doing exercises for multiple muscle groups that require fast and explosive movements. Those are exercises such as Plyo push-ups, push-ups, burpees, etc.

Although, if you want to improve your explosive power try not to involve isolation exercises such as bench press, biceps, and triceps curls, and these exercises that bodybuilders do. They may help you gain muscular bulk, but they aren't going to make you punch harder. Too much muscle mass could be the reason for gaining weight that will slow you down. However, make your movements stiffer which will decrease your punching power rather than increase it. 

2.    Cardio

A boxer's health can be jeopardized by a lack of cardio. That is why professional boxers place such a high value on cardio when training for a bout. We'll speak about how to work on your cardio the right way in this article because there are a few things that can go wrong when trying to enhance it. Many people believe that if you want to improve your cardio for boxing, you should run lengthy distances at a slow speed. But nothing could be further from the truth.

Also Read: Improve Your Health and Fitness with Boxing Workouts

Boxing is all about explosive force, after all. And that form of cardio – the slow-paced, long-distance kind – improves your endurance while lowering your explosive power.

Instead of running "marathons," it is far better for you to undertake sprint intervals. That way, you'll improve both your cardio and your explosive power. If you look at images of a marathon runner and a sprinter, you can notice the difference. Who is the more explosive athlete is self-evident?

3.    Overall Strength and Body Conditioning

There are some muscles that are more significant than others in boxing. The leg muscles (which provide the power), the core muscles, the back and shoulders, and the arm muscles are all included. As a result, training them is a smart idea.

In addition, we must prepare our neural systems to withstand the jolt of punches. The sections of our body that will receive the greatest punishment during fighting are our core and knuckles, thus we must condition them appropriately.

It's also critical to train our hands and wrists so we can hit hard without damaging ourselves. I'll show you some fun isometric workouts to help you condition your muscles.

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