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What is the Best Boxing Workout? Learn All You Need to Know

What is the Best Boxing Workout? Learn All You Need to Know

Although boxing is all about your techniques and strength, where does it come from? With consistent practice and hard work. There are a lot of questions beginners ask that how boxing is the best workout? What is the best boxing workout? What are the benefits of following a boxing workout routine?

Therefore, in this piece of work, we have come with the answers to all your questions regarding boxing workouts. Moreover, by reading this article you’ll come across the best boxing workout routine, and also, you’ll learn all you need to know.

How Boxing is the Best Workout?

Though, there are multiple aspects that make boxing the best workout for all. Most prominently, It can increase strength, speed, stamina, and endurance

What are the Benefits of Following a Boxing Workout Routine?

There are numerous benefits of following a boxing workout routine, so here is a list of them.

  • Increases in the following:
  • Strength
  • Speed
  • Agility
  • Power
  • Anaerobic Endurance
  • Aerobic Endurance
  • Decreases in the following:
  • Stress
  • Fear
  • Body Fat Percentage
  • Improvement in the following:
  • Fighting
  • Confidence
  • Discipline
  • Self-Défense
  • Coordination
  • Body Shape

What is the Best Boxing Workout?

Generally, the best boxing workout should be the one that hits all the essential muscles and improves strength, speed, and endurance. Boxing workouts can be cruel, though they usually consist of high-intensity interval training, however, the risk is worth the reward.

More specifically, boxing is approximately 20% aerobic and 80% anaerobic, which is why it includes interval training along with cardio and weight training in the best boxing workout. The best boxing workout combines strength, power, speed, agility, and quickness. All of these ensure that you’re a well-balanced fighter.

However, if you are not intending to become an unbeatable boxer, you can adopt this workout routine to get in serious shape with this intensive boxing workout to get yourself fit. These boxing workouts will assist you to build b well-being and you’ll also need these things for self-defence.

Before getting to the main course, below are listed down some of the exercises or activities that are simple yet most effective if done with expertise.

A simple boxing workout can consist of:

  • Jumping rope
  • Shadow Boxing
  • Speed Bag
  • Heavy Bag
  • Sparring
  • Running
  • Weight Training, etc.

Boxing Exercises That You Can Perform Anywhere

Jump Rope:

Jumping rope has become a popular form of cardio, lately. It helps reduce your body fat while providing a fun and intense workout. There are many other benefits of jumping rope that are vital for a boxer including improved endurance, coordination, agility, quickness, and footwork.

However, there are many types of different jumping rope skipping styles, but here are the three that will work best for you.

  • Running in Place: This is the basic style of jumping rope. You can easily perform it while staying at your stationary spot and lifting the knees high with each turn of the rope.
  • Double Under: This jumping rope style is a bit tricky but not impossible. However, the best way to learn this style is to master the running-in-place style first. Make two turns of the rope for every single jump.
  • Criss-Cross: You can consider it the advanced level in this list. The criss-cross style is great when looking for a challenging way of jumping rope. Well, to perform this style, cross the arms at the elbows on the descending swing of the rope and jump through the loop. Uncross the arms on the next descending swing and repeat the process.

Beginners should hold their nerves and stay patient; it takes time to build your skills because there is no short turn to reach abruptly at the advanced level. Don’t worry, over time you’ll find your way to jump rope proficiently and your skills will assuredly improve if you keep practicing with consistency.

Shadowboxing:

This exercise is often performed as a warm-up before using the heavy bag, however, shadow boxing is itself a complete body workout that helps you to knock out your body fat.

What you do is punch in the air using the reflection in the mirror as your opponent. You can simply start with the basic boxing punches workout and then incorporate punching combinations to perform some joint rotation exercises. 

Punching Bag Exercise:

The punching bag has been around for a long time because it has helped boxers improve their overall skills with the need for a partner. However, punching bags are a good boxing workout for beginners, since they will get them ready for sparring.

The punching bag has many benefits, and they are listed down here:

●        Increase Aerobic Endurance

Training with the heavy bag or punching bag with maximum intensity increases your aerobic endurance. Make 3 rounds of 5 minutes of throwing as many punches as possible. 

●        Increase Punching Power

The punching bag is considerably the perfect tool for boxers to work on their punching power and technique. Beginners can learn the anatomy of muscles that are used while punching such as the shoulders, arms, chest, waist, back, and legs. Keep in mind that power first comes from the legs, then shifted to your waist which is your core, and then shifts that power to your upper body. 

●        Improve Coordination

Throwing punches combination and circling the bag will help your coordination. You’ll also improve your movements and your posture.

●        Improve Boxing Technique

 Try to perfect your stance and your punches when using the punching bag. You will notice your techniques improving within a short period of time, and then you’ll be ready for sparring. 

●        Improve Shape

A punching bag workout is an excellent form of cardio that will shred away excess body fat. You can mix the heavy bag/punching bag workout with a jumping rope to get in tremendous shape. 

●        Footwork

Usually, individuals find trouble learning the correct stance and footwork, so here is a brief explanation of the traditional orthodox stance.

  1. Stand with your feet about shoulder-width apart.
  2. Take a step forward with your left foot.
  3. Maintain a 45-degree angle with your right foot.
  4. Transfer your weight to the balls of your feet.
  5. To maintain proper balance, distribute your weight equally between your feet.
  6. Keep your knees slightly bent.
  7. Tuck your elbows to your sides.
  8. Place your fists at cheekbone level to protect your face.
  9. Place your chin down intact with your upper chest and lookup.
  10. Roll your shoulders slightly forward.

Punches:

Punches are the fundamentals of boxing. There are four basic punches in boxing and further, they have variations and forms. Below is the list of the punches you can try on punching bags and shadow boxing before getting into a real fight or sparring.

⮚      Jab

A jab is a rapid straight punch thrown with the lead hand. The movement begins with a slight turn of the hips and waist followed by a straight punch. 

⮚      Cross

A cross is a straight punch delivered with the rear hand. Your lead hand will be tucked against the jaw to protect the chin.

⮚      Hook

A hook is a half-circle punch thrown with either hand targeted to hit the side of the opponent’s head. Keep your rear hand tucked against your jaw to protect your face.

⮚      Uppercut

An uppercut is a vertical punch thrown with the rear hand targeted to hit the opponent’s chin. An uppercut, when executed correctly, can throw the opponent off balance.

Defence Techniques

Here are some of the defence techniques you need to practice to get the maximum benefits of boxing.  

Bob and Weave: When your opponent delivers a punch, get away from it by bending your knees and going right or left while bobbing your head.

Slip: When your opponent delivers a punch, move your hips and shoulders while turning your chin laterally to avoid it. 

Parry: When your opponent delivers a punch, rapidly respond with a punch to the wrist or forearm of your opponent.

Speed Bag Workout:

This workout is one of the best and effective ways to improve coordination and punching speed by training with the speed bag. Although, beginners will have trouble doing the speed bag workout, so keep practicing until you are able to get a steady rhythm for over 2 minutes of speed bag training.

Once you've mastered that, divide your workout into three five-minute rounds.

Sparring:

Sparring with a partner is the best way to practice with your partner for the preparation of a real fight. Make sparring an integral part of your routine since it will showcase your progress. Incorporate all the boxing techniques like punches, defense, and footwork to make your progress firm for the competition. Just like the speed bag and heavy bag training, divide sparring workout sessions into 3 five-minute rounds. 

Weight Training:

However, training with weights will increase your muscle size and strength. Boxers usually focus on compound movements such as deadlifts and squats, which virtually work the entire body. Exercises such as shoulder press, pull-ups, and crunches are also included in this weight training program for boxing workouts. 

Weight Training Exercises for Boxing Workout:

  • Barbell Deadlifts: This is a full-body exercise that mainly works with the traps, glutes, quads, abs, and lower
  • Barbell Squats: This exercise works with the hamstrings, quads, glutes, abs, and lower back.
  • Barbell Bench Press: This exercise works the pecs, along with the triceps and front deltoids.
  • Dumbbell Shoulder Presses: This exercise hits the front and side deltoids.
  • Dumbbell Shrugs: This is an intensive exercise that works the traps.
  • Reverse Barbell Curls: This is an excellent exercise for strengthening the wrist, which is crucial for a boxer. It works the brachioradialis, brachialis, biceps, and wrist extensors.
  • Pull-Ups: This movement works the lats, with assistance from the brachioradialis and biceps.
  • Crunches: Works the upper-abs.
  • Hanging Leg Raises: Works the lower-abs.

Sets: Keep your sets ratio from 2-3 sets according to the exercise. 3 sets for compound and abdominal movements and 2 for the rest of the exercises. However, weight training in boxing is added to increase strength and power, so there is no need to train with high volume.

Reps: For compound exercises, your reps will be 5, and for the rest of the exercises your reps will be 8. Though, you can perform hanging leg raises and crunches, and perform 25 reps. Using the correct form on all the exercises is crucial to prevent injury.

Rest: You should rest for 1 and 2 minutes in between the sets to ensure your muscles have recovered.

Running:

Running is a complete high-intensity interval training; this cardio exercise should be used to increase both aerobic and anaerobic capacities and it will burn calories faster than any other form of exercise. However, this is the best cardio boxing workout to get you in serious shape.

The following is an explanation of how HIIT is done:

Start with a 5 minutes warm-up and stretching to get your body ready. Start running at a regular pace for 1 minute, then increase the pace to 90% or 95% of your maximum heart rate (MHR). Maintain the pace for 15 to 20 seconds, then return to the standard pace for 1 minute and repeat. Do this for 15 to 20 minutes and end it with a 5-minute cooldown and stretch.

Stretch and Flexibility:

Integrate stretching in every workout day as it will prevent you from getting injured, moreover, it improves your health and fitness and also increases your flexibility.

Here are some of the stretch and flexibility exercises for boxing workouts at home or at the gym:

  • Standing Toe Touches
  • Seated Butterfly Stretch
  • One Leg Over Stretch
  • Neck Circles
  • Shoulder Circles
  • Arm Circles
  • Elbow Circles
  • Wrist Circles
  • Knee Circles
  • Ankle Circles

Equipment:

Although, boxing is an elite sport, so to accomplish your targets with the boxing workouts you need to get the equipment listed below:

Beginners Boxing Workout Routine

The Split:

  • Monday: Jumping Rope, Speed Bag, Sparring
  • Tuesday: Weight Training
  • Wednesday: Rest
  • Thursday: Running
  • Friday: Shadow Boxing, Heavy Bag, Sparring
  • Saturday: Weight Training
  • Sunday: Rest

Monday: Jumping Rope, Speed Bag, Sparring:

  • 3x three minutes round of jumping rope.
  • 3x three minutes round of speed bag workout.
  • 10 – 15 minutes sparring with a partner.

Tuesday: Weight Training:

  • Legs: 3x five rep rounds of barbell squats, 90-second rest interval
  • Lats: 2x eight rep rounds of pull-ups, 90 seconds rest interval
  • Upper Abs: 3x twenty-five rep rounds of crunches, 90-second rest interval
  • Lower Abs: 3x twenty-five rep rounds of hanging leg raises, 90-second rest interval
  • Neck: 3 sets of neck bridges (hold as long as possible), 90-second rest interval

Wednesday: Rest

Thursday: Running:

Perform HIIT on a treadmill or outdoor.

  • Interval 1: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 2: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 3: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 4: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 5: 1-minute running with regular pace, sprint at 90-95% MHR for 20 seconds
  • Interval 6: 1-minute running with regular pace, sprint at 90-95% MHR for 20 seconds
  • Interval 7: 1-minute running with regular pace, sprint at 90-95% MHR for 20 seconds
  • Interval 8: 1-minute running with regular pace, sprint at 90-95% MHR for 20 seconds
  • Interval 9: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 10: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 11: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 12: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds

Friday: Shadow Boxing, Heavy Bag, Sparring:

  • Shadowbox for 5-minutes.
  • 3x three-minute rounds of heavy bag drills.

Saturday: Weight Training

  • Legs: 3x five rep rounds of barbell squats, 90-second rest interval
  • Lats: 2x eight rep rounds of pull-ups, 90 seconds rest interval
  • Upper Abs: 3x twenty-five rep rounds of crunches, 90-second rest interval
  • Lower Abs: 3x twenty-five rep rounds of hanging leg raises, 90-second rest interval
  • Neck: 3 sets of neck bridges (hold as long as possible), 90-second rest interval

Sunday: Rest

Advance Boxing Workout Routine

The Split:

  • Monday: Jumping Rope, Speed Bag, Sparring
  • Tuesday: Weight Training, Running
  • Wednesday: Shadow Boxing, Heavy Bag, Sparring
  • Thursday: Jumping Rope, Speed Bag
  • Friday: Weight Training, Running
  • Saturday: Shadow Boxing, Heavy Bag, Sparring
  • Sunday: Rest

Monday: Jumping Rope, Speed Bag, Sparring:

  • 3x five-minute rounds of jumping rope.
  • 3x five-minute rounds of speed bag drills.
  • 15 – 30 minutes session of sparring with a partner.

Tuesday: Weight Training, Running:

  • Legs: 3x five rep rounds of barbell squats, 90-second rest interval
  • Lats: 2x eight rep rounds of pull-ups, 90 seconds rest interval
  • Upper Abs: 3x twenty-five rep rounds of crunches, 90-second rest interval
  • Lower Abs: 3x twenty-five rep rounds of hanging leg raises, 90-second rest interval
  • Neck: 3 sets of neck bridges (hold as long as possible), 90-second rest interval

Perform HIIT on a treadmill or outdoor.

  • Interval 1: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 2: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 3: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 4: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 5: 1-minute running with regular pace, sprint at 90-95% MHR for 20 seconds
  • Interval 6: 1-minute running with regular pace, sprint at 90-95% MHR for 20 seconds
  • Interval 7: 1-minute running with regular pace, sprint at 90-95% MHR for 20 seconds
  • Interval 8: 1-minute running with regular pace, sprint at 90-95% MHR for 20 seconds
  • Interval 9: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 10: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 11: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 12: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds

Wednesday: Shadow Boxing, Heavy Bag, Sparring:

  • 5 minutes of
  • 3x five-minute rounds of heavy bag drills.
  • 15 – 30 minutes of sparring with a partner.

Thursday: Jumping Rope, Speed Bag:

●       3x five-minute rounds of jumping rope.

●       3x five-minute rounds of hitting the speed bag. 

Friday: Weight Training, Running:

  • Legs: 3x five rep rounds of barbell squats, 90-second rest interval
  • Lats: 2x eight rep rounds of pull-ups, 90 seconds rest interval
  • Upper Abs: 3x twenty-five rep rounds of crunches, 90-second rest interval
  • Lower Abs: 3x twenty-five rep rounds of hanging leg raises, 90-second rest interval
  • Neck: 3 sets of neck bridges (hold as long as possible), 90-second rest interval

Perform HIIT on a treadmill or outdoor.

  • Interval 1: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 2: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 3: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 4: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 5: 1-minute running with regular pace, sprint at 90-95% MHR for 20 seconds
  • Interval 6: 1-minute running with regular pace, sprint at 90-95% MHR for 20 seconds
  • Interval 7: 1-minute running with regular pace, sprint at 90-95% MHR for 20 seconds
  • Interval 8: 1-minute running with regular pace, sprint at 90-95% MHR for 20 seconds
  • Interval 9: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 10: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 11: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds
  • Interval 12: 1-minute running with regular pace, sprint at 90-95% MHR for 15 seconds

Saturday: Shadow Boxing, Heavy Bag, Sparring:

  • 5 minutes of
  • 3x five-minute rounds of heavy bag drills.
  • 15 – 30 minutes of sparring with a partner.

Sunday: Rest.

Diet plan? Consider it Important

If you want to be in the greatest possible shape and perform at your peak, you must develop the habit of eating the proper meals in sufficient quantities.

Eat every 2 or 3 hours to curb hunger and maintain a b metabolism, both of which are essential for fat loss. To ensure your body has all needed amino acids, eat sufficient protein, up to 1.5 grams per pound of body weight. Carbohydrates should be between 2 and 4 grams per pound of body weight, while fats should be maintained to a minimum. Drink plenty of water throughout the day and take a multivitamin/mineral supplement.

Further Reading: What Do Professional Boxers Eat: Best Diet Plan for Boxers

Rest:

Each day, get at least 8 hours of sleep and don't train on your days off. Beginners are given two days off to allow their bodies to adjust to the intense exercise.

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