Boxing workout at home

Boxing workout at home

Boxing at home can be performed to achieve a level of fitness and it does not require much equipment, to begin with. Some people pursue boxing as a sport, but it surely has much more to offer. Boxing can be performed indoors to fight out stress, stay healthy, or enjoy a healthy match with a friend. Multiple boxing machines are out in the market for this purpose, however, you can get all the benefits with zero equipment.

Boxing Workout At Home


It might sound strange at first that boxing can be done at home but here is a list of techniques and workouts that you can do either with or without a punching bag.

But before jumping into the workout, you first need to warm up. To warm up your body, perform:

  • Jump rope for 10 minutes
  • Arm circles for 30 seconds
  • Jumping jacks for 30 seconds
  • Hip circles for 30 seconds
  • Cross-body punches for 30 seconds
  • Squats (20)
  • Pushups (20)

The above-mentioned exercises will help all the muscles and joints of your body to get warm and be ready for action.

The correct boxing stance

Before starting to box, you need to learn the correct boxing stance.

1: Start leading with the opposite shoulder of your punching hand.

2: To aim your target, your feet should be positioned at a 45-degree angle towards it.

3: Bend your knees and hips slightly to ensure more leg movement

4: Keep your hands with gloves at shoulder height

5: Turn your wrist inward and keep the right glove right beneath your chin.

Some of the basic boxing punches

There are six common types of boxing punches that can be used to shape your workout.

  1. The Jab
  2. The Rear Hook
  3. The lead Hook
  4. The Cross
  5. The lead Uppercut
  6. The read Uppercut

Boxing At Home For Beginners

If you are a beginner in boxing, follow the following workout routine at home and keep challenging yourself slowly to get better at it.

Round 1Round 2Round 3Round 4Rest/ Cool Down
3 Minutes: 1-2 1-2 Slip Rear-Slip Lead3 Minutes: 1-2-3-2 Jab, Cross, Lead Hook, Cross3 Minutes: 1-2-3-4- Roll Rear-Roll Lead3 Minutes: 1-2-1-2- Sprawl (Jab and Cross)Deep Breaths Crunches Planks
Triceps Stretch Chest stretch Side lunges Neck Rolls
30 Seconds: Mountain Climber  30 Seconds: Mountain Climber30 Seconds: Mountain Climber30 Seconds: Mountain Climber
30 Seconds: Jump Squat30 Seconds: Jump Squat30 Seconds: Jump Squat30 Seconds: Jump Squat

Is Boxing At Home Effective?

Yes, boxing at home is effective for burning calories via intense training workouts boosting confidence and mental health, improving mood, and building muscles. The trick is to perform boxing at home with caution and with the right technique to get the results.

Can I Lose Weight By Boxing At Home?

Yes, boxing at home is also effective in burning excess amounts of calories thus helping in weight loss. However, it only burns calories, not fat, so do expect a little change in your body. If you want to incorporate boxing in your life for weight loss purposes, couple it with some other full-body exercises to burn fat.

The Final Word

Boxing at home can be performed without any equipment, following the right technique of throwing jab, cross, hook, and uppercut for a certain amount of time. It is an effective solution for weight loss and maintaining healthy muscle mass right from the comfort of your home.


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