Which Workouts are Best for Boxing?

boxing workout exercise

What is the best boxing workout? Boxing is a sport that requires many different aspects of fitness – strength, power, endurance, and mental sharpness. 

Though there is no ‘one size fits all’ solution when it comes to training for boxing, there are overall philosophies that you can adapt to help you get in ring shape fast. 

Without further ado, let’s take a look at some of the best exercises for boxing and how you can add them into your next workout. 

Jumping Rope

Jumping rope is an iconic boxing exercise – designed to train the cardiovascular system so you can keep going for several rounds. If you think of a boxer training, you’re probably imagining him (or her) jumping rope next to a punching bag. It might be cliche, but it works. Add a few rounds of this into your workout and you’ll be well on your way to becoming the next Rocky.

Punching Bag

There’s nothing fancy about this one. You simply stand next to a punching bag and engage in a sparring match with it. Though it might sound primitive, it works. Not only are you developing valuable punching experience, but you’re also improving your endurance. The punching bag helps refine your technique and footwork, too. As you develop, you’ll be striking with more and more authority and accuracy – and for longer periods of time, too. Another variation of the punching bag is the speed bag  – purely designed to skyrocket the number of punches you throw within a certain time period. 

If you’re looking to become an ace in the ring, the punching bag is simply a must. 

Weight Training

Although boxing may look like an upper-body sport on the surface, the real power and intensity of pro-boxers come courtesy of the lower body. Think of the lower body as the heavy, immovable base that graceful boxers stand on – all of the tricks and turns of the upper body are made possible by a strong pair of legs and a rock-solid core. 

Weight training is the perfect way to strengthen the oft-neglected legs and turn your stomach into a wall of steel-like abs.

Barbell Squats

Perhaps the most important weight-training exercise of all. No matter what sport you’re playing, barbell squats 

barbell squats are simply essential in developing your all-around athletic prowess. In regards to boxing, squats will help strengthen your quads, hamstrings, hips, lower back, and abs. They’ll also improve your balance and give you that rock-solid base I was talking about earlier. 


Perhaps the king of upper body exercises and a must if you’re dying to get in fighting shape as soon as possible. Boxers are well known for their chiseled, strong upper bodies and pull-ups are one of the main architects of achieving that look. What makes the pull-up stand out is its ability to, like the squat, work multiple muscle groups at a time – giving you tremendous bang-for-your-buck at the gym. Once you clear 8-12 reps, start adding weight, and you’ll see your body transform. 

Weight training is simply essential if you’re looking to become a boxing master – not only does it build physical strength, it’s also mentally taxing which will help you develop much-needed mental endurance. Bench pressing, push-ups, and deadlifts are also important to developing all-round physical power and a formidable physique.

 A solid workout, then, should look similar to this:

  • Monday – (Endurance)  Jump rope, punching bag, running
  • Tuesday – (Weight training) Barbell squats, pull-ups, crunches 
  • Wednesday (Endurance)
  • Thursday – Rest
  • Friday – (Weight training) Bench press, deadlifts
  • Saturday – Endurance 
  • Sunday – Rest

Give it a few months and you’ll be defeating opponents, left, right, and center. 


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