Is Boxing Good for Exercise?

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One of the greatest things about doing boxing as a part of a well planned fitness program is that it’s a lifestyle and not just exercise.

If you enjoy boxing and decide to stick with it for a prolonged period of time you will understand all the different aspects of training that goes into boxing that can completely transform your body and mind into the sacred temple it was intended to be.

Boxing is a fun and rewarding way to get in the best shape of your life.

By choosing to do boxing as a part of your fitness plan, you will gain discipline and confidence that can be measured based on the effort you are willing to put into your training.

As with any new exercise or activity you choose to do; start slow and build up momentum over a period of time that is determined by realistic goal setting.

I would recommend that if you are serious about boxing on a competitive level or want to learn advanced techniques to enhance what you already know, get a boxing coach that can work with you in person at a local gym or fitness facility.

What I will be covering in this article is for the new and beginner trainee that is looking to see if boxing is something that might help improve your health through a highly functional and exciting way to get more active on a regular basis to become the best you possible.

Boxing Equipment for Home

If you have access to a gym that provides all the equipment needed to do your boxing workouts great… but if not, I recommend you invest in some good quality boxing equipment to do your workouts more conveniently at home.

You don’t have to spend a fortune to get some nice equipment that will last you many workouts without falling apart and becoming useless.

  1. Boxing Gloves
  2. Hand Wraps
  3. Heavy Bag
  4. Jump Rope

These are the basic equipment needs to get started with your boxing exercise routine. I have made this list convenient for you by automatically linking you to the best equipment products below to get you started.

Boxing is the perfect way to get in a great amount of high-quality exercise in a short amount of time.

Boxing is highly functional because it utilizes natural motor patterns that will burn calories fast, give you added endurance, and condition your body to be at its best.

How to Warm Up for Boxing

Before you begin any exercise routine it is always good to have a plan or outline of what you are trying to accomplish.

Furthermore, you need to understand that warming up properly is an important part of all physical activity. This will help prevent injury and is the starting point for cuing your mind and body for action.

I highly recommend you warm-up before you start training to ensure you get the most out of your efforts.

  1. Jump Rope – 1-3 min.
  2. Shadow Box – 1-3 min.

The two best ways to warm-up for boxing is jump roping and shadow boxing; in that order.

Don’t skip warm-ups!

First, begin jump roping 1-3 min. with a moderate pace and rhythm, but nothing fancy unless you are experienced with jump roping and want to step it up a notch.

This will get the body nice and warmed up while also adding in some conditioning, endurance, and foot-speed work.

Next, begin shadow boxing for 1-3 min. and imagine you are actually fighting with an opponent, so this means move around and don’t just stand in one place the whole time.

You should be in a narrow facing boxing stance with your knees slightly bent, hands up to guard your head with your power-hand in the rear glued to your chin.

Shadow boxing isn’t necessarily about trying to throw hard punches at the air, rather practicing before you begin hitting an object. This is where you want to envision the punches you want to throw and then release with intention.

Note: After each warm-up rest 1 min.

These are just some things to keep in mind when beginning, but the main point is to have fun and get in a good workout.

Don’t get overwhelmed with trying to be perfect, it takes time to learn something new. Do what you can and over time you will begin to get better and better.

Just don’t give up!

Beginner Heavy Bag Workout Routine

After you have done your warm-up, it’s time to get to work on the heavy bag.

Your main focus for doing these heavy bag drills is to find a consistent rhythm and to punch with authority. This should be fun and challenging at the same time.

Start off in the same boxing stance you used when shadow boxing. This may feel odd if you have never boxed or been in a fight, but with time you will become proficient.

  1. Round 1Jab –> Right-hand – Tempo Routine – 1-3 min.
  2. Round 2Left-Hand Body Shot –> Right-Hand Body Shot – Tempo Routine – 1-3 min.
  3. Round 3Jab –> Right-Hand –> Left-Hand Body Shot –> Right-Hand Body Shot – Tempo Routine – 1-3 min.
  4. Round 4Jab –> Right-Hand Body Shot – Tempo Routine – 1-3 min.
  5. Round 5 Left Hook –> Right-Hand – Tempo Routine – 1-3 min.
  6. Round 6Jab –> Right-Hand Body Shot –> Left Hook –> Right-Hand – Tempo Routine – 1-3 min.
  7. Round 7BURNOUT – Non-stop punching for 30 sec. – 1 min. – GO NUTS!

-Tempo Routine: means to pace yourself, don’t gas yourself out right away. Throw the combo and reset, move a little and throw another combo in this style throughout the round.

If you can go non-stop while still throwing hard solid punches and complete all rounds, you are already in great shape and you may need to go run a few miles after you get done. LOL!

Note: After each round rest 1 min. After you reach Round 7 if you still have some left in the tank, run through it again and maybe increase the volume of punching or the time per round.

Although, you are not training for a championship title fight, take it serious enough to where you are putting enough effort into these drills to ensure you get the best workout possible.

Remember to keep your hands up like you would in a real fight, move around a little bit, and most importantly have fun.

Boxing Workouts to Lose Weight

Like I said before, boxing is a lifestyle and can carryover into every aspect of your life.

If you decide that you love boxing and want to take it to the next level you can always add more time to each round and start off with a light jog/ walk before your workout.

Begin to incorporate some Bodyweight Exercises like: push-ups, pull-ups, and sit-ups after each workout to promote muscle growth and endurance.

Also, look into investing in some Kettlebells, they can help you build muscle, strength, and flexibility.

Having an optimal nutrition plan will help you accomplish your goals faster than just the workout alone. Understanding that the food you consume is the fuel for your activities. You should not be eating just to eat. Every calorie has a purpose!

Boxing can be a great way to lose fat and become a ‘lean mean fighting machine’ if you put in the work and never give up.


Boxing Is a Fun & Healthy Lifestyle!

I hope this information is helpful for some of you out there looking for a fun and healthy way to get in shape.

You don’t have to have a boxing background to do these workout routines.

All it takes is determination, persistence, and discipline. With these qualities you will achieve your goals regardless if you do this boxing routine or something else.

There are many fancy machines and gimmicks out there, but boxing has been around for over a century and has built some of the roughest toughest men and women alive.

Train hard and eat right; surely you will be a winner!

If you have any questions or comments feel free to leave them below.


Boxer – Sugar Ray Robinson

Rhythm is everything in boxing. Every move you make starts with your heart, and that’s in rhythm or you’re in trouble.-Sugar Ray Robinson

All the best,




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Marcus is a man of God, married to a wonderful women and has 4 children. He is an ISSA Certified Personal Trainer and aspiring Powerlifter. He has a passion for helping others achieve personal growth through a healthy fitness and nutrition based lifestyle. With hard work and dedication anything is possible. God bless

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