Boxing will get you in shape and in a fit condition. Period. To outlast your opponent in the ring you have to be in your best condition possible and this is why learning how to train like a boxer is appealing to so many people all over the world.
Even top models have seen the benefits to their physical health of adding boxing training to their lives. They have learned that it is a sport that gives you an entire body workout and that will get you in the best shape you have ever been in.
Boxers are lean and athletic. They build strength, endurance and incredible core power. But, how do you train like a boxer to look just like one? Here’s a list of ten exercises by 12 Minute Athlete that will help you achieve that fit boxer look you are looking for:
1. Jumping rope
Jumping rope is a boxing classic. It helps build a lean, strong body, and it helps you develop coordination, agility and footwork. A great plus is that a jumping rope is portable, you can take it anywhere you want to, even when you travel, so there’s no excuse for doing some cardio wherever you are!
There are infinite jumping rope variations you can try, here are some of our favorites:
- Single jumps
- High knees
- Double jumps
- Figure eights
2. Burpees
If you want to train like a boxer then you need to add burpees to your life. This exercise will increase your strength and endurance, which is very helpful in the ring. If you do not know how to do burpees, you need to watch this video right now:
Here’s also an explanation from 12 Minute Athlete on how to do them:
- Get into a squat position with your hands on the floor in front of you;
- Kick your feet back into a push-up position and lower body to the floor;
- Return your feet back to the squat position as fast as possible;
- Immediately jump up into the air as high as you can.
3. Sit-ups
To build up core strength, sit-ups are just what you need. A strong core is what allows boxers to throw powerful punches over and over again and sit-ups help them achieve this strength. Here’s how you can do them:
- Lay on the floor with your legs spread in a butterfly setup;
- Stretch your arms in front of you;
- Use your abs to pull yourself off of the floor;
- Touch your feet with your hands;
- Keep your chest up;
- Lower back down;
- Repeat.
Take a look at this video too:
You can also throw some punches when you are standing up in the middle of the sit-ups exercise. This will help you build more core strength.
4. Shadow boxing
This exercise will definitely get you in shape. Here you will practice footwork and boxing movements. You will also get tired and worked out. If you have never done shadow boxing, then take a look at this video for beginners:
5. Push-ups
This is THE exercise for getting strong arms, shoulders, chest and core. You do not need any equipment, so it is something you can do anywhere, anytime. Here’s how you can do them:
- Start in a push-up position, with your shoulders directly over your hands;
- Tighten your abs, glutes and thighs;
- Lower yourself down so that your chest touches the floor;
- Push yourself back up into the starting position;
- Repeat.
You can use your knees instead of standing on the tip of your toes if you are a beginner with push-ups. This will make it easier while you become stronger gradually.
6. Chin-ups/pull-ups
These are other exercises for your arms, chest, back, shoulder and core. They will help you build strength and give you a strong body. If you still cannot do even one, it’s time to solve this problem. Take a look at this video, and start today!
7. Squats
So far, we’ve mentioned exercises for the arms, shoulders, chest and core, but what about the legs? Here’s where squats come in. They will make your glutes and legs so strong that you can bob, weave and slip when defending yourself in boxing. Some people even say that a strong lower body is even more important than a strong upper body.
To do squats, follow these steps:
- Stand with your feet hip-width apart;
- Pull your shoulders back and engage your abs;
- Push your butt and hips back as if you were sitting in a chair;
- Keep your weight on your heels;
- Go down until your thighs are parallel to the floor;
- Repeat.
If you need a bigger challenge, use weights when squatting.
8. Shoulder presses
To train like a boxer you need to also do shoulder presses. Boxers require strength in their shoulders so that they can keep punching round after round. This exercise seems easy but we assure you, it will burn!
Follow these instructions:
- Stand straight and hold a sandbag, dumbbells, or a barbell at your waist;
- Raise the item up to your shoulders, keeping your shoulders pulled back and your abs tight;
- Straighten your arms at a moderate pace;
- Lower back down to your shoulders;
- Repeat.
9. Walking lunges
This is another exercise for your legs, but also for your glutes and core muscles. It will help you with balance and flexibility. This is how to do them:
- Start in a lunge position with your knees almost touching the floor;
- Without pausing, alternate legs, bringing your opposite leg forward into a lunge position;
- Continue alternating legs while moving forward.
You can also add some weight if you need more challenge.
10. Knees to elbows
This is a great exercise for the core muscles that can also be done anywhere you want to since you will not need any equipment. Do you want abs? This is the exercise you need in your life and here’s how to do it:
- Grip the pull up bar with your palms facing away from you, arms shoulder-width apart;
- Adding a slight swing, bring your knees up to your chest, touching your elbows if possible;
- Lower down and repeat.
How to train like a boxer at home
We have explained how to create your own boxing gym if you have the space to do it and you like to train on your own. In that post we tell you how to set up your space, what flooring will work best and the basic equipment you should get. If you are ready to start training at home, keep reading for some tips on how to train like a boxer on your own.
1. The basics
Before even throwing your first punch you need to learn how to stand properly. If you do not know what we are talking about, we suggest you head over here to find out how to get into a boxing stance. Using the appropriate stance is crucial to your boxing success since it sets you up to throw and dodge punches and also to take a punch.
Then, you need to know how to differentiate punches. There are the jab, the cross and the hook. These are the basic ones you can start out with. Men’s Journal explains them like this:
- Jab: This is the lead hand punch thrown straight ahead with your nondominant hand. It’s not a power punch but instead is used to set up other punches.
- Cross: The cross is thrown with the rear, dominant hand, which is farthest away from your target. It’s also thrown straight but much more powerfully, using your legs and torso to generate force.
- Hook: These can be done with either hand, but you should focus more on the hook done with the lead (nondominant) hand. This isn’t a straight punch: Its aim is to come at your target from the side, using your hips and legs for power.
2. Punches
Now that you know the basics and can differentiate punches, it’s time for some combinations. Here are some you can try out:
- Jab-cross
- Jab-cross-hook
- Jab-jab-cross
- Jab-hook-cross
- Cross-hook-cross
- Hook-cross-hook
- Jab-cross-hook-cross
- Jab-cross-jab-cross-hook-hook
3. Warm-up
Whatever you do, do not start boxing without warming up first. Read about our ten tips for a great warmup for boxers right here. Men’s Journal suggests this warm-up routine if you would like to try it:
- 10 minutes jump rope
- 20 squats
- 20 push-ups
- 40 crunches
4. Shadow boxing
Once you feel that your muscles are warmed up, it’s time for shadow boxing. Try a 3-minute round doing punches combinations (read above for ideas) and rest for 30 seconds between rounds. Repeat five times.
5. Heavy bag work
Next, it’s time for a heavy bag workout. Try 3-minute rounds punching the bag with different combinations and rest for 30 seconds between rounds. Repeat five times.
If five repetitions are too much for you, start with only three and gradually increase the number. You can also give yourself a minute rest at first.
6. Finishing exercises
Finish your routine with 100 push-ups, 100 squats, 200 sit-ups and then cool down and stretch.
This is just one example of a boxing routine that you can do either at home or at the gym but there are infinite combinations of exercises you can put together to train. It also depends on your level at the moment. More advanced people will need to do more repetitions or add weights to their conditioning exercises, such as the lounges, squats and others.
One important thing to consider is that you need to work depending on the level you have at the moment. Everyone wants to learn everything at once and also be good at it and it does not work like that. Mastering a sport, boxing included, takes time and dedication. If you are patient and dedicated you will see results in no time, but if you are desperate and try to do things you are not ready to do yet, you may even hurt yourself and not be able to box for some time while you recover.
Has boxing training had positive effects on your physical condition? Do you think this is a good sport for someone that wants to get in shape? Tell us about your experience and opinion in the comments!
