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Beginner Boxing Training Routine (Build Your Skills FAST!)

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Written By: Richard Magallanes
Last Updated: August 20, 2023

Boxing is widely recognized as one of the most popular and well-known sports worldwide. It has produced some of the most famous athletes in history, with Mike Tyson being a household name. Various movies have also portrayed the sport, showcasing real and mythical fighters.

Due to its popularity, the boxing workout has become increasingly common. However, for individuals to effectively work out like a boxer, it's crucial to understand that it involves more than just throwing a lead hook or throwing punches.

To achieve optimal results, a fighter must lay good baseline fitness levels before moving on to mastering other aspects such as power, strategy, and boxing stance technique. Not to mention additional and important elements like nutrition, aerobic fitness, injury prevention, and recovery.

In this article, we provide comprehensive guidance on how to become a successful boxer, including tips, advice, and detailed instructions to guarantee your success.

Key Takeaways

  1. Start with a well-rounded beginner's workout plan that builds cardio, strength, and technique. Master fundamentals like stance and punching before advancing.
  2. Incorporate strength training 2-3 times per week to build power. Useful exercises include squats, push-ups, pull-ups, lunges, and core work.
  3. Do aerobic training to boost endurance, flexibility, and overall health. Options like jumping rope, cycling, and running are excellent.
  4. Follow proper nutrition by getting enough protein for muscle recovery, carbs for energy, healthy fats for hormones, and fluids for hydration.
  5. Train consistently with adequate rest. 5 sessions per week is ideal, with 1-2 being private lessons to refine technique. Results will come with time and practice.

Boxing Workout For Beginners

Numerous self-proclaimed boxing "experts" are creating and delivering programs for beginner boxers that are not only unsuitable but can also result in injury. These programs are often overly complex and do not consider the fitness level of beginners.

For instance, some programs mandate push-ups and crunches during the cool-down phase. This approach frequently discourages beginners from continuing with boxing and causes them to switch to alternative sports that they deem more sustainable.

I have created a boxing workout that is suitable for beginners. This boxing workout routine is designed to be concise and easy to follow, and it incorporates exercises that do not require a lot of experience or technical skill, such as the plank position, boxing footwork, and the boxer's stance.

This program is also great because it has “low-impact” exercises that you can perform daily without the fear of serious injury. It's also made to be sustainable, so it's a good choice if you want something that will work well over time.

5 Minutes: Warm-Up

1 Minute Cardio

Jump rope

1 Minute Lower Body Activation

Single leg lunges

  • Begin by standing and stepping forward with your front foot.
  • As you do, bend down until your back knee is almost touching the ground.
  • Be sure to keep your front knee from extending past your toes.
  • Then, stand up on your front leg and step forward, lunging with your rear leg.
  • Repeat this motion for one minute to prepare your legs for an effective workout.

1 Minute Upper Body Activation

Arm Circles

Rotate both arms for 30 seconds, then switch and rotate the opposite way.

1 Minute Lower Body Activation

Hip Twisters

For one minute, stand with your feet shoulder-width apart and pivot on one foot while twisting your body from your waist to one side. Then, twist in the opposite direction and pivot on the other foot. Repeat this motion to effectively achieve your goals.

1 Minute Full Body Activation

Star Jumps or “Jumping Jacks”

Begin in a standing position with slight knee flexion. While looking forward, lower your chest towards your knees and touch your toes with your hands. Then, with explosive force, jump into the air and extend your arms and legs into a star-like shape.

9-Minutes: 3X3 Boxing Workout

1st Round (3-minutes)

  • Stand in a fighting stance and quickly punch with your lead hand, then follow up with a strong punch using your other hand and finish with a hook. Repeat this 1-2-3 combo for 1 minute and 30 seconds.
  • Throw two quick jabs and a strong punch with your other hand. Repeat this 1-1-2 combo for 1 minute and 30 seconds.

Take a rest for 1 minute before continuing.

2nd Round (3-minutes)

  • Start with a quick jab followed by a rear arm forward uppercut, and then throw a rear hook. Repeat this combo for 1 minute and 30 seconds.
  • Next, for another 1 minute and 30 seconds, practice throwing a jab and a cross at different times and speeds while moving around the bag or in a circle.

Take a 1-minute break before continuing.

3rd Round (3 minutes)

  • Perform a series of quick punches called speed uppercuts for 30 seconds, using both arms.
  • Then do the same with body shots for another 30 seconds.
  • After that, throw some fast hooks for 30 seconds as well.
  • For the final 1 minute and 30 seconds, you can let loose and do whatever moves you want on the punching bag or in the air. Just remember to take it easy and conserve your energy.
  • Take a break for 1 minute before moving on to your cool down.

5 Minutes: Cool Down

Finish your workout with a cooldown. Stretch to relax and help your body recover from the exercises. Feeling tired and sore is normal.

1-Minute Arm Stretch

  • First, stand up straight and clasp your hands behind your back. Then, bend slowly at the waist until your arms are reaching toward the sky behind you. Hold this position for 30 seconds, then release and stand back up. Repeat the stretch for another 30 seconds.

1-Minute Lunge

  • Step forward with one leg and bend it so that your thigh is parallel to the floor and your knee is directly above your ankle.
  • Lower your body towards the ground and place your hands on the floor on either side of your lead leg.
  • Make sure that your knee is bent at a 90-degree angle, and hold this position for 30 seconds.
  • Repeat the same steps with your other leg.

1-Minute Full-Body Stretch

  • Sit down on the floor and bring your legs together. Make sure the bottom of your feet are touching each other.
  • Use your arms to push your knees down towards the floor.
  • Try to relax your shoulders.
  • Bend your waist and bring your head as close to the ground as possible.
  • Stay in this position for 30 seconds and slowly stand up. Repeat this exercise.

1-Minute Hamstring Stretch

  • Sit on the ground with your legs stretched out in front of you.
  • Next, bend one of your legs and place the bottom of your foot on the inner thigh of your other leg.
  • Now, try to reach out and grab the foot of your other leg.
  • After holding for 30 seconds, switch legs and repeat.

1-Minute Chest Stretch

Cross one arm over your chest, and use your other arm to hold it in place. Stay like that for 30 seconds, and then switch arms and repeat the same process.

Strength Training For Beginner Boxers

To excel in boxing, aspiring boxers need to develop explosive strength. When combined with speed and technique, this type of strength generates knock-out power in boxing. However, beginners do not need to possess superior strength to get started, rather, a baseline level is adequate.

While basic training can help in developing some strength, it's important to note that a boxing workout routine primarily focuses on teaching proper technique and building upper body strength. By establishing excellent technical habits, you can effectively utilize your strength and improve your overall performance.

Example strength exercises for a beginners boxing workout:

  • Bodyweight squats
  • Push-ups
  • Pull-ups (assisted ok)
  • Single leg lunges
  • Plank position

Incorporating a structured strength training regimen into your boxing workouts can prove to be quite beneficial. By doing so, you will be able to enhance your overall physical prowess, which will, in turn, positively impact your boxing performance. All of these factors are crucial when it comes to achieving success in the sport of boxing.

Benefits of Strength Training

If you're looking to take your boxing to the next level, incorporating strength training into your boxing workout is a smart choice. This type of training is known for its ability to build muscle mass and increase overall strength, which can lead to a wide range of physical and mental health benefits.

In addition to improving your physical appearance, strength training can also help you perform daily tasks with greater ease. By incorporating power training exercises as well, you can even enhance your speed and reaction time, which is especially important for activities like boxing.

Strength training benefits:

  • Boost heart health
  • Reduce blood pressure
  • Reduce the risk of chronic disease
  • Improve balance and flexibility
  • Increase muscle mass and strength

If you're starting out with strength training, aiming for 3 days a week is recommended. It's important to avoid training on consecutive days, as this doesn't give your body enough time to recover. Instead, take a day or two off between sessions to allow your muscles to recover. This will help you avoid injury so you can progress steadily over time.

According to Harvard Health, as you age, strength training can also help reduce the risk of falls and improve overall balance and stability. All in all, strength training is an effective way to boost your physical fitness and improve your overall quality of life.

Aerobic Training For Beginner Boxers

Many people are now enjoying "boxing-specific" aerobic workouts, even if they don't plan on becoming professional boxers. These workouts help with cardio, agility, and strength, making them a great way to challenge yourself and have fun.

At the start of most classes, a warm-up and cardio session are typically incorporated into the routine, with the intensity level adjusted based on the participants' abilities or the class level. The warm-up may consist of dynamic stretching and a range of agility moves, while the cardio session may involve:

  • Jumping rope.
  • Using a fan bike.
  • Any other exercise designed to elevate the heart rate rapidly.

You don't necessarily need a specific boxing cardio routine, especially if you're a beginner. What matters is building a foundation of fitness first. This will help you improve your endurance which is crucial for more intense and boxing-focused workouts later on. By starting with a solid fitness base, you can progress effectively to more challenging training programs.

Benefits of Aerobic Training

Regular aerobic exercise is a crucial aspect of boxing, offering many advantages beyond simple weight loss and gaining the aerobic capacity needed to "go the distance."

Aerobic training benefits:

  • Burn calories
  • Strengthen the cardiovascular system
  • Enhance bone density
  • Increases joint mobility and flexibility
  • Improve endurance

Moreover, studies published by the National Institute of Health suggest aerobic training is an effective strategy for preventing serious diseases like diabetes and heart disease. This is because physical activity stimulates the release of endorphins in the brain, which helps reduce stress levels and improve mood.

With an improved energy level throughout the day and better sleep at night, exercise is essential to a healthy lifestyle for both boxers and non-boxers alike.

Nutrition Basics For Beginner Boxers

To optimize the benefits of boxing, a healthy diet is essential. Proper nutrition provides the necessary energy for a strenuous workout and supports muscle recovery and growth.

Therefore, consuming the appropriate foods and supplements is important to complement your boxing routine and achieve optimal health and fitness. Boxing is an excellent exercise that provides an effective cardiovascular and muscular workout, but a balanced diet is crucial for maximum performance.


Proteins are essential for the body, serving as building blocks for bones, muscles, skin, and blood. They also aid in the formation of enzymes, hormones, and vitamins. Consuming a variety of protein foods can provide the body with essential nutrients such as B vitamins, iron, magnesium, and zinc. EPA and DHA, omega-3 fatty acids found in seafood. According to the US Department of Agriculture, protein plays a crucial role in helping the body to recover after tough physical workouts.

Excellent sources of protein:

  • Steak
  • Chicken and other lean white meats
  • Fish such as salmon and mackerel
  • Eggs and dairy
  • Nura and legumes


A diet that is high in carbohydrates can enhance endurance and improve high-intensity performance by boosting the body's glycogen reserves. Athletes engaged in intense training or competition need to replenish these stores, and consuming carbohydrates during workouts that last beyond an hour can help prevent fatigue.

Increasing carbohydrate intake can be especially beneficial during training and competition for energy-demanding sports like boxing. According to the US Anti-Doping Agency, USADA Carbohydrates are the body's most efficiently broken down and metabolized energy source.

Excellent sources of carbohydrates:

  • White and brown rice
  • Pasta
  • Fruits and vegetables
  • Sweet potatoes
  • Pita bread


According to the New South Wales Institute of Sports (NWIS), athletes should include dietary fat in their nutrition plan as it provides energy during lower exercise intensities and aids in the absorption of essential vitamins.

Dietary fat also protects vital organs, aids in hormone production, and can help reduce inflammation. Omega-3, found in fatty fish and plant-based sources such as chia and flaxseeds, is particularly beneficial for athletes.

Excellent sources of fats:

  • Salmon
  • Mackerel
  • Sardines
  • Chia seeds
  • Flax seeds

Incorporating these sources of dietary fat can help athletes optimize their performance and maintain overall health and wellness.


Proper hydration is crucial for athletes, given that water makes up around 60% of the human body. During training and competition, fluid loss occurs through sweating and breathing; failing to replenish this fluid can result in dehydration.

A dehydrated athlete has reduced blood volume, which decreases blood pumped per heartbeat, deprives muscles of oxygen, causes exhaustion, and slows the removal of exercise by-products.

Athletic performance can be negatively impacted by dehydration, which can occur as a result of losing just 2% of total body weight during workouts or competitions. To prevent dehydration and minimize the risk of heat injury during training and competition, the US Anti-Doping Agency (USADA) says it is crucial to prioritize proper fluid replenishment.

Hydration recommendations:

  • During exercise, drink a carbohydrate-filled drink with 6-8% carbs and some sodium and electrolytes.
  • Drink 7-12 ounces before exercise and
  • 4-8 ounces every 15-20 minutes during exercise.

By staying hydrated, you can prevent fatigue, cramps, and other issues. Drink plenty of fluids early and often to maintain your edge.

Frequently Asked Questions

How should a beginner boxer train?

Start off with a well-rounded workout plan where you can increase your cardio base, build the strength in your shoulders, core and legs, and implement drills to perfect your technique.

When it comes to boxing technique, focus on improving your fundamentals; which includes staying in your proper stance, perfecting your punching technique, and learning defensive head movement.

Lastly, ensure that your nutrition and recovery are on point and be sure to structure your rest days.

A well-rounded training program should allow you to improve in all aspects of boxing progressively. It will then become a battle of consistency. But the results will start to pay dividends!

How many hours should a beginner boxer train?

As a beginner boxer, you should train a minimum of 5 times per week, attending at least 1 group class, and having 1 private session with your coach. Each session should be at least thirty minutes long.

If you’re serious about learning the sweet science of boxing, aim for 5 times per week, adding 2 more sessions of your own, practicing what you’ve learned in your group classes and private lessons.

It’s important not to rush the process. Build a solid boxing foundation properly before getting into advanced drills. You should be able to see results after 90-days of training.

How many hours a day do boxers train?

Professional boxers typically train 3 - 5 hours a day, 6 days a week during fight camp. Each day consists of the three main pillars of boxing: strength exercises, conditioning exercises and boxing technique. Either one of these three pillars can be swapped out for sparring sessions.

Bear in mind, professional boxers have more time to dedicate to training as that is literally their job. While this is possible for the enthusiastic beginner to replicate, it’s not recommended until you’ve reached a certain level of strength, conditioning and skill.

Is 2 times a week enough for boxing?

Two to three times a week is generally sufficient for beginners to learn boxing and maintain a solid fitness routine. As you gain experience, you may increase the frequency to four or more sessions per week based on your objectives. Ensuring proper rest and recovery is essential to avoid overtraining and maximize progress.

The Bottom Line

To achieve the best results, and rapidly improve your skills as a boxer, you need to first layout a good baseline for your fitness and technique.

Elements such as nutrition, aerobic and anaerobic fitness, injury prevention and recovery will all play a part in crafting a solid boxing foundation.

By following our advice on drills, techniques and concepts, I can guarantee you that you’ll be on your way to becoming a well-rounded boxer.

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