How to create your boxing workout program

I believe boxing is one of the best workout techniques to get a fit body. It works all your muscles, helps burn fat, and develops your cardio, endurance, and skills. Plus, it is more exciting than lifting weights in the gym. It is an all-in-one fitness activity that is so exciting.

However, if you want to get the best from your boxing program, it is not enough to buy a heavy bag and punch it. If that was the case, there were boxers everywhere. It is much more complicated than that. You should have a well-organized boxing training schedule.

When you plan your boxing workouts plan, you should include the four most critical blocks. These are strength, skills, endurance, and speed.

Let’s see them in detail.

Do strength training for power

You should be strong to beat the opponent or hit the punching bag with power. Hence, you should do a strength training regimen.

There are many ways for that. You can lift weights, do bodyweight exercises, or combine them. There is always a debate about if weights are beneficial or bad for boxing. Some experts say lifting weight is wrong because it slows the fighter. Others say it has a positive impact.

I think the solution is the combination of weight and bodyweight exercises. I do that, and it works well.

For example, I make the most beneficial bodyweight moves such as pull-ups, push-ups, chin-ups, squats, etc., but I use dumbbells for curls and shoulder exercises.

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But, keep in mind that boxing strength training is not the same as bodybuilders or powerlifters do. The weight training aims not to build huge muscles and extreme strength by lifting heavy weights. Hence, it is enough to do fewer sets and exercises, but maybe more reps (8-15) with medium weights. Besides, do not forget to train each muscle group, especially your arms, legs, shoulders, and core muscles. Also, include explosive movements in your resistance training, such as plyo jumps.

Note: Medicine ball exercises for boxing are also effective to improve functional strength since we can do a wide range of compound movements. For example, athletes can do advanced sit-ups or crunches for core strength (abs, obliques, hips, etc.).

Furthermore, it is enough to have strength training sessions twice a week, and the workouts should not be done in a row. Your muscles need time to rest and recover.

Here is a useful video on how to implement strength training in a boxing routine.

Learn the basic boxing techniques

Another crucial part of an effective boxing workout routine is practicing the various techniques. You cannot learn anything without continuous training as with everything in life.

Although boxing seems to be just a sport where people throw punches and move here and there, it is a very complicated system requiring a lot of practice.

You have to learn many boxing skills, such as punches, combos, footwork drills, defense, etc. You have to spend a lot of time practicing until those skills come naturally.

The most important boxing basics to learn

  • The boxing stance is among the crucial fundamentals. It sets you up to both throw and dodge punches and puts you in the best position to take a punch should your opponent land one. You should learn the boxing stance first since that is the base of all the boxing movements. When exercising, remember that your legs provide the power, and your core transfers that power primarily to your upper body. That is how punching power is generated.
  • Learn the basic punches. First, learn the straight punches (jab and cross). Then, the left and right hook. And, finally, the right and left uppercuts. When you know the proper form you can go start doing easy punch combinations.
  • Boxing footwork is very important. Balance involves lining up your feet so you’re able to attack or defend yourself and counter your opponent’s attack. Your center of gravity works together with your balance to keep you from falling by staying light on your feet and creating leverage.
  • Head movement. You can think of head movement to give your opponent a moving target instead of a stationary one. When defending your head, you moved your head right and left, forward and back in various patterns, rather than using your hands. In response to your opponent’s offense, you should also move your head.

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Shadowboxing and heavy bag workout are the best ways to improve your boxing drills if you are at home. I recommend having the following boxing equipment in your training routine: a heavy punching bag, boxing gloves or heavy bag gloves, and a double end bag.

Where to learn boxing online?

There are a lot of boxing tutorials online from experts from whom you can learn techniques. Also, do not want to learn everything at once. Pick one skill and practice that until you get familiar with it.

My favorite tutorials:

Boost your endurance with a conditioning workout

An example conditioning training with typical boxing exercises

If you have ever punched a heavy bag for 3 minutes, you know how tiring it is. And just imagine how exhausting it is to survive in the ring for 8 or 12 rounds while you have to attack and protect yourself. I respect boxers for their enormous endurance, which is one reason I started boxing.

Performing cardiovascular exercises is the best way to improve your conditioning, and agility and boost your heart rate.

So, your boxing training routine should include many activities that develop your endurance. These are mainly cardio workouts such as jump roping, running, sprinting, cycling, or compound exercises such as burpees.

Have at least 20-minute intervals four times a week to get better stamina, but that depends on your fitness level. If you are a newbie, start with 5-minute intervals, and as you get better, increase the length and the intensity of your drills.

I prefer high-intensity interval training with boxing training exercises. For example, I jog for 1 minute and sprint for 30 seconds, and I do 15 circuits. However, there are many types of HIIT you can try. This type of workout is also beneficial in reducing body fat.

Here are my favorite sources.

Developing your speed and reaction time

Finally, speed, reaction, focus, and coordination development are vital as well for an effective boxing workout schedule. The improvement of these skills must be included in the boxer’s training.

It is understandable that the faster you are, the harder it is for your opponent to catch you or protect your punches. You can increase your hand speed using a speed bag or shadow boxing if you can train at home.

Enhancing the reaction of a boxer is crucial as well. It helps the fighter to react quickly in various situations when the opponent wants to catch off their guard. The best way to enhance this skill is to spare someone, but shadow boxing is also a good exercise.

About sparring

Practicing with someone is the best way to develop your techniques. It is an excellent opportunity to learn various styles and to find out how to handle different situations. It prepares your mind for the real fight the best.

More tips on how to improve your reflexes.

Related: Punching with weights


If you want to start boxing at home or in a gym, you should include these blocks in your boxing training plan to have a comprehensive program. However, if you have a coach, he will lead you.

And if you cannot afford to go to a boxing gym, do not worry. You can learn more than you think by practicing at home, even if you do not practice sparring. Just get a punching bag, gloves, dumbbells, a jump rope, and good running shoes, and you can have excellent boxing workouts.

About us

There is no better fitness system than boxing. Your muscles grow, your endurance improves, your heart gets stronger and you're more energetic. Since boxing uses practically your entire body, you'll burn tons of calories. Because I love boxing so much, I started this blog to help others get started.

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