How can you practice boxing without a punching bag?

Photo of author



There is no question that boxing is one of the best ways to develop your body. However, many people think that it is impossible to practice without a heavy bag or speed bag. But, it is not true since you can do shadow boxing at home and many other exercises that do not require any equipment at all.

You may say that it is not the same as hitting a punching bag, but believe me, if you learn how to do this type of workout correctly and intensively, it is an excellent way to burn fat, develop your endurance and skills. Shadowboxing is done by the professionals as well to improve their technique. Do you need more proof than that? More about the shadow boxing benefits here.

How to start shadow boxing at home?

Well, first, you will need a space where you can practice. Keep in mind that this type of workout is not about being in the same position and just punching in the air. You have to imitate it as if you were fighting with a real opponent. Hence, you should practice the footwork. For that, you will need space.

It is not bad if you have a large mirror on the wall since it is easier to imagine a real opponent. Plus, you can check yourself how you move, throw the punches, and practice the defense skills. By seeing your mistakes, you can correct yourself.

If you are a total beginner, you should learn the boxing punches, footwork, and defense techniques. Start with single punches and practice them until you can throw them correctly. Then, you can start hitting easy combos such as jab cross, jab-jab, etc. If you are new to this type of workout, be patient and practice. The more you practice, the more naturally you will throw those punches and combinations.

Meanwhile, spend time practicing footwork and defense techniques such as blocking, parrying, rolling, and slipping. Indeed, it would be better to start with footwork and not throw any punches, until you are good at your legs. But since punching is the exciting part of this training, just do it to be motivated.

The next step is to decide how many rounds you would like to do and the rounds’ length. That depends on your fitness level, and the best is if you use a timer. If you are a beginner, you can do 3-5 rounds that are 1-2 minutes long and have 1-2 minutes rest between. Of course, as you get better, you should increase the number of rounds and the length up to 3 minutes and shorten the rest between the rounds.

Keep in mind the intensity is important, especially if you want to burn calories, but pay attention to perform the punches correctly, not let your hands down, footwork, etc. Also, do not start like a mad and then just huff and puff.

From the following video, you can learn the most common shadow boxing mistakes, so you will learn what to avoid.

A boxing application that is perfect for home training

I’ve already given an overview of my favorite boxing application called Precision Boxing Coach. This boxing app is ideal for practicing shadow boxing for everyone. You can set the number of rounds, time, speed, your level, and many others. The punches and combos are called out by the standard numbers, and defense moves are also added.

With the help of it, you can practice as if you have a coach at home. You can download it here.

A killer shadow boxing workout

What could be a better example than watching a real boxer while he is practicing? From the following video, you can learn a lot even though it is not made for beginners. Watch it several times and imitate what he does.

Other ways to practice boxing without equipment?

Well, you can practice the traditional exercises that are done by fighters. Bodyweight exercises such as burpees, push-ups, squat, pull up, sit-ups, walking lunges, etc. And we should not forget running, jump roping and plyometric exercises as well. Do not underestimate the efficiency of bodyweight training. It can help you a lot to develop your strength and endurance, things that are crucial for boxing.

Finally, if you have somebody to train with, you can practice together. Of course, not hitting each other, just imitate what is going on in the ring. If you have gloves and head and mouth protectors, you can spare, but it is not recommended without a coach’s instructions.

Must read: Basic boxing tips


I think you now have ideas about how to practice at home without any equipment. Until you do not get a punching bag, there are so many things you can do. And once you get one, you will be able to use it more efficiently since you will already have a routine.

Do you know other activities to do without a heavy bag? Share with us below.

Recommended: Best boxing equipment for home

Photo of author

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.