Boxing Workout For Beginners!
There's nothing quite like a workout that you can get some anger or frustration out on, it's like therapy plus (it's lot cheaper 😂)
You can do this HIIT boxing workout at home with no equipment or in the gym with a boxing bag, which ever you feel most confident & comfortable with. This boxing workout is perfect for anyone just starting out or anyone who wants to have a go at a different type of workout. So, let's get your heart rate up, sweat on, and endorphins flowing with our intense HIIT boxing workout!
Stretch
Start with a full body stretch, working from your head down to your toes. Spend about 5 minutes fully engaging and stretching your muscles.
Warm up
You can't beat the traditional skipping rope to begin your session.
3 Rounds x 3 minutes - treat this as a warm up to loosen up the whole body. Don't be afraid to try different types of footwork (E.g. High knees, one leg hops, bum kicks, double unders, criss cross etc).
Workout
| Combos: | Technique |
| 1 = | (Front hand) |
| 2 = | Cross (Back Hand) |
| 3 = | Front Hook |
| 4 = | Uppercut (Back Hand) |
| Example: | |
| 1, 2, 1, 3 | Jab, Cross, Jab, Front Hook |
Tip:
Don't forget to move your feet and hips it's not just an arm workout boxing moves the full body.
Round 1
Time: 9 mins
Sets: 60 secs on | 30 secs on | 15 secs on |30 secs of
Equipment: Floor space, optional - can wear boxing gloves if you want extra weight.
| Time | Exercise |
| 60 secs | 1, 1, |
| 30 secs | Squat Jumps |
| 15 secs | 1,1,2 |
| 30 secs | REST |
| 60 secs | Press ups |
| 30 secs | 1,2,3 |
| 15 secs | Burpees |
| 30 secs | REST |
| 60 secs | 1,1,2 |
| 30 secs | Plank |
| 15 secs | 1,2,3 duck 1,1 |
| 30 secs | REST |
| 60 secs | Star Jumps |
| 30 secs | 1,2,3 duck 1,1 |
| 15 secs | Sit Ups |
| 2 minute | REST |
Round: 2
Time: 8 mins
Sets: 30 secs on | 30 secs off
Equipment: Any type of weights for power punching (dumbbells, wrist weights, water bottle, cans)
Speed Punching: as fast and as many as possible no stopping (no weight)
Power Punching: punch with power (use some type of weight on arm/hand - the heavier the better)
| Timing | Exercise |
| 30 secs | Speed Punching |
| 30 secs | REST |
| 30 secs | Power Punching (right arm only) |
| 30 secs | REST |
| 30 secs | Speed Punching |
| 30 secs | REST |
| 30 secs | Power Punching (left arm only) |
| 30 secs | REST |
| 30 secs | Speed Punching |
| 30 secs | REST |
| 30 secs | Power Punching (right arm only) |
| 30 secs | REST |
| 30 secs | Speed Punching |
| 30 secs | REST |
| 30 secs | Power Punching (left arm only) |
| 30 secs | REST |
Round: 3
Time: 8 mins
Sets: 30 secs on | 60 secs off
Equipment: Any type of weights for all exercises (dumbbells, wrist weights, water bottle, cans)
| Timing | Exercise |
| 60 secs | 3,2,3 |
| 30 secs | REST |
| 60 secs | 2,3,2 duck |
| 30 secs | REST |
| 60 secs | 2,3,2 duck |
| 30 secs | REST |
| 60 secs | 1,2, duck, 4 |
| 30 secs | REST |
| 60 secs | 1,2, duck, 4 |
| 30 secs | REST |
| 60 secs | 1,1,4,duck,4 |
| 60 secs | REST |
Finish off with cooling down and repeating your warm up & stretch!