Bodybuilding 5 MIN READ 85 VIEWS April 23, 2022

How a Boxing Workout can Make You Leaner and Stronger

Written By HealthKart

Boxing workout

One trend that has recently emerged is the boxing workout. All you need is a boxing bag and a pair of gloves to get started. Although you do not need much equipment, the results that you can get with a good boxing bag workout plan are astounding. Not only do you achieve your fitness goals but this training regime is also known to help you beat stress and feel more confident. Here is everything that you need to know. 

What is a Boxing Workout?

A boxing workout plan is one of the most strenuous and physically demanding training plans that borrows elements from the sport. It is ideal for individuals at all levels of fitness. Whether you are just getting started or are already on your way to your dream physique, this is a training routine that you must try. 

The most important part of this type of training is that it is engaging and keeps your interest. As a result, it is easier to stay consistent with it. Just one hour of boxing workouts for beginners can help you burn close to 450 calories. So, it is the best combination of strength and cardiovascular training. 

This is a full-body workout that engages the following muscles actively:

  1. Shoulders 
  2. Arms 
  3. Upper back 
  4. Core 
  5. Quadriceps 
  6. Calves 

It also helps build stamina and agility, improving your overall functionality. The powerful nature of this training routine is also extremely good for your mental well-being. It gives you a good outlet for your stress and anxiety. Your confidence also improves as you improve. Since you need to keep your focus at a maximum to get the moves right, it also enhances your ability to concentrate. 

What You Need for Boxing Workout

To make a complete boxing gear, listed below are the items you’d need:

  1. Boxing bag- Usually a boxing bag weighs between 25 kg to 75 kg. Start with a lower weight so that you do not feel too much resistance when you jab or kick. 
  2. Boxing gloves or hand wraps- They protect your knuckles and wrists from injury when performing your boxing workout. 
  3. Shoes- Wear comfortable, well-fitted sports shoes. 
  4. Attire- Wear clothes that fit you well. If your clothing is too loose, it can affect your range of movement. 

Boxing Workout Routine

Once you have the equipment in place, you can proceed with the following boxing workout plan. 

1. Warm-up 

You need to make sure your full body is warmed up well before you start your workout. Perform each of these moves for about 30 seconds. 

  1. Neck, shoulder, wrist and knee rotations
  2. Jogging in place or skipping 
  3. Jumping jacks 
  4. Plank to downward dog
  5. High knee raises and kicks 
  6. Squats 

2. Alternate Arm Jab and Squat 

  1. Stand in a boxing stance, facing the boxing bag. A boxing stance is when you step forward with your dominant leg and find your balance. Keep your knee slightly bent. Lean forward gently while keeping your core and back fully engaged. 
  2. Place both your fists in front of your face, as if you are protecting it. Then, jab with one hand while keeping the other in front of your face. Jab immediately with the other hand while bringing the other hand back in front of your face. 
  3. After two quick jabs, squat fully. 
  4. Come back to the starting position and repeat this for 45 seconds. 

3. Single-Arm Cross Jab

  1. Assume the boxing stance for this boxing workout plan. 
  2. Jab the side of the boxing back. Make sure that your elbow is up. 
  3. Continue to jab with one hand while keeping the other fist in front of your face for 45 seconds. 
  4. Take a break for 15 seconds and move on to the other side. This is when you also need to change the boxing stance. This means that the leg that was in front of you will move to the back. 
  5. Make sure to shift the weight from the back leg to the leg in front between the resting position and the jab.

4. Sidekicks 

  1. Assume the boxing stance. Face the boxing bag at a 45-degree angle. 
  2. With the back leg perform a sidekick or roundhouse kick on the boxing bag. This is when you kick with your leg straight and turn in. Make sure you contact the boxing bag with the top of the foot and not your toes. 
  3. Repeat for 30 seconds on one side, rest and then switch to the other side. 
  4. When you switch to the other side, your boxing stance also switches to the opposite side. 

5. Sidekicks with Punches 

  1. Perform sidekicks with one leg for 30 seconds. 
  2. Jab with alternate fists for 15 seconds. 
  3. Switch to sidekicks from the opposite side for 30 seconds 
  4. Repeat the jabs for 30 seconds. 
  5. You must make sure that you maintain your boxing stance, and then switch the stance to the opposite leg when you change sides. 

6. Kick and Lunge

  1. Start with the boxing stance. Lunge by bending both your knees to a 90-degree angle. The knee on the back leg should move towards the ground. As you are about to touch the ground, lift yourself up. 
  2. Use the momentum while coming up to swing the back leg into a sidekick. 
  3. Repeat for 30 seconds. 
  4. Then switch your boxing stance to the opposite side and repeat the same for 30 seconds on the other side. 

7. Cooldown 

Once you are done with your boxing workout, you need to cool your body down completely to avoid any stiffness. Perform the following stretches:

  1. Neck stretches – front, back and either side. 
  2. Shoulder stretch – Lock your palm behind you and lift your arms upwards. 
  3. Tricep stretch – Fold your arms overhead as if you are trying to reach your shoulder blade. Gently push down on the elbow. If possible, bend the opposite arm over your lower back and try to lock your fingers. 
  4. Forward bends – Bend forward while keeping your knees straight and your weight on your heels. 
  5. Downward dog – This is a great stretch for your hamstrings. 
  6. Child’s pose – From the downward dog position, bend your knees and sit over your heels while keeping your arms extended. 

Things to Remember

To make your boxing routine more effective, here are some things to keep in mind: 

  1. Always keep your core engaged. 
  2. When you are jabbing or punching make sure you throw your body weight into it for maximum impact. 
  3. When you make contact with the boxing bag exhale. When you return to the starting position inhale. 
  4. Always shift your weight from one leg to the other, 
  5. Try to increase the duration of each variation as you build stamina. 
  6. Repeat all the variations one after the other at least three times. Take a break of 30-60 seconds between each variation. Reduce the resting phase as you progress.


If you have any underlying health issues or injuries, make sure you consult an expert before you start your boxing workout. If you feel uncertain about the posture or the technique, it is always advised that you perform the routine under the supervision of an expert before training on your own. Since this is a workout routine that exerts you physically, improve your diet to support it. Make sure your diet is a good combination of micro and macronutrients to fuel your training and help you recover. Start with training on alternate days and rest in between to build your stamina. You may increase the duration as you get better.

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