A Home Boxing Workout for When You Can’t Make it to the Gym.
Sometimes it’s not possible to get to the gym for your boxing workout. Travel issues, lack of time and poor weather can all get in the way.
That doesn’t mean you have to miss your boxing workout.
In fact, we’ve found that mixing up the location of your workout can actually help in your training programme. In this article, we’ll show you how a 25 minute (minimum) workout of four simple at-home exercises can get you fit to fight.
No boxing equipment? No problem. We’ve prepared this guide to your home boxing workout without the need for any specialist equipment.
Try this Home Boxing Workout
- Shadow Boxing
- Line Work
Fast feet are essential in the ring, and there’s no better way to build up your speed than skipping.
This exercise is a staple of any pro boxer’s training regime for a reason. Skipping isn’t just a good way to get your blood pumping, it also loosens up your muscles and joints.
This makes it the perfect way to warm up during home boxing workouts.
If you don’t have a skipping rope at home, use regular rope or just imagine your holding one.
5 minutes minimum, push yourself by aiming for 10.
- Begin with 2 minutes of gentle, rhythmic skipping.
- Increase the intensity by switching to one leg for 10 skips, then the other. Continue this for 1 minute.
- For the final 2 minutes, push yourself to skip as fast as you can while maintaining a rhythm.
- Repeat the set if pushing to 10 minutes.
While agility and strength are essential to cut it in the ring, they’re nothing if you haven’t got the stamina to make it past the first round.
Circuits are a great way to pack in a cardio workout at home. However big or small your space to train at home is, this circuit routine is perfect to get your heart rate up and get you sweating.
10 minutes, working up to 30 minutes.
- High Knees – run on the spot bringing your knees up high, holding your arms in front of you parallel.
- Mountain Climbers
- Complete 3 minutes of each back to back for one set.
- Build up to multiple sets, adding a 1-minute rest in between each set. Aim to get to 3 sets.
3. Shadow Boxing
Shadowboxing is a great way to work on your technique at home while still building up your strength and stamina.
Beginners and amateurs may feel uncoordinated at first, but completing these sets in front of a mirror will help you to see where your stance and positioning could be improved.
For extra tips, see our guide to Boxing Punches.
10 minutes minimum, working up to 20 minutes.
- Adopt the stance you’d normally take in the ring, for beginners this is usually left leg forward, feet shoulder-width apart, knees slightly bent.
- Don’t forget to keep your stance soft, your chin low and your hands high.
- Begin by jabbing with your left hand, ensuring full extension of the arm.
- Make sure to stay light on your feet throughout, either rocking forwards and back or taking small steps on the spot with each jab.
- Add in a cross throw by driving your right hand across the midline of your body.
- For maximum effect, ensure you twist at the hip, pivoting your back foot and driving through with a full extension as your shoulder comes forward.
- In the same stance, but with a dip in your knees, begin to throw in upper-cuts for a more intense power focus.
- With each throw, whip your hip forward, twisting the feet as you do and snap your shoulder into the punch as you aim up.
- Complete a 30-second rep of each punch. This is one set, repeat this five times with a 30-second rest in between each 90-second set.
- Push yourself to work up to ten sets.
4. Line Work
Agility is an essential component of boxing. Being able to weave and duck around an opponent’s punches is necessary for anyone who gets in the ring.
One great way to improve your agility outside of the ring is to practice linework.
Incorporate this into your home boxing workout by stringing up a line (a washing line or string would work well) either in your garden or in a clear space at home.
You’ll be squatting and ducking under the line so you’re going to need a good amount of space either side.
5 minutes minimum, progressing to 10.
- Begin with the line just below shoulder height.
- As you improve lower the position of the line.
- Make your way along the line, squatting, shifting and ducking from side to side as you go.
- Start at a comfortable pace, pushing yourself to go faster as your coordination improves.
- Incorporate jabs into your linework for a more intense workout. Increase resistance by adding weights to your jabs.
- If you don’t have weights at home, use a tin of food or a bag of rice in each hand.
- You can make this exercise your own by creating your own combination of moves, just make sure you keep going for the full 5 minutes.
With a home boxing workout, discipline is key. There’s no trainer pushing you on. You haven’t got anyone in the ring with you to compete against. It’s just you against yourself. But, if you want it enough, you can build strength, stamina and improve your technique with a home boxing workout on those days you don’t make it to the gym.