Easy Boxing Workout For Beginners | Get Ready To Rumble

When you think of boxing, you might think of someone getting their head pummeled. Doesn’t sound great, does it? (Unless, of course, you’re the undisputed champion of the world with decidedly fewer bruises than everyone else.)

Don’t let the sport of boxing scare you away from the health benefits of boxing as a workout. Boxing is a great full-body strength and cardio workout. It’s a great way to change up your routine and keep things fast and exciting.

If this sounds right up your alley, then we have some good news! 8fit is releasing new boxing workouts to the app. These are workouts you can do from home without a speed bag, heavy bag, or even jump rope. To get a taste of what you’re in store for, we’re sharing a boxing workout for beginners.

This workout keeps things simple with basic boxing movements. If you’re new to boxing, you’re going to be panting by the end of this workout, and hopefully, getting some of that aggression out.

Boxing Workout For Beginners

For this workout, you're going to perform all but the final two exercises for 20 seconds each. (Those last two get 30 seconds each.) Repeat each round once before continuing.

Round 1

Shuffle side to side

1. Stand with feet wider than hips apart, hands in fists to protect face 2. Bend the knees slightly, shuffling quickly a few steps right and a few steps left

Speed bag

1. Stand with feet wider than hips apart, fists up above eye-level 2. Bend the knees slightly 3. Keep elbows lifted, circling the fists quickly while bouncing side to side

Start your transformation todayGet your workout plan

Fast feet

1. Stand with feet wider than hips apart, hands in fists to protect face 2. Run on the spot, lightly and quickly

Round 2

1-2s left jab, right straight

1. Stand in a boxing stance with left foot forward, right foot back, hands in fists to protect face 2. Bend the knees slightly, engage the core 3. Punch left hand straight forward, extend all the way, turn first down at end of punch (punch 1) 4. Bring the hand back to start position quickly 5. Punch the right hand forward, lift the back heel to twist right hip forward (punch 2) 6. Bring the hand back to start position quickly

Tip: Jabs or straight punching is a great way to burn calories.

Shuffle

Round 3

3-4s left-right hook to head

1. Stand with left foot forward, right foot back, hands in fists to protect face 2. Bend the knees slightly, engage the core 3. Hook left hand out and around, turn the thumb up, imagine making impact at eye-level (punch 3) 4. Bring the hand back to start position quickly 5. Hook right hand out and around, lift the back heel to twist right hip forward (punch 4) 6. Bring the hand back to start position quickly 

Speed bag

Round 4

5-6s left-right uppercuts

1. Stand with left foot forward, right foot back, hands in fists to protect face 2. Bend the knees slightly, engage the core 3. Scoop left hand down and up, imagine flat part between knuckles making contact with opponent's diaphragm (punch 5) 4. Bring the hand back to start position quickly 5. Scoop left hand down and up, making contact with diaphragm (punch 6) 6. Bring the hand back to start position quickly 

Fast feet

Round 5

Russian twist punching

1. Sit on floor with knees bent at 45º and heels several inches above floor 2. Lean torso back and bring fists up 3. Rotate left, extend right arm for a crossing punch 4. Rotate right, extend left arm for a crossing punch

Focus even more on your core with this boxing ab workout.

Toe tap

1. Lie on back with knees bent, hands at sides 2. Lift legs into tabletop with knees over hips and toes pointed 3. Hingeing from the hips, lower the toes towards the floor 4. Keep the back imprinted and core engaged to lift back to start position

Want to get your lower-body more involved? Try this kickboxing workout.