3 Powerful Boxing Exercises for Beginners to Master

3 Powerful Boxing Exercises for a Beginner to Learn

Although boxing is a highly competitive sport, it’s shown to be more useful then fine tuning your self defense skills.

Boxing exercises are now one of the most popular workouts there are. Taking a boxing class is usually filled with a range of fifteen to even twenty five enthusiasts training their hearts out. Boxing is  a great exercise in itself and also almost triples the amount of cardio benefits you would get running or jogging. Most classes start with a 10 minute warm up followed by an intense 30 minute work out, with a final 10 minutes to cool down.

If you are thinking about perusing boxing, I suggest you take a water bottle with you and eat a solid, healthy meal an hour before your work out so you have the optimum amount of energy to train. At your first class, they will teach you that most of your ability will come from strategy, not strength.


Boxers do a lot of cardio, because their bodies have to be in tip-top shape. If not, they will stand a chance of losing to their opponent. In order to get in physical shape for this, boxers are expected to run about three to five miles a day for five days a week. Many fighters also do intense bursts, or sprints.

Doing this gives a you a boost and is great for dropping weight, as it releases the human growth hormone, or HGH into your system, helping you burn calories and in turn burning body fat. Sprints are also know to be good for conditioning and tend to be easier on the knees, so this is good exercise to do one to three times a week.

Cardio boxing exercises also include foot-speed drills which is essential in the boxing community. It drastically improves your foot work and agility which is very important.

Jump roping is a very good and a well known way to get your blood pumping. If you push off with the balls of your feet and jump as many times as you can in 60 seconds, you’ll sure be feeling it

Shadow Boxing

Speed in boxing exercises is important. It doesn’t only help your speed, it is also proven to help your footwork, balance, power, coordination, technique, and form. You will need a speed bag, but no gloves. This also helps with the speed of your mind while remembering your combinations, especially during a live fight. Combinations can go from four steps to twenty, and helps a great deal with technique.

Make up your own combination and repeat it until you have it down perfect. Example: 1. Left jab 2. Right hook 3. Left jab 4. Right uppercut Repeat your combination for about four or five times in a row, bringing your hands back to your starting stance before the next rep. Remember to exhale at every punch and to stay hydrated and don’t over exert yourself!

You can also wear your boxing gloves to get used to the weight and fell of them. It’s one thing to box for long periods without gloves, and a totally different experience to do it with them on. So start getting used to them from the very beginning.

Heavy Bag

Don’t forget your gloves! Boxing exercises with a heavy bag is more then just throwing punches until you over exhaust yourself. Start by warming up and getting comfortable. I know it can be a little odd punching something that looks like an over sized sleeping bag, hanging from the ceiling.

Make sure to maintain your boxing stance and that you are at a good punching range. Use your eyes to increase your accuracy and technique. It’s very important to use good breathing and have good footwork when using a heavy bag.

Focus on the power behind your punches and jabs and having a fluid style of movement. Unload everything you have into the bag in any combination you desire, just make sure you have good balance!

As your strength and skill increases, you can also increase the intensity of the workout by using weighted lifting gloves to place more resistance on your arms. You’d be surprised how different you’ll feel when you take them off and how fast you’ll feel you can now throw a punch. Another great “secret” of training.