Basic Interval Boxing Workout Routine

Simple Boxing Workout Routine

In this post I’ll show you a really simple interval training routine that will work the whole body. This routine only consists of 3 different movements and doesn’t require that much space to do it either. You’ll also get an idea of the basic equipment that you would use in order to start. I’ll also give you a couple of different ways you could up the intensity of your workout routine too.

As was stated in a recent post, a boxing workout routine is probably one of the best workouts around to improve your overall fitness level. And, for anyone who’s interested, putting together a simple boxing interval training routine is relatively easy. One good thing is this: You don’t have to learn to box in order to get the benefit of a boxing workout routine.

Tools Of Simple Boxing Workout Routine

While it isn’t necessary to have any equipment for this routine, it would be helpful if you had access to a timer, a jump rope, a vinyl punching bag/stand ( a canvas bag is too hard on the hands), and a pair of grappling/MMA gloves (not boxing gloves).

If you don’t have this equipment, you can always substitute. For the timer, you can use a clock with a second hand. For the jump rope, just do jumping jacks. If you don’t have access to a vinyl punching bag, just shadow box. And, if you’re shadow boxing, you won’t need any gloves, right?

While this is an interval training routine,  it’s not necessarily an high intensity interval routine. But, being an interval routine, means that you’ll be switching between upper body and lower body exercises at set intervals. It’s probably best to start out with a 1:1 ratio (i.e. 1 minute:1 minute) and see how you do. One good thing about intervals is that they are pretty flexible.

For the upper body workout, you are going to be using the 1-2 punch combination in boxing. This is the “jab” punch, followed by the “cross”. That simply means a straight punch with either hand starting with the lead hand and followed by the rear hand. These are determined by your stance.

Since this is a workout and not a boxing lesson, there’s no need to pay to close attention to technical details. But, basically, you want to start with your hands up and in the typical boxing position. Each punch is thrown straight and from shoulder height to the bag.

After 1 minute of punching, switch to your lower body work with the jump rope or jumping jacks. You carry on for 1 minute and switch again to the upper body work. This goes on for 8-10 intervals.

Naturally, if you are using a bag to punch and a jump rope, you will find that they actually make you work harder and so you get a more intense workout. Another way to actually increase the intensity is to increase the time interval, say to 3 minutes, that you are jumping rope. There is a greater demand put on the whole system by using a jump rope and when you stretch the time out, you naturally increase the intensity of the exercise as a whole.

Also, the intensity will be increased if you are using a punching bag. This way you can actually be a little more aggressive with your upper body exercise and put a lot more power in each punch. This will help develop the upper back, shoulders, upper arms, wrists and hands.

This is a pretty flexible workout plan. If you already have a workout routine and are looking for a way to mix some interval training into it, this would be perfect. And, you can build on this basic boxing workout routine by adding more punch combinations, body weight exercises, more abdominal work and more footwork drills. As for equipment, boxing drills require little more than what was listed above.

Simple Boxing Workout Routine Summary

Boxing Workout RoutineIn summary, one simple boxing workout routine combines the simple 1-2 punch combination with a jump rope routine. You’ll need a timer, jump rope, punching bag and pair of MMA gloves. You can start the intervals using a 1:1 time ration and increase the intensity by increasing the jump rope time. This workout is simple enough to be easily integrated into most any other workout routine. And, it’s relatively easy to build on this foundation by increasing the number of punch combinations, adding in body weight exercises, and/or, abdominal work, and/or adding in foot work drills.

Have at it and share your thoughts.


Creative Commons License photo credit: DrJimiGlide




4 thoughts on “Basic Interval Boxing Workout Routine

  1. Sounds good workout I think anything boxing related does wonders for getting fit.
    The only I think I’d change cause of personal preference is more kick boxing where combinations with arms and legs I love.

  2. I love this approach- using interval drills that mimic boxing workouts to get fit. It is fun and can be challenging but definitely well worth it. Just look at boxers abs and you can see that their training is no joke.

    Great article.


  3. I have taken Tae Kwon Do on and off for years and still spar with my instructor from time to time. It is amazing how good of a workout you can get with this type of training. A boxing routine like you suggest is great because you don’t need a sparring partner and it takes minimal equipment.

  4. First of all, its interesting that the site actually gives the amount of time it would take to read the article. That’s intersting. On a boxing note!!!! Boxing is truly the physical exerciese unlike other exercises. I appreciate that its simple, yet effective. Saw some previous posts on other sites about Biscayne Boxing & Fitness Club
    so I decided to check it out, and yes!!! They make you work!

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