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




Workout Without Weights: A Boxing Workout Routine

Boxing Workout Routine For Incredible Fitness

If you’ve ever done a boxing workout routine you know how effective it can be in losing weight, building endurance, and building lean muscle. In fact, a boxing workout is so complete that even if you just focus on one of the several segments, you will see a difference in a matter of a couple of weeks.

Boxers (and mixed martial artists) are arguably the fittest athletes on the planet. I say that for a bunch of different reasons. For instance, when they go to work at their sport, they are out there alone. There is no offensive or defensive team or players that can be substituted during any part of their match. They have to bring their ‘A’ game to each and every fight.

Also, there’s another reason that I make this statement. Not only do they have to have huge reserves of stamina and strength to continue to punch (and punch hard), for twelve 3 minute rounds, they also have to be able to absorb a similar amount of physical trauma and keep on going.

This takes an incredible amount of endurance, muscular strength, and, mental determination to do. That’s why a boxing workout routine may be one of the best workouts without weights that someone can do. Plus, as mentioned above, there are several different segments of a good boxing workout that you can adopt, adapt, and combine with the routine that you’re already doing.

Areas Of A Boxing Workout Routine

The major aspects of any boxing workout routine will include:

aerobic/endurance training

strength training

ballistic/power training

speed/coordination training

A jumping rope workout is an aerobic pillar of a boxer’s workout. Along with running/jogging, skipping rope has been one of the primary ways that boxers build cardio endurance.

But, cardio is not the only benefit. Consistently jumping rope benefits the body by building and adding lean mass to leg and arm muscles. So, not only are calories burned because of the fact that it’s a cardio exercise, more calories are burned because more muscle mass is added to these parts.

Another part of the boxing workout routine that you could choose to focus on would be the strength training aspect. Boxers, like mixed martial artists, use a variety of resistance techniques to build strength and lean muscle. Resistance bands, free weights or machines and body weight exercises are all good choices.

There are many different types of push up movements that you could do if you don’t have access to weights or want to avoid them all together. You can get a near complete upper body workout with push ups depending on the angle of your body and the placement of your hands.

Power training comes from bag punching. A lot of the cardio boxing programs get you to essentially “shadow box”. What I mean is that you go through the motions of punching or kicking, but you don’t actually make contact with anything. Now, don’t get me wrong. You can burn a lot of calories by doing your boxing workout routine the ol’ Tae Bo way. But, you will burn a whole lot more calories and build a lot more lean muscle if you actually make contact with a fairly heavy object like a punching bag. And, by making contact with a firm object, you’ll also develop a more correct technique.

On to the last on our list of boxing workout routine segments: Speed and Coordination training. This is where a lot of the other sections come together.  One the simple side, boxers use punching bags that they call “speed bags”. These are smaller bags, usually hung from over head. The ones that are the most familiar are “pear shaped” or “tear-drop” shaped. Others are round and suspended from above and below on elastic bands. Working on the speed bag will help with upper arm strength, endurance, and hand eye coordination.

Another simple speed and coordination drill used in a boxing workout routine are lower extremity plyometrics that help with leg strength, conditioning and coordination. These drills help the boxer stay “light on their feet”.

Boxing Workout Routine And HIIT

One thing that many haven’t realized yet is that boxing in general is the mother of all high intensity interval training. Most boxing workout routines are divided into 3 minute intervals with a 1 minute rest in between to simulate the actual time of a boxing round. This means that if a boxer is skipping rope or punching a bag, they go at it for 3 minutes at a time all out and then take a 1 minute rest. After that, it’s another 3 minutes of all out work. This goes on for 12 or more intervals. Then, it’s on to the next exercise!

This is really the secret of how anyone can get the same results that any boxer would get from doing the same thing. The upside for you doing a boxing workout routine is that you won’t have to go into the ring and get hit for 36 minutes!