Fitness

9 Boxing Workouts For Beginners, Straight From The Pros

Get ready to punch it out.

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Even the simplest boxing workout for beginners is chock-full of benefits. According to Anthony Crouchelli, a USA Boxing certified coach, the fitness modality is a great way to improve cardio endurance, mental acuity, and strengthen your entire body. Here’s how to get started.

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The Basics

“This opens up the shoulders, elbows, and wrists while helping to develop precision and endurance,” says DeVante Love, a martial arts instructor.

1. Punch in 4 directions: up, down, right, left.

2. Do 3 sets of 6 quick punches in each direction.

Rest and repeat.

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Crouchelli’s 60/70 Circuit

One special perk of beginner-friendly boxing? “It’s an excellent low-impact option for anyone with prior injuries,” says Crouchelli.

1. Do shadowboxing for 60 seconds.

2. Jump rope for 70 seconds.

3. Rest for 30.

4. Repeat for 10 rounds.

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Trainer Michael Slowak’s Shadowboxing

Do each round for 2 min. with 30-sec. breaks:

1. Move around in a boxing stance.

2. Throw light jabs & crosses.

3. Throw hooks & uppercuts.

4. Do fast jabs, crosses, hooks, uppercuts, focusing on power.

5. Cool down with light punching.

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Boxing + Ab Workout

Fightcamp’s Jerry Randolph likes this sesh for ab strength.

1. Jab + cross punches.

2. Hook punches.

3. Boxer’s twist to work the core.

Do each for 30 seconds, repeat.

Cool down with a boxer’s bounce with your hands up for shoulder strengthening.

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Randolph’s HIIT Circuit

Focus on footwork to improve your cardio endurance, says Randolph. Pro tip: "One of the best ways to condition for this is by jumping rope."

Do each for 30 seconds:

1. Nonstop hooks (right/left punches)

2. Squats

3. Elbow planks

4. Boxer bounce. Repeat.

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Core Burner

Dogpound trainer Louis Joseph Chandler’s circuit works your abs and your upper body.

1. Shadowbox with hand weights, 3 min.

2. Jump rope for 2-min. intervals, 1-minute rest.

3. Sit-ups + jab at the top, 30 sec.

4. Plank, 1 min.

5. Mountain climbers 30x/3 rounds.

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Punch Work

Nail form and relieve stress, courtesy of Isopure trainer Brianna Bernard.

1. Jab, cross, jab/cross combo. Focus on power.

2. Hook, cross, hook, pivot back foot.

3. Uppercut, jab, cross, hook, hook.

4. Jab, jab, cross, hook, cross. Focus on speed.

3 sets, 40 sec. each.

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Quickie Boxing Workout

“This workout can be done on a bag, with a person, or even with no equipment,” says trainer Mel Austria.

1. 20 jump ropes

2. 10 push-ups

3. 10 sit-ups or crunches

4. 20 jab/crosses or shadowboxes

Repeat for 2 rounds.

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Austria’s Power Workout

1. Shuffle. Jab, cross, hook, cross.

2. Jab, cross, uppercut, hook. Pivot foot for power.

3. 100 jab/crosses, 100 hooks, 100 uppercuts.

4. 20-seconds of sit-ups, 10-seconds of rest. Repeat 8 times.

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