Boxing for fitness: a beginner’s guide

Boxing isn’t just a combat sport; it’s also an incredible way to develop fitness and burn calories. What could be more rewarding than learning a new skill while increasing your strength, speed, and cardiovascular health? If you’re a beginner, don’t worry! We’re here to guide you step by step. Let’s dive in and learn the basics of boxing for fitness.

Understanding the Basics of Boxing

Before you lace up your gloves and start throwing punches, you need to understand the basics of boxing. Boxing isn’t just about strength; it’s also about strategy, precision, and, most importantly, will. You’ll have to keep your body and mind engaged throughout the training, which makes boxing a great workout for both the body and mind.

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Boxing Stance

The first thing you need to learn in boxing is the stance. This is your body’s position when you’re ready to throw or receive punches. Your boxing stance dictates your balance, the power of your punches, and your ability to dodge your opponent’s punches.

Right-handed boxers typically use the orthodox stance, where the left foot is forward and the right foot behind. Conversely, left-handed boxers, or southpaws, place their right foot forward and the left foot behind. In both stances, the body is slightly rotated, and the fists are up to protect the face.

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Basic Punches

There are four basic boxing punches: the jab, the cross, the hook, and the uppercut.

The jab is the most fundamental punch in boxing. It’s a straight punch thrown with the lead hand (left hand for orthodox stance, right hand for southpaws). It’s often used to keep the opponent at a distance and set up more powerful punches.

The cross is a straight punch thrown with the rear hand. It requires a rotation of the hips and torso to generate power.

The hook is a semi-circular punch thrown with either hand. It targets the opponent’s side, and it’s typically aimed at the head or body.

The uppercut is a vertical punch thrown with either hand from the level of the waist or lower, targeting the chin or body of the opponent.

Starting Your Boxing Training

With a basic understanding of boxing stance and punches, you’re now ready to start your training. Keep in mind that good boxing training combines both fitness drills and boxing techniques.

Boxing Workout Routine

A typical boxing workout starts with a warm-up to prepare your body for the intense workout ahead. This could be a simple jog, skipping rope, or any type of aerobic exercise.

Once you’ve warmed up, it’s time to work on your boxing techniques. Start with shadow boxing, where you practice your punches and footwork in the air or in front of a mirror. This will help you work on your technique and coordination.

Next, move on to the heavy bag. This is where you can practice your punches with power. Keep your stance in mind and remember to move around the bag, just like you would in a real fight.

Boxing Drills

Boxing drills are designed to improve your speed, power, and technique. Here are a few drills that you might include in your training:

  • Jab-cross drill: This drill aims to improve your jab and cross punches. Throw a jab, then quickly follow it up with a cross. Repeat this combo for a certain amount of time or number of repetitions.

  • Hook drill: This drill helps you to perfect your hook punch. Throw a left hook, then a right hook. Again, repeat this combination for a certain amount of time or repetitions.

  • Footwork drill: This drill aims to improve your footwork. Practice moving forward, backward, and side to side while maintaining your boxing stance.

Maintaining the Right Mindset

Boxing isn’t just a physical game; it’s also a mental one. You need to keep your focus and will strong to keep pushing through the intense workout.

Mind-body Connection

Boxing can help you develop a strong mind-body connection. This means being aware of your body, its movements, and how it feels. You learn to listen to your body, to push it when you can, and to rest when you need to.


Boxing requires persistence. You won’t become proficient overnight. It requires time, effort, and, most importantly, consistency. So, set your goals, keep your focus, and don’t forget to enjoy the journey.

Safety Considerations

Finally, safety should always be your top priority. Always start your workout with a proper warm-up and finish with a cool-down to prevent injuries. Keep your boxing gloves clean and in good condition to protect your hands. And remember, never push yourself too hard. It’s better to progress slowly and steadily than to risk an injury.

Incorporating Additional Fitness Elements in Boxing Training

While punches and jabs form the core of any boxing routine, incorporating additional fitness elements can help in building overall stamina and strength. A well-rounded boxing workout often includes exercises like squats, planks, and jumps that work different muscle groups and keep the training interesting.

Lower Squats

Lower squats are a great addition to any boxing routine. Start by standing with your feet hip-width apart, then lower your body into a squat position. These squats help to strengthen your legs and core, both of which are essential for a strong boxing stance. Do a set of squats, rest for a minute, then repeat.

Plank Position

The plank position is another effective exercise that can be included in your boxing training. This exercise primarily works the core muscles, which are crucial for maintaining balance while throwing punches. Start by getting into a push-up position, but rest your body weight on your forearms instead of your hands. Hold the position for a minute, lie down and rest for a minute before repeating the exercise.

Burpee with a Jump

To add a cardio element to your workout, try incorporating burpees with a jump. Stand with your feet hip-width apart, lower your body into a squat, place your hands on the floor, and jump back into a plank position. Then, jump your feet forward, explode into a jump, and repeat.

Women in Boxing

Women boxing is gaining popularity as an effective way to stay fit. A boxing gym is an ideal place for women to start their journey into boxing. Boxing classes for women are designed to be engaging and challenging, focusing on improving cardiovascular health, losing weight, and building strength.

These classes will help women master the basic boxing techniques, including the boxing stance, jab, cross and left hook. They also offer a friendly and supportive environment to learn and progress at your own pace.


Boxing for fitness is a comprehensive workout that works both the body and mind. It’s a mix of cardiovascular exercises, strength training, and mental discipline. Whether you’re hitting the heavy bag, practicing your jab-cross combo, or holding a plank position, each activity is designed to push your limits and improve your fitness.

But remember, it’s not just about the physical aspect. Boxing requires will, focus, and persistence. It’s about setting goals and pushing yourself to achieve them. Finding a good boxing gym and enrolling in boxing classes could be the first step towards this exciting fitness journey.

Lastly, safety is paramount. Always warm up before starting your workout and cool down after. Keep your equipment like gloves in good condition and never push yourself to the point of injury. With consistent effort and dedication, boxing can be an enjoyable and effective way to stay fit.

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