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In case you haven’t heard, boxing is all the rage right now — and for good reason. It’s not only a great way to let out all your pent-up feels (and way cheaper than therapy) but also a killer total-body workout that’s sure to get you in fighting shape.
Boxing targets everything from your core to your arms to your brain. After all, those combinations aren’t going to remember themselves. A 2014 study even found that boxing workouts three times a week can change your body composition and improve your self-confidence.
But before you can jab and cross like a pro, it’s essential to build up some endurance, says Brian Pedone, boxing trainer and founder of Quiet Punch. “Cardio is the baseline; once you have that, then you work on your technique.”
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Check out these 13 boxing-inspired cardio and conditioning exercises that’ll help you build endurance, balance, and agility — whether you’re hitting the ring or just rolling with the punches of daily life.
Perform each exercise below for 1 minute. If you’d like to focus on one exercise (jump rope, for example), build your way up to 10 minutes by adding 30 seconds at a time.
Once you master 2 minutes of any exercise, combine 5 to 6 moves with no rest in between to create a killer 10- to 12-minute cardio workout. Or scroll to the end to try the 12-minute workout we created.
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Here’s a quick refresher: Grab the handles and swing the rope over your head, then in front of your body. Hop over the rope as it skims the floor and land lightly on the balls of your feet.
: Switch it up by alternating legs or trying double-unders (passing the rope under your feet twice in one jump). You can also try crossing the rope in front of your body during a swing.
Stand with feet hip-width apart. Bring one knee at a time up toward chest. Aim to get lifted knee in line with hip so thigh is parallel to the floor.
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Continue to alternate as quickly as possible. Swing your arms as you would during a sprint. Remember to land lightly on balls of feet and toes to propel knees upward.
Stand with feet hip-width apart. Bend right knee to bring foot toward butt. Switch legs and continue to alternate as quickly as possible to get your heart rate up. Reach fingertips back to touch each heel.
The idea is to bring your heels as close as possible to your butt to get the maximum strengthening and stretching benefits for your hamstrings.
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In a real match, you’d use this move to prevent a takedown by your opponent, but when you’re just training, think of this as a boxer’s version of a burpee.
Start in boxer stance, with left foot in front (or right foot, if you’re left-handed); right foot behind you, turned out at a 45-degree angle; and feet just wider than shoulder-width apart. Hands should be at jaw, fists clenched, protecting face.
Place hands on the floor and jump feet back to a wide-leg plank. If mobility allows, let hips dip to the floor and back arch. Immediately hop back up to starting position and repeat.
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Start in a sprinter’s position with right knee bent, left leg straight out behind you, and left fingertips on the floor. This should look and feel like a low runner’s lunge.
Bring left knee forward and up. At the same time, drive through right foot to explode off the floor and hop. Reverse the motion to return to starting position. Repeat on opposite leg.
Stand with feet slightly wider than hip-width apart. Send hips back and bend knees to lower into a perfect squat. Drive through balls of feet to jump off the floor.
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Land lightly by rolling from toes to heels, then send hips back and bend knees to return to a squat position. Repeat. You can place hands in prayer position in front of chest for balance.
Stand with knees slightly bent. Pushing off left foot, extend right leg out to right side to hop and land on right foot. Reverse the movement to repeat on opposite leg.
Start standing. Jump and use your lower abs to draw knees up until nearly in line with hips, parallel to the floor.
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Engage core to keep spine long and chest lifted. Be sure not to bend over — it helps to place your hands in front of you to tap your knees. Land softly on balls of feet and repeat.
Try hopping forward and back, taking lateral steps, or even incorporating squats to simulate ducking under your opponent’s punch. You really can’t mess this one up since you just make it up as you go along.
Start in a high plank position, wrists under shoulders. Bring one knee in toward chest — almost like doing high knees in a horizontal position. Alternate legs, engaging core to support spine and keeping hips level with shoulders.
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Start in high plank position with core engaged and wrists under shoulders. Bend elbows and lower your chest to the floor to perform a push-up. At the bottom of the move, push off with explosive power to pop your upper body off the floor.
Land back on your hands and repeat. For this version, be sure to keep elbows tucked in at sides and bend elbows as you land to lessen the impact.
Start by doing the push-up on your knees to build strength, and then progress to a basic push-up. Once you have that mastered, try the plyo push-up on your knees, and then progress to the version above.
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Stand with feet hip-width apart and fists at jaw in guard. With knees slightly bent, shift weight back and forth between feet, staying on balls of feet for agility and speed.
Start in boxing stance with fists in guard. Hop and rotate at your hips to land with feet facing one side and body facing forward. Hop again to fighter stance on the opposite side.
If you’re a righty, this alternate stance is referred to as “south paw.” It’s often used as a tactic to throw off an opponent. Continue to switch your stance as fast as possible.
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Grab a stopwatch or download a timer app for this workout. Follow the exercises in order. Try to complete 4 sets without resting between exercises — you got this!Been thinking about taking boxing classes but not sure if it’s for you? boxing trainer Michael Olajide Jr is the pioneer of boxing for fitness and a firm believer that training like a fighter (without the blows) delivers “the absolute best the human body can get”.
Michael shifted to training when an eye injury cut short his professional fighting career, and is now renowned for his supermodel boot camps and helping actors like Hugh Jackman and Jake Gyllenhaal look like real boxers on the big screen.
A boxing workout with Michael may include punching combinations, jumping rope, evasive moves and core work. His sessions range from boxing workouts for beginners through to advanced workouts and bonus challenges.
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“We'll work on things like your speed, your timing, your endurance, visualization, things that really challenge your body and mind in a way that you haven't before, ” Michael explains.
Even better, you don’t need a ring, those fancy, silky shorts or gloves to take up this style of training – you can smash a boxing workout at home with just an optional jump rope (and perhaps some small hand weights if you’re looking to level up.)
The first thing on the long list of boxing workout benefits is increased cardiovascular fitness. It’s impossible to go 10 rounds with our resident boxing trainer Michael without getting an epic cardio workout. Jumping rope, staying on your toes, throwing punch after punch in speedy combos – all of it will have your heart pumping at high intensity. And because boxing requires focus (as opposed to a treadmill run where your mind may wander), you’re likely to train longer, boosting cardio endurance and stamina.
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For many people tackling a boxing workout, weight loss is the No.1 goal – and this form of training is a certified knockout for burning fat. Where running and other forms of cardio exercise can get repetitive and leave you stuck in a rut, boxing can help you punch through the plateaus. Studies have found that a high-intensity boxing workout routine was not only effective in reducing body fat percentage, but that participants were more likely to show up for boxing workout classes and less likely to drop out over time. And you can’t consistently burn fat if you don’t show up to exercise!
You may not immediately connect boxing training with strength, but think of a heavyweight fighter landing a knockout blow – there is power in that punch! Even without connecting with an opponent, you’re using your core, upper and lower body to create the power to throw punches, which means that you’re building functional strength. Because you’re always on your toes in a boxing workout, you’re also building explosive strength.
Styles like BoxHIIT – Michael’s specialty in our 6-week hybrid workout program Fusion – incorporate weights into boxing exercises to
