We get it. Boxing workouts can seem intimidating. Looking at boxing from the outside can make it seem totally brutal and way too hard for the average joe. And can you really do it at home?
The truth is, if you just give it a try, you might surprise yourself. After all, there’s a reason why boxing has become such a popular exercise style both in the gym and at home.
Here, we’re exploring a few reasons to implement boxing workouts at home, the benefits of adding boxing to your exercise routine, and a quick 30-minute boxing session you can do right now!
7 Reasons to Start At-Home Boxing
Improve Your Fitness
An obvious reason to start boxing workouts at home is to improve your fitness.
Boxing is considered high-intensity interval training (HIIT), which refers to powerful bursts of hard work followed by short periods of rest. It’s the best way to improve your cardio fitness as your heart rate learns to recover quicker and quicker.
Interestingly, HIIT workouts are perhaps the most time-efficient way to exercise.
In addition, you’re not only pumping up the cardio fitness, but you’re also building strength, increasing mobility, and improving your core stability. Boxing is a full-body experience that can create a total transformation.
Get In Shape While Having Fun
If you never stick to a workout routine, it’s probably because you haven’t found a workout you love.
Boxing is such a popular workout style because, often, you won’t even feel like you’re exercising. It’s so much fun that time flies by, and instead of thinking about the burn or the sweat, you’re in the moment, only thinking about throwing punches and nailing your footwork.
Gain Confidence & Learn Self-Defense
Beyond enjoying your boxing workouts, they’ll also help you gain confidence. Especially if you’re naturally more timid or self-conscious, boxing gives you a boost by not only improving your mood but helping you to be stronger, faster, and a total badass.
There’s something about learning to throw a punch and toss a mean kick that creates mental grit within you. Knowing that you’d be able to defend yourself if it came down to it is an undoubtedly empowering position to be in.
Benefits of Boxing Workouts
You Can Box Pretty Much Anywhere
While gloves, punching bags, and other boxing equipment can take your workouts to the next level, they’re not always a necessity. You can do fantastic boxing workouts at home without any equipment at all.
Plus, boxing workouts are versatile enough that you can make do with any circumstances. Group workouts, partner boxing, and at-home solo sessions are all amazing options. Plus, boxing can either be done in small spaces or wide-open areas.
Once you learn the basics, you can take this adaptable style anywhere.
Boxing Workouts Are Quick and Effective
As a HIIT workout, boxing is super effective, only requiring a short amount of time. Not many of us can spend hours on end at the gym. And even if you did, who would want to?
Boxing workouts help you get the most bang for your buck by offering a killer workout in a fraction of the time of other kinds of exercise.
Ideal for Beginners and Experienced Boxers
Whether you’ve never considered boxing or you’ve been boxing for years, it’s the perfect workout for all fitness levels.
Especially when you do your boxing workouts at home, you can modify your session as much as you need, either backing off a bit or pushing it to your absolute maximum.
30-Minute Boxing Workout at Home
Warm-Up (5 minutes)
- Jump rope for 2 minutes
- 20 squats
- 20 push-ups
- 40 crunches
Main Event (20 minutes)
Round 1: Punching Drills
- Jab, cross, and hook punches for a 3-minute round
- 30-second rest
- Repeat 3 times
Round 2: Footwork Drills
- Side steps for a 2-minute round
- 15-second rest
- Steps forward and back for a 2-minute round
- 15-second rest
- Box step for a 2-minute round
- 15-second rest
- Circle step for a 2-minute round
Round 3: Finisher
- As many burpees as possible in 2 minutes
Cool-Down (5 minutes)
- Forward fold stretch for 1 minute
- Low lunge stretch for 30 seconds on each side
- Downward dog (calf stretch) for 1 minute
- Cross-body shoulder stretch for 30 seconds on each side
- Hands clasped behind back (chest stretch) for 1 minute
Give this quick at-home boxing workout a try and see how it goes. Beware! You may have just found your new favorite workout!
For more killer boxing workouts at home, download our app for trainer-led sessions that you can do anytime, anywhere.