This At-Home Boxing Workout for Beginners Will Get You in Fighting Shape

at-home boxing workout for beginners: woman in blue workout outfit throws a boxing punch toward the camera, making eye contact with the camera
Photo: pixelfit/Getty Images

Try this at-home boxing workout for beginners to get a one-two punch of cardio and strength training, no bag or gloves required.

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At-Home Boxing Workout for Beginners

at-home boxing workout for beginners: woman in blue workout outfit throws a boxing punch toward the camera, making eye contact with the camera
pixelfit/Getty Images

Want to get into boxing? You don't need to go to a special gym to try it: Just do this at-home boxing workout (it's great for beginners, BTW) using just your bodyweight. Among the many benefits of boxing, the martial arts workout is a full-body exercise, targeting your arms, shoulders, core, and legs. And since nailing the punch sequences requires extreme focus, boxing is an excellent way to train your mind and body at once.

Here, an at-home boxing workout created by Sensei Guillermo Gomez, fifth-degree black belt and creator of Martial Fusion.

How it works: After the brief warm-up, do each round back to back with little or no rest in between. Repeat the full circuit (all 4 rounds) twice more.

And if you're a total boxing beginner, first watch this video, which teaches you how to jab, cross, hook, and uppercut.

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Warm-Up: Jump Rope

at-home boxing workout for beginners: woman demonstrating jump rope warm-up exercise

Get your blood pumping with this traditional boxer's warm-up. Use a real jump rope if you have one handy, but if not, just imagine you're holding one.

Jump for 3 to 5 minutes.

(If you're not feeling quite warm enough, add in these other workout warm-up moves as well.)

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Round 1: Jab, Cross, Jab, Bob and Weave

at-home boxing workout for beginners: woman demonstrating jab, cross, jab, bob and weave exercise sequence

A. Stand with right foot forward, arms in "guard" position (elbows bent, hands in fists on either side of chin). Throw a right jab (quickly punch right arm forward, rotating fist down, without locking out elbow), a left cross (punch left arm forward, rotating left hip into the punch and lifting left heel off the floor), and then repeat a right jab.

B. Bring arms back to guard, and quickly bob and weave from left to right by lowering into a squat while circling body from the back (lower left) to the front (lower right), as if tracing a letter "U" with upper body. Return to start. That's one rep.

Do 10 reps in a row as quickly as possible, then switch stance; repeat on the other side.

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Round 1: Boxer Push-up

at-home boxing workout for beginners: woman demonstrating boxer pushups exercise

A. Start in plank position with hands directly below shoulders, core engaged.

B. Lower body until chest is just a few inches above the floor.

C. Press halfway up, then lower back to hover above from the floor.

D. Press all the way back up to full plank. That's one rep. (Note: Make sure to maintain proper form, being careful not to let hips sag or back arch during the movement. Drop to knees if it's too challenging.)

Do 10 reps.

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Round 2: Double Jab, Cross, Jab, Cover

at-home boxing workout for beginners: woman demonstrating double jab, cross, cover, jab exercise sequence

A. Stand with right foot forward, arms on guard. Throw a double jab with right arm by quickly doing two jabs in a row. Next, throw a left cross punch, then repeat a single jab on the right.

B. Quickly "cover" (imagine trying to protect torso from an opponent's punches) by twisting upper body (hips stay still) and bringing right elbow to belly button. Immediately reverse to the left, and then repeat one more time to the right (the pace of this move is very quick, try counting "1, 2, 3" as while doing it to keep tempo up). Return to start. That's one rep.

Do 10 reps in a row as quickly as possible, then switch stance; repeat on the other side.

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Round 2: Boxer Push-up

at-home boxing workout for beginners: woman demonstrating boxer pushups exercise

Repeat the same movement done during round one of this at-home boxing workout. If form starts to fall apart, drop to knees to complete the set.

Do 10 reps.

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Round 3: Jab, Cross, Hook, Bob and Weave

at-home boxing workout for beginners: woman demonstrating jab, cross, hook, bob and weave exercise sequence

This combo is very similar to round one, with the addition of a new knockout punch: the hook.

A. Start standing with right foot forward, arms on guard. Throw a right jab, left cross, and then a right hook by keeping elbow bent at 90 degrees and pivoting right heel up while rotating right hip forward to power the punch (think of fist swinging around the side of an opponent's face).

B. Bring arms back to guard and quickly bob and weave from left to right, lowering into a squat wihle circling body from the back to the front. Return to start. That's one rep.

Do 10 reps in a row as quickly as possible, then switch stance; repeat on the other side.

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Round 3: Boxer Bicycle Crunches

at-home boxing workout for beginners: woman demonstrating boxer bicycle crunches exercise

A. Lie faceup with knees bent into chest, arms on guard.

B. Lift head, shoulders, and upper back off the ground and then do a bicycle crunch by twisting left shoulder toward the right knee, left leg extending out straight and parallel to (but not touching) the ground.

C. Repeat to the other side. That's one rep. Continue alternating, keeping belly button pulled in tight to spine and chin in toward chest to avoid neck strain. Keep arms on guard throughout.

Do 20 reps in a row as quickly as possible.

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Round 4: Jab, Cross, Upper, Cover

at-home boxing workout for beginners: woman demonstrating jab, cross, upper, and cover exercise sequence

This combo introduces the fourth and final punch: the uppercut.

A. Stand with right foot forward, arms on guard. Throw a right jab, a left cross punch, then a right uppercut (bend elbow into the body, rotate right hip and heel, and imagine punching up and under an opponent's chin).

B. Next, quickly repeat the cover move from round two by twisting upper body and elbows to left, right, and left (quickly counting "1, 2, 3" while doing the movement). Return to start. That's one rep.

Do 10 reps in a row as quickly as possible, then switch stance; repeat on the other side.

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Round 4: Boxer Bicycle Crunches

at-home boxing workout for beginners: woman demonstrating boxer bicycle crunches exercise

Do another set of boxer bicycle crunches, moving as quickly as possible with perfect form.

Do 20 reps in a row as quickly as possible.

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Cardio Finisher: Criss-Cross Jump Rope

at-home boxing workout for beginners: woman demonstrating Criss-Cross Jump Rope exercise

To finish this at-home boxing workout strong and burn off any remaining energy, grab your jump rope — real or imaginary — and do up to 5 minutes of criss-cross style jumping. Finally, wind down with a few of these dynamic stretches.

Jump for 3 to 5 minutes.

Photos by: Vanessa Rogers Photography. Shot on location at Canyon Ranch Miami Beach.

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