Don\’t feel like hitting the gym? Get the benefits of a boxing workout with these at-home exercises.
Boxing for fitness is not only a great workout, it’s also a lot of fun. There’s no need to step into a boxing gym to get a great sweat going; your own living room or backyard will suffice. This at-home boxing workout can be done with very little equipment. So let’s get started!
Warm-up
5 minutes
Go through each exercise once.
Twist
1 minute
- Stand with feet hip-width apart and hands by your face, making two fists.
- Engage your core and twist from side to side, keeping your feet planted into the floor and twisting from your waist.
Twist with Punch
1 minute
- Adopt the same stance as for the Twist.
- Instead of keeping your hands by your face, punch your arms out in front of you and cross your body.
Boxer’s Skip
1 minute
- Stand with feet hip-width apart, arms by your side.
- Imagine you’re holding a jump rope (or if you have one, use it). Skip from side to side (like a slalom skier) as you jump rope.
Side to Side Lunge
30 seconds
- Stand with feet as wide apart as possible, toes facing forward.
- Reach one arm to your opposite foot—trying to touch your foot.
- Bend the knee on the side you’re reaching toward.
Arm Circles Forward
30 seconds
- Stand with feet together, arms out to your sides and parallel to the ground.
- Make large circles forward.
Arm Circles Backward
30 seconds
- Stand with feet together, arms out to your sides and parallel to the ground.
- Make large circles backward.
Rear Lunge
30 seconds
- Standing with both feet together, reach one leg behind you and bend your knee toward the ground.
- Step back, and then reverse your legs.
- Reach arms over your head as you bend down.
Workout
You will need two sets of dumbbells, one heavier and one lighter. Weights do not need to be extremely heavy; you’re looking for tone, not intense strength. You may also like to use a mat for floor work.
Do 1 set of each exercise; after completing them all, repeat the circuit 2 to 3 times.
Jump rope
2 to 5 minutes (work your way up if you can’t do 5)
- Do straight up and down jumps without stopping.
Muscles worked: cardiovascular focus; also works legs and arms
Punching
6 minutes of jabbing, uppercuts, and crosses
- Alternate arms for each punch— 30 seconds on each arm.
- Do 1 cycle, and then repeat.
Stance for punching:
- Stand with feet shoulder-width apart, then step forward with left foot; place right foot at 45 degree angle.
- Place weight on the balls of your feet, knees slightly bent, fists at cheekbone level.
- Jab—punch forward with a slight turn of the hips—for 2 minutes.
- Uppercut—push upward and slightly across with your arm, with a turn of your hips—for 2 minutes.
- Cross—push from your rear hand across your body—for 2 minutes.
Muscles worked: cardiovascular focus; also works legs, arms, and core
Goblet Squat
45 seconds
- Hold a heavier dumbbell in front of your chest, feet a little wider than hip-width apart.
- Keeping core tight, slowly sit back in a squat position.
- Squeeze your gluteals and stand back up.
- Repeat.
Muscles worked: gluteals, quadriceps, hamstrings, and shoulders
Chest Press
45 seconds
- If you have a bench, lie flat; otherwise lie on the floor.
- Place dumbbells in hands and reach arms up with hands parallel to your chest.
- With palms facing forward, slowly drop your elbows toward the floor—don’t go past your chest.
- Reach back up and repeat.
Muscles worked: pectorals and triceps
Crunches
60 seconds
- Lie on your back with hands cradling your head; relax your head and neck.
- With feet on the floor, engage your core and slowly lift up about 3 in (7.5 cm) from the ground.
- Hold for 5 seconds, then slowly release.
- Repeat.
Muscles worked: abs
Barbell Deadlifts
45 seconds
- Holding a dumbbell in each hand; stand up tall with feet hip-width apart.
- Keeping core tight and legs straight, slowly bend forward without rounding your back—hinging from your hips.
- Let your arms hang in front of you.
- Slowly come back to standing, maintaining your posture.
- Repeat.
Muscles worked: gluteals, quadriceps, hamstrings, shoulders, and abs
Push-ups
45 seconds
- Get down on the floor on your hands and knees, with hands underneath your chest (the wider you go, the easier the exercise).
- Keeping back flat and core engaged, slowly lower yourself toward the floor, keeping your eyes down.
- Slowly bring yourself back to starting.
- Repeat.
Muscles worked: pectorals, triceps, lower back, and abs
Plank with Knee Pulls
60 seconds
- Get into push-up position (plank).
- Holding your plank, pull knees one at a time toward your chest, keeping your back flat and core engaged.
- Muscles worked: abs, lower back, and shoulders
Standing Shoulder Press
45 seconds
- Stand with feet parallel, hands by your shoulders holding a dumbbell in each, palms forward.
- Engage core and push hands up and together, over your head.
- Release down slowly back to the starting position.
- Repeat.
Muscles worked: shoulders and triceps
Burpees
30 seconds
- Stand tall with arms over your head.
- Squat down and put your hands on the floor, then jump your feet back behind you.
- Stay strong through your core, then jump your feet back toward your hands.
- Jump up straight with your arms over your head.
- Repeat.
Muscles worked: cardiovascular focus; total body
