Boxing is one of the toughest but most effective workouts, and top-level professional boxers are some of the best athletes in the world. You don’t have to be a professional boxer or take on an opponent to reap the benefits of boxing. Without stepping on a ring, you can put on the usual heavy bag workouts, speed bag exercises, and shadowboxing. But, like Mayweather and other wrestling champions, to become a slim and bad fighting machine, you need to complete your boxing workouts with strength and mood exercises.

The best workouts for boxers are not only specific boxing exercises, but also exercises that improve your strength, agility, speed, endurance and power. Boxing requires cardiovascular endurance and metabolic conditioning, as it is a high-intensity anaerobic sport with aerobic requirements, which is why cardiovascular and conditioning exercises are important components of boxing training. Also, although many people believe that boxing is an upper body activity, the real strength of a fist comes from your waist, core, and lower body, making boxing a full-body sport.


Therefore, the best boxing workouts will include strengthening exercises aimed at all the major muscles of the body and provide more strength and power to coordinate the movements and muscle contractions that train your neuromuscular system. We know you probably love a good heavy bag session, but keep reading to get the best workout to strengthen and condition your boxers, take your boxing to the next level and help you take advantage of your inner Muhammad Ali.

The best warm-up exercises for boxers


Boxing requires speed, agility, strength, power and cardiovascular fitness. The focus of strength training is to improve coordination, power, and speed development, rather than building muscle mass and gaining size. After all, boxers tend to be as lean as possible without sacrificing strength so that their feet can be fast and light. Therefore, conditioning exercises are a key component of boxing workouts, and strengthening exercises are aimed at improving strength and neuromuscular recruitment so that strokes and movements are more effective and powerful without the need to add more muscle fibers.

In other words, if you train your body to use your muscles more effectively, you will be stronger and you will perform better. Spending time in the gym or doing endurance training exercises at home helps you develop neuromuscular communication and movement patterns that you can trust in front of your favorite ring or punching bag. Below we share the best warm-up exercises for boxers:

Jumping rope

The jump rope is a conditioning tool for the most successful boxers. Rope jumping is a plyometric exercise that not only conditions your heart and lungs and burns calories, but can also be seen as an effective form of footwork that trains you to develop rhythm and be light on your feet, which are the main factors. boxing.


the man is running.

In the field of boxing it is commonly referred to as “road work”, running is one of the key foundations of the training regime of all good boxers. Putting miles, really on the road or on a trail, on the track, on a treadmill or otherwise, builds the aerobic base that boxers need to help with training and competition.


High Intensity Intermediate Training (HIIT) is a great tool for adapting a metabolic and cardiovascular tool for boxers. Similar to HIIT, boxing involves sessions of almost maximum effort, interspersed with relative calmness of recovery. Thus, the intensity of HIIT mimics the demands of boxing and encourages your body to train and train to perform at a high level even if you are tired. HIIT workouts for boxers can include any type of exercise, from running to cycling, calisthenics and rowing, as the benefits come primarily from the stimulus of the metabolic conditioner.


Like jumping rope, burping is a plyometric exercise. They help to develop explosive power, while at the same time strengthening almost every major muscle in your body. Plus, you’ll be getting great cardio training if you keep up the good content and become a boxer’s best friend.


Hikers will strengthen your core and shoulders while training your neuromuscular system to move quickly. Your focus should be to move as quickly as possible while maintaining good shape.

Agility Ladders

Lightweight ladders can be used for drills that improve your agility and speed, helping your feet become lighter and more precise in their movements.

Slide tables

Interestingly, a lot of the training that athletes do is focused on back and forth movements, but many sports, especially boxing, require a lot of side movements. As a boxer, you need to be strong and agile at 360 degrees, so it is essential to train your hips, buttocks, legs and core with side exercises. Using a slide board can strengthen the major muscles needed to boost the power behind your punch, pivot, bob, and textile, and otherwise make you the most competitive boxer you can be.

The best strengthening exercises for boxers


Again, the focus should be on improving training for boxers to improve neuromuscular coordination and strength. Strength training can also help prevent injuries and correct any muscle imbalances that may arise as a result of hours spent hitting a heavy bag.

The best strength training exercises for boxers are:

  • Squats
  • Lunge / walking tour
  • Deadlifts
  • Flexions
  • Pull-ups
  • Weighted fists
  • Turkish origins
  • Knee lift hanging
  • Earth fists
  • Medical ball slams
  • Medical ball chops

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