Complete Sample Boxing Workout at Home

No matter what you're skill level, if you're looking for a great boxing workout at home, you need to have a place to begin with. No workout is going to work the same way for the same person, and most people don't even have all of the same equipment to work with. That being said, here's a complete sample at home boxing workout that you can use as a starting point for a phenomenal workout.

You only need a minimal amount of equipment to get started with this great at home boxing workout and you don't need any training partners or assistants. Here's what you need:

If you don't have a speed bag or a round timer, yes you can get by on this workout. Just modify your plan and use a few different exercises. This is a complete at home boxing workout but remember it's a sample boxing workout which means, as mentioned, that you can modify as you please. Guaranteed that if you're not used to intense physical training by the end of this program you will be exhausted! Be sure to hydrate sufficiently before and after your session.

Complete Sample Boxing Workout at Home


Begin your workout session by first wrapping your hands. It's best to do this in the beginning so that you don't have to pause your workout once you have started. Also, be sure to get your round timer started and set with 3 minute rounds and a 1 minute break. Without a round timer, use a stop watch to guide your time.

Once you're all set you should grab your jump rope and warm up for 2 rounds. It's a great way to break a sweat and get your body loose. Don't break for the 1 minute rest between rounds however. Without a jump rope perform jumping jacks and/or jog in place.

After you've completed that your next goal is to complete 100 pushups and 200 sit-ups. The best way to tackle this is to break them up into sets of 20 and 50 respectively, and alternate in between the two. But take as many sets as necessary to complete.

If 100 pushups and 200 sit-ups is way more than you can handle, do as much as possible and work up to that. You want to build up your strength but you don't want to be exhausted before the boxing even begins.

Finishing up with those it's now time to shadow box. Spend two rounds shadow boxing in front of a mirror if you have one accessible. You can rest in between rounds if you choose.

Now you are completely done with your warm up, you've gotten some strength training in and your technique should be honed in, so it's time to move to the heavy bag. You should spend a total of 5 rounds on the heavy bag, resting for the full minute between each round.

The goal is to stay active and stay busy the entire time. Circle around the bag, throw combinations, add in defensive moves and generally keep working for the full three minutes of each round.

After you're done with the 5 rounds on the heavy bag, you should perform 3 rounds on the speed bag. After all of this work your shoulders should really be feeling the burn doing this. Do not rest between rounds. If you don't have a speed bag, spend another 3 rounds shadow boxing.

You're now done with the boxing element of the workout, all you need to do is cool down your body and finish off with some more cardio. You can do this with another 2 rounds of jumping rope. Do not take a break in between the rounds and really try to finish strongly and rapidly.

Now take some deep breaths, stretch and drink some water. You should be absolutely exhausted if you completed this complete sample at home boxing workout for the first time and followed every step. Altogether if you've moved quickly the workout should have taken just over an hour to complete.

Now add in your variations and develop your own complete boxing workout at home.

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22 comments.

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