FREE UK Shipping Over £60 - 60 Day Returns - Money Back Guarantee


Your Cart is Empty

April 11, 2022 7 min read

The Boxing Workout To Get In Shape: The Ultimate Guide

Are you looking to get in shape and improve your fitness? If so, a boxing workout may be the perfect solution for you! Boxing is a great way to burn calories, tone your body, and improve your cardiovascular health. In this guide, we will discuss the benefits of boxing workouts and provide a step-by-step guide on how to get started!

The Benefits of a Boxing Workout

Boxing is the most effective way to burn calories and lose weight. A study published in the journal of Medicine and Science found that boxing burns an average of 600 calories per hour.

This is because the exercises and punches are carried out above the heart so it pumps harder and faster to get blood up there. Below are just some of the benefits of a great boxing workout:

Boxing targets your full body

Boxing also helps to tone the entire body! Unlike other sports or forms of exercise that focus on specific areas, boxing works the entire body equally. This makes it a great workout for those looking to improve their overall fitness and health.

You can do a boxing workout anywhere

Another great benefit of boxing is that you can do it anywhere. All you need is a pair of gloves and some space to move around. This makes it a great option for those who travel often or have a busy schedule.

Boxing can help improve your hand-eye coordination

Boxing also helps to improve hand-eye coordination. This is because you must constantly be aware of your opponent's movements and react quickly to counter their attacks. This can help your everyday life as well, as you will be better able to react to things that come at you quickly.

Boxing is a great stress reliever

Finally, boxing can be a great way to relieve stress. When you are punching and kicking a bag, you are able to release all of your pent-up frustration and anger. This can be very beneficial, both mentally and physically.

Boxing can increase your self-confidence

In addition to the physical benefits, boxing can also help to increase your self-confidence. When you are able to successfully throw punches and defend yourself, you will feel a sense of empowerment. This can carry over into other areas of your life and make you feel more confident in yourself especially when you are faced with uncomfortable situations.

How to Get Started With a Boxing Routine

The answer is simply by finding a routine that works for you and following it consistently. Whether you want to box at home or in the gym, there are many different ways to get started.

Here are a few tips on how to get started with a boxing routine:

Start with light shadowboxing

When you are first starting out, it is important to go slowly and not overdo it. Start with light shadowboxing to get a feel for the punches and how to throw them correctly. Once you are comfortable, you can begin to add in some more challenging exercises.

Focus on your form

It is also important to focus on your form when boxing. This will not only prevent injury but will also help you to be more effective when punching the bag. Most people make the mistake of throwing punches with all their power instead of focusing on technique.

Take your time

Take your time when starting a boxing routine. This is not a race and you will not see results overnight. Be patient and consistent with your workouts, you will see major improvements over time.

Invest in a quality boxing bag

Finally, invest in a quality boxing bag. This will help to ensure that you get the most out of your boxing workouts. A good boxing bag will ensure that you can hit it with all of your power and get a good workout. Having a punching bag at your house also means you can finally get a great cardio workout that fits around your busy work schedule!

At Fight Co we offer a range of different boxing bags to suit your needs. Get started on your boxing journey today!

The Equipment you will Need for a Boxing Workout

Now you know some of the benefits of boxing and how to get started, you may be wondering what equipment you will need. The good news is that you don't need much to get started!

Boxing gloves

The first thing you will need is a good pair of boxing gloves. Boxing gloves come in a variety of different sizes, so it is important to try a few pairs before you decide which ones are right for you.

You need to ensure your boxing gloves fit snugly and provide adequate protection for your hands.

Punching bag

You will also need a punching bag. There are many different types of punching bags available, so it is important to find one that best suits your needs. At Fight Co we recommend the following bags.

Fairtex uppercut wall

This innovative design takes up minimal space and with a variety of hitting targets, its unique design allows you all types of combo punches, uppercuts, hooks, and jabs. This wall is changing the way people train by giving boxers a more realistic punching experience.

Fairtex water-filled punch bag

The bounce of water within this quality bag makes striking it easy on the hands, which is especially beneficial for novices and is ideal for numerous boxing exercises like Hooks and Uppercuts.

It's made to be conveniently filled with water at home, and the weight may be modified to suit your preferences. What more could you ask for from a boxing bag?

Fairtex extra large heavy bag

This is for the heavy hitters, made of high-grade Thai leather, this bag It's perfect for all your powerful punches and can be hung up both quickly and conveniently.

Hand wraps

When you begin your boxing and fitness journey one of the most important pieces of equipment you can buy is a good pair of hand wraps. Hand wraps protect your hands and wrists from injury whilst boxing and are an essential piece of equipment for any boxer.

Skipping ropes

Skipping, in general, is a great way to get fit and lose weight, when it comes to boxing skipping is an essential part of your training. Skipping helps to improve your stamina, coordination and footwork - all essential skills for a boxer.

A safe space

You will need some space to move around in. This can be either at home or in the gym. If you are working out at home, make sure you have enough room to safely throw punches without hitting anything else in the room.

Focus pads

Focus pads are another great piece of equipment for boxing. They allow you to practice your punches and combinations without having to hit a real person. This is a great way to improve your technique and accuracy. Partnering up with a friend or a family member is the best way to stay consistent as you will be holding each other accountable by taking it in turns to hold pads and practice in a safe environment.

The Perfect 45 Minute Boxing Workout

We have put together a full boxing routine that will give you an all-around workout. This routine includes a range of different exercises that will work your whole body. Carry out this workout at least three times a week to get the best results!


Before starting any boxing workout it is important to warm up properly. This will help to prevent injury and ensure you get the most out of your workout.

10 minutes of simple stretches to ensure you are loose; ready to throw punches without the possibility of injury.

5 minutes of skipping followed by 30 seconds of either press-ups, sit-ups or squats. Do three sets of this!


When shadowing boxing sure you are not staying stationary when throwing your punches, focus on simple head movements and footwork not only will this burn more calories but it will improve your overall boxing skill dramatically.

5 minutes of shadowboxing followed by 20 seconds of straight punches, uppercuts and then hooks.


5 minutes of open combinations to get loosened up, be sure to mix it up with a combination of different punches however it is important to not use 100% power as this is just the start of the workout.

5 minutes of single power shots, should be explosive and maximum effort, take a five-second break after every three shots.

Finally, move on to these combinations to finish your bag work.

Start with a minute of jabs

Jab-jab-cross-squat x10

Jab-cross-left hook x10

Jab-cross-left hook-right uppercut x10

Left hook-right uppercut-left hook x10

Finish this combination blast with 50 straight punches, your arms will be burning at this point so it is important to finish with a strong flurry of punches.

Strength and conditioning

Keep it simple by following these exercises!

30 press-ups

30 sit-ups

20 leg raises

40 squats

30-second plank

Obviously, you can alter this depending on your fitness level, if you cannot do a full press-up then drop to your knees, the same goes for the plank. If the workout is two easy, complete several sets.


Make sure you cool down after your boxing workout by stretching out any tight muscles and drinking plenty of water. The cooldown again should be around ten minutes to ensure you are recovered and ready to go again the next day.

To Improve Rapidly you Must Use These Boxing Tactics

When starting a new workout regime, it is essential to be consistent and put in the work to see results. However, even if you are working out consistently there are certain things you can do to help improve your progress.

Here are some top tips for improving your boxing workout:

  • Use a mix of different punches during your shadowboxing or bag work. This will be more stimulating mentally and physically, you will also be more likely to land different types of punches when you want to start sparring.
  • Vary the intensity of your workouts. This means not going all out 100% every time you train. Sometimes do a lower-intensity workout where you focus on your technique rather than power and speed.
  • Rember to breathe, I know this sounds like an obvious one but a lot of people forget to breathe properly when they are working out, this can lead to fatigue. Exhale on every punch and inhale through your nose when you're not throwing punches, this will help improve your endurance.
  • Consistency is the key, rather than pushing yourself to the limit but only completing a workout once a week, try and do something active every day.


If you’re looking to get in shape, boxing is a great way to do it. Not only does boxing provide an intense workout, but it also teaches discipline and focus. At Fight Co, we have everything you need to improve your boxing and fitness journey.

From gloves to punching bags, we can help you reach your fitness goals. So what are you waiting for? 

Leave a comment

Comments will be approved before showing up.