How to Train Boxing at Home?


Some sports are considered violent. Even the people who practice them are also labeled in the same way. However, the truth is that many of these sports bring great benefits. They are not only intended for personal defense or to attack the physical integrity of someone else, which is the most widespread conception.

Since we have less and less time for recreational activities, some have decided to exercise at home. They not only practice movements for targeted areas of the body, but also practice specific disciplines, one of which is boxing.

It is a sport that takes place inside a ring. Two opponents will face each other wearing gloves and will hit each other from the waist up until one of the two wins the match.

For a long time, it was considered a sport for men. However, things have changed a lot in society, so it is totally permissible for a woman to practice it.

Boxing helps to work the muscles, decreases anxiety, increases self-esteem and relieves stress.

It may seem to you that you need too many things to practice this sport at home. But the truth is that it is not. In fact, if you have a space that you can use for your training, you already have part of the gained ground.

But what else do you need to have? How can you practice boxing at home? What should your training routine include? How beneficial is it? If you are looking for a way to ease the burdens of the day, this article is for you.

In it you will find the answers to these and other questions. Therefore, we encourage you to read it carefully and to put it into practice as soon as possible. The sooner you start, the faster you will see favorable results.

Instructions for training boxing at home

Although it may seem like a short time, a boxing training routine at home should last about 15 or 20 minutes. So it is ideal for those who have little time to train. One of the most basic routines is this:

  1. Like any other sport, it is important that you start with a warm-up session, jog for 5 minutes in the same place and then rest for about 40 seconds.
  2. Then do two sets of squats with a 30-second rest interval between sets. When doing them, maintain a correct posture, that is, with your legs apart and your back straight.
  3. To finish the warm-up, jump rope for about 3 or 4 minutes. If you don’t have one, you can pretend to skip it. Then rest for a minute before continuing.
  4. Now the training begins, which consists of 3 rounds of 3 minutes each, with a minute of rest between each. For the first round, close your fists and place them near your chin.
  5. Throw punches with your left arm, at the same time you step with the same foot. As you do this, your hip should rotate slightly with your arm, so you can avoid injury and the movement feels natural.
  6. In the second round, you must repeat the process of the first, but this time with the opposite arm and foot. For the exercise to be balanced, use the same force that you used on the left side.
  7. For the last round, trade punches with your right and left arm to create continuous movement.
  8. To finish, it is necessary to perform the movements that correspond to stretching. One of them consists of raising the elbow of the right arm up to the height of the ears and pushing with the left hand to stretch the left arm and elbow. Stretch your biceps and triceps and hold for about 10 seconds.
  9. Keeping your left arm stretched out in front of your chin, push with your other arm. You will begin to notice a stretch in the shoulder, hold for about 10 seconds and repeat the procedure with the other arm.
  10. Stand with your legs apart, lean forward and drop your arms. Rock a little, while stretching the muscles of the entire back and voila!

You can do the same moves as in training, but this time going straight to the bag. The first thing you have to do is put on your gloves. The important thing is not to hit hard, but the cadence of the movements. Do this for about 3 minutes.

benefits of boxing

This sport can become underestimated. The truth is that it brings great benefits, not only physically, but also psychologically, which makes it an excellent option for those who have to deal with anxiety problems.

Some of the benefits it provides are the following:

  • It helps improve the respiratory and cardiovascular system, as it speeds up the respiratory rate and heart rate.
  • Oxygenates the brain.
  • It facilitates the release of stress and tension.
  • Increases the volume of muscle mass.
  • Improves reflexes by working concentration and attention.
  • Helps weight loss by burning calories.
  • Increases self-esteem.
  • Provides a sense of personal security.
  • It gives flexibility to the body in general.
  • Improves the strength of the tendons and ligaments.
  • Helps to sleep better, etc.

For all this and more, non-professional boxing is an excellent option to stay in good physical shape.

What do you need to train boxing at home?

To box at home, you need to have a space that is large enough and free of objects, so that you can move freely, without fear of tripping over something.

You will also need basic equipment consisting of boxing gloves, a heavy bag or pear, and jump ropes. However, the routine and types of exercises can vary, depending on what your goal is.

For example, if you want to lose weight, the recommendation is that you include weights and dumbbells in your routine, as well as speed exercises.

In case you don’t have gloves or a punching bag, don’t drop your hands, don’t get discouraged. You can also make use of shadow boxing, which consists of maintaining a routine where you simulate that you fight with your own shadow. Do it quickly and intensely for a good result.

If you want to practice as a couple, of course, you will need a companion. But you must avoid blows or sudden movements that can cause bruises or other kinds of physical injuries. Remember that the idea is to train and have fun, not to have a bad time.

But, what other things should you take into account when practicing boxing at home? Are there additional tips that you need to consider for a better performance in your training?

Tips for training boxing at home

When practicing your boxing routine, it is important that you take care of your breathing. To make the execution of the exercise easier, you cannot lose sight of it at any time.

If you find that it is difficult for you to carry on a conversation while training or you feel fatigued, it may be time to slow down and oxygenate yourself by taking longer breaths.

Plan what your training routine will be like. You can do this in advance the night before. This way you will not waste time when you go to start the practice, thinking about what you are going to do.

In order for you to achieve the best results, maintain a balanced diet. Exercise is not enough if you want to lose weight or stay in shape. Visit a nutritionist to have a balanced and varied diet, which will help you feel more active and light.

Hydration is also very important before, during and after training. So you don’t forget to drink water, keep a bottle near where you work out and take a few sips from it every once in a while.

Some contraindications

When you decide to fight someone, boxing is no longer a simple fitness training and involves taking some important risks, for example:

  • It can cause bruising and small cuts to the lip or eyebrows.
  • It causes bruises, muscle injuries, and even the fracture of a bone, both when receiving blows and when giving them.
  • When training alone, fractures can occur in the shoulders, wrists, or fingers, depending on how the bag is hit.


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