How to Train Boxing

Boxing is one of the most complete sports as it works the entire body. Boxing is great as an exercise for a flat stomach, as an exercise to mark abdominals or as an exercise to define and tone the muscles. That is why many people choose to sign up for boxing to lose weight or to stay in shape, nothing to do with competitions.

In the case of boxing there are two options, either you work autonomously, that is, at home, or you work in a gym that has all the necessary materials. In the case of the gym, a monitor will be in charge of controlling your sessions and telling you at all times what you should do, but it will not be the same if you practice it at home.

That is why today we are going to see how to train Boxing with a training table with boxing movements that you can do at home at any time of the day. Best of all, they are simple exercises that will also help you get back in shape.

What do you need to train Boxing?

  • Comfortable clothes.
  • Sneakers.
  • Towel to dry off.
  • Boxing gloves.
  • Punching bag (in this case it can be either a bag hanging from the ceiling or one on the ground).

Boxing Training Instructions

Boxing is a very demanding activity and therefore it is important to train constantly so that you can achieve your goals. The pace of training depends on your goals, but as a general rule it is recommended to train for three to four days. What is important is that there is a difference of 48 hours on each training day.

On the other hand, the rounds of exercises will be 2-3 minutes long and you should rest for a minute between each round. It may seem like little exercise time, but it is recommended as it is a high-intensity exercise. The sessions depend a lot on your physical form, but it is best to do at least 7 or 8 sessions.


Before starting training it is important to do a warm-up session. In this way the body will begin to warm up and injuries are avoided.

When it comes to warming up in boxing, the following is recommended:

  • Run. It is not necessary to run a marathon to warm up, running for about 10 minutes is enough; what’s more, you don’t have to leave the house to do it. You can choose to do a gentle HIT warm-up to warm up. If you have a stationary bike it is also a good option.
  • Climb stairs. Another way to warm up is to climb stairs or climb a step. It is a very complete exercise as it will help you tone your legs without going to the gym and start sweating.

Training: boxing punches

Within boxing there are a series of blows that must be mastered. In fact, these are the punches you will use in training.

  • Jab. The Jab is the basic punch in boxing and it is a quick, short, sharp punch. The position to perform this blow is very simple. You have to put your body slightly to one side and put the opposite foot to the arm that you are going to use to make the blow. It’s a short punch, so don’t bring your arm back.
  • Cross. The Cross is the most aggressive shot of all as it is quite strong and direct. To execute it correctly you must bring your arm back and pick up momentum to throw the fist in a dry way. Keep in mind that you must reach the height of the chin when performing this movement.
  • Crochet. In this case, the blow makes a semicircular path. You’ll need to rotate your opposite arm slightly before you deliver the punch.
  • Hook. The Hook is, perhaps, the best known blow and it goes from the bottom up. You must arch your knees a little to perform the movement properly.

Training table

If you want to be totally fit, this is the training table that you should follow:

Day 1

  • 20 Jab.
  • 30 Crochet.
  • 20Cross.
  • 10 Hooks.

Day 2

  • 40 Jab.
  • 10 Crochet.
  • 30Cross.
  • 30 Hooks.

Day 3

  • 20 Jab.
  • 30 Crochet.
  • 20Cross.
  • 10 Hooks.

Day 4

  • 20 Jab.
  • 20 Crochet.
  • 40Cross.
  • 30 Hooks.

Keep in mind that you will have to divide the exercises between the two arms and that the ideal is that you do 7 or 8 repetitions; it all depends on your level and your capacity.

Tips for training Boxing

  • Try before you buy. If you have not practiced boxing yet and you are thinking of buying the materials to practice this exercise, be careful, do not rush. Keep in mind that boxing is a sport in which you have to invest a considerable amount of money, especially at the beginning, so it is recommended that you go somewhere to practice, even for a single session, to find out if it is your thing or not.
  • Eat properly. Boxing, as we have mentioned, is a sport with which you will spend a lot of energy, so it is essential that you eat correctly to be able to complete the training session properly. Turkey, eggs, fish, avocados or legumes, for example, are ideal foods for you.
  • Rest is also important. Just as it is important to exercise, it is also important to rest. Remember that rest allows the body to recover, so it is essential to take some time to rest before returning to practice.
  • Don’t expect miracles. It is true that boxing is a sport that burns a lot of calories and that, in general, it makes you fit, but do not expect to have a fully fit body in two days. You must have patience and a lot of control to achieve that body you want. Of course, in the end it will be worth it and you will get a great reward.
  • Do other types of training. In addition to boxing, it is recommended that you do other types of exercises. Practicing yoga, for example, is a good alternative for days when you don’t have to box.
  • Choose the right clothes. Just like for other types of sports, you need to be comfortable for boxing. Keep in mind that it is a fast sport with many movements, so the ideal is that you get a kit designed to practice this sport.
  • Be aware of your limitations. Rome was not built in a day, so it is impossible for you to be a boxing professional in such a short time. Do not try to face rivals who have a higher level than you since, in addition to ending up losing, you can hurt yourself. Know your limitations and stick to them.
  • Practice with a friend. If you are a shy person who has a hard time relating and you have decided to go to a gym to practice boxing, take a friend. This way you will feel safer and you will be able to practice more comfortably. Of course, keep in mind that both one and the other can level up more quickly, so it is possible that, in the end, you will have to face a solo training.
  • Practice and don’t give up. Boxing can be a complex sport at times and some of the moves may be a little difficult for you. Don’t worry. Practice until you get it. Eventually it will come out.

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