A simple basic boxing training routine for beginner boxers to follow. This is the same boxing training used by seasoned amateurs and world class professionals.
A basic boxing training routine doesn’t need to be fancy or full of impossible exercises. It’s often plain, boring, and focuses on mastering the basics over and over again. As long as you are dedicated and open to learning, this same boxing training routine will take you far.
2-3 Rounds Jumping Rope
- Gets your body warmed-up. Reducing changes of injury and increasing performance.
- Work on breathing and staying relaxed.
- Don’t rest during the 1-minute break. Just skip through it.
- You can substitute this with running for the same amount of time.
1-2 Rounds of Stretching
- Reduces injury, increase blood flow, and increase range of motion.
- Stretch, arms, legs, and back.
- Relax the muscle to prepare it for heavy use.
3 Rounds on Focus Mitts
- Work on offensive and defensive techniques.
- Focus on speed and accuracy, not power.
3 Rounds Heavy Bag OR 3 Rounds Sparring
- Practice the offensive techniques you learned from the mittwork (bag or sparring).
- Make sure you keep your defense up and move (bag or sparring).
- Feel free to throw some power but don’t get careless (bag or sparring).
2 Rounds Speedbag
- Be consistent and try not to take too many breaks.
- Remember to breathe.
2 Rounds Double-end Bag
- Move around it and throw smaller punches to increase your accuracy.
- Do this with your training gloves on so you get use to hitting fast targets with punching gloves on.
1-2 rounds stretching/warmdown
- Relax and stretch out.
- Feel free to chat with other boxers about techniques you learned that day.
This is a simple basic boxing exercise routine. Once you get the hang of this, you can try all other sorts of crazy conditioning routines designed for specific aspects of boxing. For beginning boxers, I recommend that you don’t over do this routine and don’t try to squeeze in extra training to speed up your boxing improvement. Save the extra energy and motivation you have for next week. Each week gets tougher and it’s important not to burn yourself out. If you’re still a beginner, make sure you take it easy!
Try this for a more complete boxing workout!
Adam from Australia
I’ll use this
Awesome work Johnny. Love your site.
I like this post because it says that for beginners, learning to box isn’t just heavy bag and sparring at 200%. Refine, refine, refine!
ANYONE, and EVERYONE whom wants to be a PRO-BOXER should aim at “MIKE TYSON’S” conditioning routine…Which is 500 Press-ups DAILY….500 dips DAILY….2000 sit-ups DIALY…500 Shrugs DAILY…with actual boxing excercises. If you can get NEAR THOSE GOALS…You will be a POWERHOUSE of a CONTENDER…. CHEERS and HARD TRAINING TO YOU ALL!!! I am ALMOST DOING THESE NUMBERS 7 days a week and I punch like a HORSE KICKS WITH HIS BACK LEGS!!!
YOU WILL SEE RESULTS!!!
I am interested in getting deeper into boxing. Now I do a boxing “aerobic” type session for 1 hour Mon. and Wed. but it is pretty intense. Am also getting into sparring and road work. I have pretty much abandoned traditional weight lifting (besides body-weight) and was wondering if on my off days from the M/W sessions should I shadowbox and throw weighted punches, things like those or should I rest? I ask becasue I always followed the traditional mentality of not working the “same muscles every day” thing, but boxing ONLY involves punching so I dont know if I should do it almost every day except for maybe say, 2 days of rest a week. Help please? Muchas gracias
Shadowboxing is great
Don’t worry about the “working the same muscles everyday” because it doesn’t apply to boxing exercises. Weights is what wears out your muscles so much that they need a break. Shadowboxing is fine to do everyday.
Does lifting weights is bad for boxers?
I answer that a bit here, https://expertboxing.com/boxing-basics/boxing-mailbag-2010
Take a look.
Am quite new to the whole boxing world and i wanted to know what fighting stance should i b using? Should i been watching fighters which r the same build and weight as me or should i copy a style i like?
@learner – for a beginner..just do what is the most fun. Experiment and try numerous stances. But try to listen to your trainer and see what he says. Copy professionals is not always the best idea because if you’re not experienced, you won’t be able to tell how much weight they put on each leg and exactly where they place their arms. What it looks like on the screen is not exactly how it looks in real life! My best suggestion is to listen to a trainer. New boxers are typically limited to the basic stance and then as they get better, they can adopt their own style. Adopting a special style too early leaves you very vulnerable if you don’t understand its limitations. Advanced stances are for advanced fighters.
Hey johnny Im 22 years old been boxing for bout 4 years now love boxing but not getting enough of time to work out at the gym as I got myself a job. What workouts do you suggest that i do in my spare time to stay in shape and sharp.
Follow this as best as you can… https://expertboxing.com/boxing-workouts/expertboxing-easy-boxing-workout
i’ve been boxing for 11 1/2 now and i really like this site, i’m olny 17 but i want to become a professional boxer & a trainer..
Wow… 11 and a half years. You’re well on your way. Keep working hard and you’ll get there.
Hi johnny im 17 and i really want to become a pro boxer, i just started training at home with not much more than a heavy bag and some old bag gloves and your comment at the end there got me worried about overworking and getting burnt out, ive been doing mainly conditioning for the last couple weeks but maybe the workouts are too strenuous for a beginner?
– Short 10-15 minute warm up/ stretching
– 2.5-3 mile run
– Clap pushups 2×10
– Explosive box jumps 2×10
– alternating jumps 2×10
– Squats 2×30
– weighted step press 20 reps each leg
– step to press 20 reps each leg
– one arm row 15 reps each arm
– pull ups 2×8
– Alternate heavy bag and shadow box for 3 minutes each, 3 sets
– 100 pushups and situps at intervals of about 15 or 20
– total body stretching
I try to not take more than 30 second breaks between any of it and as you see ive stolen some stuff from your easy boxing workout haha, im just wondering if this is too much for where i am right now? i really want to go pro so i might be getting a bit ahead of myself, also after reading your breathing article i plan to start breathing through my nose haha thanks for the great articles man keep it up! 😀
Hi , id like to do some boxing training , but i just dont find excercise stimulating , i seem to be far happier lying in the couch watching movies and boxing , and eating junk , ive tried numerous times to start training and eat healthy but everytime i fall of the wagon ! , i also suffer from NES , Thats Night Time Eating Syndrome , its hellish because my weight just wont come down , please help how can i get motivated and get fit , im 5 , 8 and 15 stone !
Stuart, looks like you’ve already found the meaning of life. 😉 If you’re much happier being a couch potato, then I wouldn’t change a thing! I don’t blame you for not being motivated when you’re already happy.
Maybe happy but at what cost ? , its my long term health im more concerned about at age 32 5’8 and 15 stone 3 pounds , im in the dangerzone for health problems ! , so ive decided to try and have a more balanced life training and also relaxing and watching boxing and movies when i feel like it , the diet is going to have to change in a big way , im cutting out as much junk as possible and trying to eat fruit and plenty of veg , white meats and fish , and also a lot of Thai food as my wife is Thai , as far as the training goes , it will be a combination of cardio , some weights not too much though as i want to retain my lightning fast reflexes 🙂 , speed bag , pull ups , sit ups , and potentially some sparring at a local club. I,ll keep you posted but as of today Stuart the Hurricane Paton is back in buisness !
He will be happy but for how long?
Update , training going well , weight coming down 14 stone 2 pounds , had a lot of problems at my local gym with a big guy giving me shit about my weight and being negative , this guys easily over 6ft and weighs about 11 stone but just cant stop running his mouth off , hes fit and been training for years but basicallly anymore of his shit and im putting him to sleep !
Good job with the weight loss! Keep training, Stuart.
Thank you coach jonny..
very good workout routune..
clasic GYM 3 workouts for week? off seazon standart routune?
AFTER warrm up stretcig, heavy bag shadow etc etc etc BEFORE push up sit up aquat etc etc
No after before ; shadow and push up adn heavy bag sit up etc etc MİX
Which is better for routine ?
Coach jonny !!
This is a simple basic boxing exercise routine ????
sample routune beginner please? push up sit up etc program please ?
1 raund 2 minute work 30 second rest or 1 raund 3 minute work 1 minute rest ?
1 raund heavy bag, shadow, workout average how many punching ? bas rutten mp3 density good ?
my english bad sorry coach…:(
Check out the EASY boxing workout, Okan. It’s a basic level workout. If you’re a competing fighter, you will need a bit more than that to prepare yourself.
Johnny I do not have all that accessible to me most of the time but i do have a Heavy bag, Heavy hand weight gloves , jump rope, and can shadow box what . Would be the best routine to do with just that and how long should I do them ? Thank you
How about 3 rounds heavy bag, 30 minutes shadowboxing, 15 minutes jump rope, lots of core exercises. There is no “best routine”. If you want a real boxing routine, you’ll have to go to the gym.
Latest update is im training a little less as working loads of night shifts but still getting at least three sessions a week , ive got a truck tyre i hit with a big hammer and im doing a few different squats and new excercises so im trying different things , my weight loss has slowed and only managed to get off 6 pounds last month so im walking around at 13 stone 10 pounds, probably due to the drop off in training and also ive been at two family weddings so ate like a horse and drank lot of booze ! but hey im heading in the right direction 🙂 im going to Thailand on first of August and im seriously looking to arrange a fight , ive got some of my wifes family who are going to arrange training and get me in even better shape ! Just cant wait to get in that ring 🙂
Keep training hard, Stuart! Don’t forget to post your fight video. 😉
Some fighters have felt that sparring done after all other exercises like rope skipping, bag & mitt work, and shadow boxing is more beneficial. They are entering the ring already fatigued and have to learn to fight while fatigued against a fresher opponent, so this will definitely aid in improving stamina and developing a tough mindset. I know Ali always sparred last and didn’t spar at the beginning of his workout like most fighters. Add to the fact that Ali was facing multiple “fresh” sparring partners and you could see how he developed his mental toughness as well as tremendou stamina.
i understand that the routine should be double end bag heavy bag and double end bag, but is that an every day workout?(obviously some more) and should speed drills be added into a boxing workout?
Yes and yes.
one real quick question johnny, if double end bag work heavy bag work and speed bag are the only workouts at a gym, should that be a red flag to be aware of staying at that gym?
Not at all. Different fighters get different focus. If you’re a random person looking to box, don’t expect your trainer to go out of his way and give you professional-level workouts.
Hi stuart m8 i was wondering if you could help me i want to be a pro boxer and earn the big bucks lol i havent bin boxing long but im working my arse off the thing is the one thing i cant do is skipping because i suffer from shin splints i can do every thing els and i dont have a problam with them but as soon as i skip then they hurt like mad but is it possible for me to still be a pro if i dont skip im welsh so i want to make joe calzagei proud one day lol well do my best any way thing is im so into boxing now i would like to make a career out of it in the near future
START TRAINING. No excuses. If you have shin splints, you have to figure out what’s causing them.
Are you rope skipping on a hard surface? Are you overdoing roadwork? I’ve gotten shin splints from running excessively and at one time I was skipping rope on a concrete surface and that also gave me shin splints. Give yourself total rest from all running and rope skipping until your shin splints go away. You must give yourself rest or the condition will more than likely get worse. When you go back to skipping and running go easy and slowly. Start out with some slow short runs or even walks, and limit your time with the rope also until you feel you can once again train without the restrictions of shin splints. Always skip rope on a forgiving surface and if possible don’t run on hard surfaces either.
hey jhonny i wanna know that .. is ? running before training is good or doing it at the last is better ??
Before is better, in my opinion. A lot of fighters will run at a different time from their training.
Hey danny, whats a good home substitute for the heavy bag and speed bag?
A big-bodied person with fast head movement?
is peek a boo a good style
It worked for Mike Tyson and Winky Wright.
I’m a 37 year old novice (just started last November, first fight in June/July) and I decided to start a digital diary of my progression and general week to week boxing ‘stuff’. Any comments or advice is appreciated!
Congratulations, Brent! Post up some videos regularly for us on the Facebook.
I’m so motivated now that someone my own age gave it a go☺️
Cool! I’ve had 3 fights since the beginning of last year (when I posted that comment) and have enjoyed them all. Truth is, I’ve had a draw and 2 loss’s so ‘success’ in terms of winning has eluded me but thats okay I’ve tried my best and gained alot from each one and the overall experience. When you get into boxing at this age and give it a good go then you cant lose! =)
How many times a week am I supposed to take this training routine?
As many times as you want. It’s a basic routine that could be easily done everyday if you wanted. Try doing my “EASY Boxing Workout”.
I will thanks for the response.
Hi Johnny, thanks for all the great information that your site provides..it really opens my eyes about boxing..I’m 29 years old and used to be a shotokan karateka, with some experience with jujitsu..my encouters with kyokushin kai karateka has led me to try punching in a different way, and after doin heavy bag work for years (not routinely due to my profession), i started to get interested in boxing..and to my surprise, many boxing principles that you taught here are actually the same as in karate..but it is actually from you that i realize that my heavy weight trainng would get me no where and might actually has hampers my progression n karate..and it also the very first time i realize how important abs and core muscles are..so thanks a lot for your sharing..and i plan on trying some of your drill recommendation..but simple put, what does “rounds” define when u said jumpin ropes for 2-3 rounds?equals to boxing rounds in minutes?…pretty long post for a simple question hehe..just consider it as introduction..
Welcome to the site, Aron! A standard boxing round is 3 minutes.
I Want to get into boxing but all these personal trainers are expensive , I consider my self in good shape and I need something that can push me past my limitatiions and I think boxing is it but is there anything I can do at home or something to get me started in boxing ? or would I have to join a boxing gym
Do as much as you can with what you can. If you don’t have real sparring partners, train with a friend. If you don’t have a bag, then shadowbox. There are plenty of opportunities to be creative.
How long is a regular boxing practice. 1 or 2 hours?
It depends on your level and your goals. For the average competing amateur boxer, a typical workout session can last 2-3 hours easily.
Seriously man, amazing. I was with a great boxing gym and unfortunately had to leave because of time conflicts as they were only open a few hours a day for classes.
I found a new gym that has boxing gear/ring etc but the classes are few and far between and don’t line up with my schedule.
Your site is going to help me get back into the groove. Obviously not as good as having someone to work with but a heck of a lot better than most.
I’m interested to find out your thoughts for a woman and how I would alter your advise to suit me better. Everything seems geared towards guys, I’m not looking to compete but the dedication and commitment is what I’m looking for. At 5’8” and 159lbs I’m looking to lose 20 lbs of fat, tone up and get some definition- all without looking ‘butch’ any advise?
You don’t have to worry about looking butch. Women don’t naturally have the hormones to look that way. You’d have to train 2 or 3 times harder than all the guys and do it for a while to get to that point.
In regards to getting losing the 20lbs of fat, 70% is diet and the last 30% is working out. Check out my “Common Sense Boxing Diet” and also my “EASY Boxing Workout”.
Thanks Johnny, I’ll see how I get on with what you’ve suggested. 🙂
HI Johny !
I have not training 2 years.I want to start now (summer time) train my self every day with shadowbox,bagwork,skipping and some situps,pullups,pushups until november ,then i will go to my old gym.
You think is this ok or i should do other forms of training in my week?
Do what you can, Chris. All that sounds like a pretty good workout.
Hi. I’m 14, female and want to start learning boxing. I just want to know where you recommend I go, in the Philly area and if its healthy to be doing boxing at my age, because I know stuff like weight lifting isn’t. Thanks, Viv
I don’t know any places personally in the Philadelphia are but I’m sure there are options out there. Boxing is definitely healthy any age. Don’t over-do it don’t abuse your body too much. Go slow and take your time.
Hey Johnny, is this training routine daily? Is there another exercises that I have to do, but skipping days, like roadwork? Thanks a lot.
Pablo, check out my EASY Boxing Workout. That’s much more in-depth.
Hello Johnny, I am 14 and I’m interested into boxing but I’m wondering one thing. I am a very skilled wrestler (not wwe I mean REAL wrestling) and will that help me become a good boxer ? K thanks
Wrestling skills are not transferable to boxing. Although the athleticism and disciplined mind can help.
Hi and thanks for the guide. When u talk about rounds, you mean 3 or 5 mins each? Thanks again.
Unless I state otherwise, we use the standard round length: which is 3 minutes each round.
How many days a week should I do the routine above ???????
It depends on the goal you want. If you just want to have fun, do as little or as much as you want. If you want to be competitive boxer…5 days a week and you need to do a whole lot more than just that.
I am 22 & i know it’s insane to ask this question but i really do wanna ask. I know i am bit to old to begin boxing, if i start to box from now do i have any opportunity to participate in Olympics?
Well, that’s a question you have to answer for yourself. Not me.
i am 32 yr old 6 feet tall, 160-170 lbs.
i do have weight training experience of 3-4 yrs , then i used to be 150 lbs
i want to get back in shape ASAP, so i was thinking to do boxing instead of old fashioned running for burning fat, while i continue with weight training .
i used to work out 3 days a wk, chest/shoulder/triceps- back/biceps-leg workout
its a alternate day workout routine, and run 2 times a day for 45 mins
i would reach lean body mass in minimum 12 – 16 wk
that’s for my background and what i plan to do .
but here is my target
i want to cut down to 150 lbs ripped, in 8 wk….
do u think its possible to achieve in 8 – 10 wk max, by swapping boxing training with running out
I would just skip the running and do nothing but boxing training and some weights.
I am a hardcore boxing fan.I have solid punching power.Everyone who fight with me say that.But there is no boxing schools in my area.Can I train myself to become a boxer.
This workout does it really require all the equipment like heavy and speed bag.Can I change it the workout shadowboxing as substitute?
Hey,I m 22 years old,just wana start boxing for fitness, please suggest me what kind of equipment should I buy, punching bag of what kgs ,what height,speed bag..
It’ll b helpful for me.