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The Best Boxing Exercises

The Best Boxing Exercises

For the best boxing workout you should be looking at around 80 per cent anaerobic and 20 per cent aerobic training.

You need to cover speed and agility with strength and power to ensure the best all-round results.

Here are some of the top exercises to do when you’re planning your boxing workout.


This can be a really intensive cardio workout which helps to reduce body fat. It also works to improve coordination, speed, endurance, and agility.

The easiest way to do this exercise is to remain stationary lifting the knees high with each turn of the rope.

Another technique is making two turns of the rope for every jump. This is more tricky so make sure you master the basics first.


This is often performed as a warm-up before using the heavy bag. What you do is punch in the air using the reflection in the mirror as your opponent. Then perform some joint rotation exercises.


After shadow boxing moving on to the heavy bag can increase your aerobic endurance, increase your punching power, coordination, technique and footwork. The bag means there is no need for a partner and you can try out a number of combinations.

Try jabs, cross punches, hooks, uppercuts and bolo punches on the heavy bag to increase your fitness range.


Lifting weight will increase your strength and muscle size. Boxers should focus mainly on compound movements including deadlifts and squats, to work the entire body. Also try shoulder presses, pull-ups and crunches for a rounded workout.



the author

Laura Briggs

Laura is a fitness writer who loves running, strength training, Pilates and Yoga. When she's got time to herself you might find her knitting, or in the kitchen trying out an elaborate recipe - healthy of course!.