Boxing Workouts To Get In Shape

If you are a boxer, to get yourself in shape, you have to train like a boxer for like 5 hours a day. Boxing workouts are the best for losing weight, building up muscles, and cardiovascular conditioning. If you are planning to indulge yourself in boxing, you must talk to your doctor first about which boxing workouts are suitable for your body if you have any sort of underlying disease. So, if you want to train yourself as a boxer, there are certain ways, and also there are several exercises that help you to get in shape.You may perform several boxing workouts, such as HIIT, mitt workout, sparring workout, several boxing drills, crunches, push-ups, rope jumping, leg lifts, and planks. 

Other than that, if you are a boxer or an athlete, you need to get suitable gym attire first that is comfortable enough and sweat-wicking. Elite sports offers top-quality gym outfits and other gym accessories at affordable prices. 

The high-intensity nature of a boxing workout also helps you a lot in burning calories. If you have stubborn belly fats,you can burn them with a boxing workout, and surely get yourself in shape. So, in today’s blog, I will describe some of the boxing workouts that will surely help you get yourself in shape.

Running as a cardio workout. 

Most of the boxers run to get themselves in shape. Believe me or not, running is a great form of training for a boxer. It helps you a lot in developing muscular endurance and also increases your heart rate too. If you are a heavyweight boxer, keep in mind that you need to run for at least 2 to 6 miles in a day, and approximately 3 to 4 miles per week when you are training. Besides that, if you are a beginner, don’t fall too heavy on yourself,take a  start at a slow pace, with a shorter distance. To improve and increase your cardiovascular endurance, most boxers prefer to run, and also incorporate HIIT workouts with running such as 1-minute sprints after 5 to 10 minutes, as well as short hills. 


You would be thinking that shadow boxing is just a warm-up exercise. But trust me, it’s a full-body workout. In shadowboxing, you are working on the muscles of your chest, shoulders, legs, and on your arms muscles as well. Shadowboxing is also an amazing workout, if you want to tone up your body. Besides that, as I discussed earlier, you need to have a comfortable outfit if you are a sportsman or an athlete. Elite Sports workout clothes are durable, comfy, and sweat-wicking, and are best suited for any type of workout. 

It has been observed that shadow boxing burns around 400 calories per hour. Besides toning up your body, shadow boxing also helps you to improve your eye and hand coordination ( that is very important in boxing), also it improves your foot speed as well. 


The good thing about push-ups is that there is no requirement for any equipment in them. Push-ups are the best workout that helps you develop strong arms, core muscles, and shoulder muscles. 

How to perform push-ups? 

1.Get down on the floor, and place your hands directly on the floor. Make sure that your hands are wider than your shoulders. 

2. Straighten up your legs and arms, also tighten up your glute, core,  and thigh muscles as well.

3. Start lowering your body towards the floor until your chest nearly touches the floor. 

4. Pause for a while, and then push yourself up again.

5. Repeat this exercise several times. 


There is no workout, other than burpees which will help you in developing muscular strength and body endurance in the lower body as well as in your upper body. To build up fight-ready fitness, you need to perform burpees for like 30 minutes when you get up in the morning, It’s the best way to get your heart pumping because it is considered the hardest form of cardio workout. 

How to perform burpees. 

1.Take a start from a standing position, put your hands on the floor, and make yourself in the squatting position. 

2. By lowering your body towards the floor, get yourself in a push up position by jumping your feet back immediately.

3. Jump in the air and then stand back up again. 


Sit-ups are one of the amazing workouts that will help a boxer to develop core strength and also helps in establishing functional movements as well. It’s obvious that if you are a boxer you will surely need to have tremendous core strength, it’s because your core helps you to hold up your body in a straight position. Your core muscles help your body for rotational power and have a lot more to do with your punching power than any other muscle of your body. 


Crunches work on your  abdominal muscles, like sit ups crunches help to build up your body muscles. Mostly the people who want to build up six packs and strengthen their core muscles, crunches are the most favourable workout for them. So yes! If you are a boxer, trying to get in shape, you should start practising crunches from today. 


Planks help to develop a strong butt and back muscles. Planks actually captivate the muscle of your shoulders, back, and also strengthen the muscle of your upper body. You can also improve your posture by practising planks. Improved posture means that your bones are adequately aligned, they also provide support to your neck as well as your back. 


There are huge benefits of performing sprints. If you are a boxer and you want to increase your stamina, I would say to incorporate sprints in your workout routine. An athlete can build his/her muscle mass and also improve their metabolism by practising sprints. Other than that, practising sprints also helps an athlete to improve his/her fighting performance. Spirits is an amazing workout for improving your heart health too, when an athlete is running at their maximum, they also improve their body endurance. 

Author Bio :

Ann Edwards is the fully qualified personal trainer from Elite sports. She has been helping people in the field of bodybuilding and fitness from more than a decade. Her career in nutrition and physical therapy has made her a fine addition for our team. 

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