boxing tips

5 Essential Tips Boxers Use to Get Fit

A boxer trains hard mimicking what happens in the ring, focused and intense. Which means fast and varied movement, you’re never still in the ring. It’s no good popping into the gym for 20 minutes, boxers train for hours, warming up, doing drills and cooling down, 5 days a week. And because the training is so intense, rest is very important.

The modern athlete is bigger, faster & stronger than years past. Sportsmen and women have evolved incredibly quickly over the years and we now have a better understanding of how the human body actually works and how to get the maximum out of it. All of the knowledge we now know, can translate into the regimes boxers use to get into fighting shape.

Boxing just isn’t your regular run of the mill sport. It’s explosive, aerobic, requires mental focus and stamina like you wouldn’t believe (unless you’re a knock out machine!). Throwing punch after punch, round after round whilst dealing with the fact your opponent is trying to knock your head off is an exhausting thing. Arguably, boxing is the most intensely demanding sport of the lot.

The key to boxing is to be as effective in the later rounds as you were in the earlier ones. To accomplish this, we’ve come up with 5 of the most essential tips to get as fit as possible and gain any edge you can over your opponent.

Enjoy our tips..

  1. Running


You need a running or jogging schedule. Running is an excellent way to increase overall stamina. Vary the type of runs you do. Include 3 to 5 mile jogs, not too slow. Include sprints, run hard for one minute, then walk for a minute. Repeat this pattern. Running makes the heart stronger and more efficient through your muscles demanding a good supply of oxygen and energy. Running makes many muscles stronger but none more so than the heart and really improves endurance and stamina.

  1. Jump rope

skipping rope

This is one of the classic boxing exercises which uses one of the most underrated pieces of fitness equipment. It builds endurance, a strong body, and helps with footwork and agility. Start slowly for about a minute then increase the speed. It works nearly every muscle in the body. Jump 1 to 2 inches off the floor, giving the rope just enough space to slip under the feet – only the balls of your feet should make contact with the floor. Keep your elbows tucked in, movement control comes from the wrists and forearms. A regular 10 minutes of skipping will burn calories and improve your general fitness. Don’t forget to warm up with simple small jumps to start. Oh and make sure your rope is the right length, ensure you’ve got the best jump rope for your size & shape; hold the rope under one foot and the handles should just reach your armpits.

  1. Burpees

Doing burpees is a full-body workout, building strength and endurance. You’ll burn loads of calories whilst improving balance and coordination. It is a fairly complex exercise but reckoned by some to be single best exercise in the world. The for steps are: Assume a squat position, drop down kicking your feet back, body in plank position, arms locked. Add in a push up here if you’re brave. Jump your feet back to the squat position then finish with a jump in the air, about one foot. The US army use this one on a regular basis.

You May Also Like To Read: 25 Things You Must Know Before Buying Boxing Gloves

  1. Shadow boxing

shadow boxing

Shadow boxing is an excellent cardio workout. It helps develop foot speed and hand coordination. And you can do it anywhere. Every punch is like a pulley system, working your hips, core and shoulders. You will need to hydrate because you will sweat. Incorporate shadow boxing into a routine that includes jogging, push ups, lunges and resting. Before you try shadow boxing you need to learn how to throw the punches correctly, namely, the jab, cross, uppercut and hook. Also learn the right stance and some basic footwork. Shadow boxing works your lower and upper body, being especially good for shoulders and legs. Because your torso rotates a lot, it works your core and helps to get rid of belly fat around your abs and hips

  1. Jump Squats

Jump squats strengthen the legs and the core very effectively. This is an excellent anaerobic exercise that works your cardiovascular system and strengthens your quads, hamstrings, glutes, calves and abs. try to jump at least one foot off the ground. Start by doing a regular squat, then engage your core and jump up explosively. Do this exercise for two minutes, then do normal squats for two minutes. Try 2 to 3 sets of 10 reps.


These are essential routines but, of course, there are several other excellent fitness techniques and habits to try. There is no question that boxing as cardio is exceptionally efficient. It helps to burn calories fast, tone and strengthen various muscle groups at once, develop stamina and relieve stress.

Get your mind right, dedication and motivation are vital.

Get lots of sleep, at least eight hours a night. Your body needs to recover.

Eat the right food. Good nutrition gives you the energy you’ll need for intense training.

Wear comfortable clothes and footwear.

Go jogging. Run for five miles at a steady pace but include some sprints to improve cardiac fitness.

Reduce the amount of alcohol you take. Your body loses the ability to burn fat when you over indulge.

Get as fit as a boxer!

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