What are Different Types of Boxing Exercises?

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  • Written By: Patrick Lynch
  • Edited By: R. Halprin
  • Last Modified Date: 14 February 2020
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Boxing is one of the most physically demanding sports in the world and requires a training regime that includes various exercises to push the body to its limits. Boxing exercises include aerobic and cardiovascular routines designed to improve strength, fitness, and stamina. This is combined with exercises specific to boxing such as shadowboxing, bag work, and sparring. All are designed to assist boxers with their head and lateral movement as well as their footwork, punching accuracy, and power.

Virtually all reputable boxing gyms will not allow anyone to enter a ring or perform boxing exercises with the heavy bag until they have developed a reasonable level of fitness. The amount of energy required to fight for even three rounds of three minutes each is considerable; this is why boxing exercises must include routines dedicated to improving stamina. Jogging, for example, is generally a prerequisite for all boxers. Failure to do the necessary roadwork will result in a boxer tiring during a fight which could prove to be extremely dangerous.


Once a boxer is in the gym and getting ready for a session of sparring or a few minutes on the heavy bag, it is essential that to warm up first to avoid injury before starting boxing exercises. Five minutes on a treadmill, exercise bike, or rowing machine is sufficient to warm up the muscles which should then be stretched. This should be followed by core work which is vital but often overlooked. During any sparring session or fight, you can expect to absorb numerous blows to the body yet many new trainees neglect their core only to pay for it later.

One of the most effective boxing exercises is shadowboxing. This does not require a partner and allows a trainee to warm up and practice pugilistic maneuvers without fear of getting injured. Shadowboxing usually involves standing in front of a mirror and practicing hooks, jabs, and uppercuts while also working on their footwork and defensive skills.

There are various types of bags for boxers to work with but the heavy bag and speed bag are the most common. The heavy bag is hung from the ceiling by chains or ropes and allows the trainee to practice the most powerful punches and combinations. Speed bags are suspended from a small platform and are filled with air. They are designed to help boxers keep their hands up in front of their face during a fight and also provide one of the best boxing exercises for developing hand speed.

Of all the boxing exercises available, sparring is probably the most important because it is the closest thing to an actual boxing match. As well as improving fitness, sparring also enables trainees to discover what it is like to have an actual opponent in front of them. Even though all of the above exercises are necessary for developing a boxer's physique, sparring is arguably the best way to improve mental strength in addition to the physical training. No matter how good a boxer is, sparring is an ideal way to find out how someone will react to adversity before stepping into a ring for a real fight.


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Post 3

I know several people who pay to go to a real boxing gym where professional boxers train. These people pay to take part in boxing training workouts, but they are not allowed to actually get in the ring against an opponent.

However, other than not being allowed to fight, they are doing the same workout programs as the professional boxers. Of course, they start out slowly, but in theory, once they have been at the gym for a year or so they should be in as good of shape as the professional boxers.

Post 2

When I think of boxing exercises, jumping rope is the first one that comes to my mind. Isn't it amazing that a game that little girls play on the playground is such a good work-out exercise?

I am always trying to find better ways to take off and keep off weight. Thought it's not a lose weight quick method, rope jumping can help you drop pounds if you combine the exercise with a healthy diet. By jumping rope for 10 minutes I can burn about 100 calories, so my goal is to jump for 30 minutes a day.

As I said, the rope jumping alone will not be enough, but with a diet that cuts calories I should be able to lose weight slowly and steadily.

Post 1

Boxing workouts could be great for getting ready to play other sports too. I don't box, but when I was in college I did a lot of shadow boxing like is mentioned in this article. This is really good for your endurance.

One day when I was playing basketball after I had been shadow boxing for a few weeks, I noticed that my reflexes were much quicker. My hands were quicker, and this is a good thing when you are playing basketball. Not only was shadow boxing increasing my endurance, it was also making me quicker.

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