Boxing metabolic conditioning workout

This body conditioning workout mimics the timing and duration of boxing rounds to prepare you for the cardiovascular and strength challenges of the sport.

Boxing is an explosive, anaerobic sport. The act of throwing punches, round after round, while contending with an attacking opponent is an exhausting challenge of coordination and power.

So don’t believe everything you see in the movies - training isn’t all about the long distance runs in the early hours of the morning and sparring or pad work. The body also needs to be conditioned for the task at hand.

Below is a conditioning programme, which needs next to no equipment. All of these exercises can be modified depending on your level of strength and cardiovascular fitness.

Boxing Conditioning Workout

  • 1 x 15 Pull-ups or TRX rows
  • 1 x 20 Press-ups full or kneeling
  • 1 x 25 Bodyweight Squats
  • 1 x 25 Static Frog jumps or Squat jumps
  • 1 x 20 Jump lunges or alternate lunges
  • 1 x 15 Burpees (to stand only) not jumping at the top
  • Rest 60 seconds
  • Repeat up to 10 rounds

Your aim should be to complete each round of exercises within 3 minutes (the same duration as a boxing round), but if you’re new to this kind of workout it may take a few sessions to build up to this speed.

Make sure you give yourself the 60 seconds rest, then repeat as many times as you can up to ten rounds (the number of rounds in a boxing match). You may only manage two or three the first time, but add an extra round each time you try this workout. It will help you to build strength and stamina over time.

Last updated Thursday 1 February 2018

First published on Friday 16 December 2016

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