The 4 Boxing Exercises Every Average Joe Can (And Should) Do


Boxing is a sport that has derived from one of the earliest human base instincts, and that is the instinct to fight. What’s determined the better fighter amongst humans is not always the same as what determines the better fighter amongst animals.

With animals, it is usually the sheer size of the predator that determines the outcome of the fight. In the case of humans, it is usually, speed, endurance, and wit that wins fights.

Many people don’t think about adding boxing to their exercise regimen because they think it is for the brutes, but the reality is, a good boxing workout will help you lose weight, build muscle, and get an endurance that can help you in and out of the gym.

Jump Rope

Jump roping is one of those exercises that may not be unique to boxers, but it’s certainly mostly only done by boxers, which is unfortunate. Jump roping is said to be one of the best exercises to burn calories and can burn more calories than running.

5 minutes of roping equals about 10 minutes of running, which means you can do the same thing in half the time. It also allows for more variety and can be made fun by learning to do tricks.


A lot of fighter’s do more than endurance training. In order to endure being pummeled by another trained fighter, boxers have to be strong but they can’t sacrifice speed and endurance to do so, that’s where a good calisthenics circuit comes into play.

Many people think that Mike Tyson lifted weights due to his physique and punching power when in reality, his only strength training was a high rep calisthenics program and incredible difficult neck workout. His training revolved around doing 500 pushups, 500 situps, 400-2000 squats, and 500 dips a day! That’s on top of all his boxing training.

An easy way to do this is to do a circuit of 5 sets that include:

  • Squats
  • Pullups
  • Pushups
  • Dips
  • 1-minute rest

Repeat that 5 times and you’ll get a good workout in for the day that should take no more than 30 minutes.

Heavy Bag

One of the most fun exercise there is and it’s a heavy bag. Punching the bag is the most legal fun you can have without hurting yourself or hurting someone else. It’s a great way to vent, but it is also an incredible workout for cutting weight and working on your explosiveness.

All you need is a pair of gloves and the desire to have at it at an inanimate object. Do this exercise much like boxers do it for 3, 3-minute rounds with 1-minute breaks and see how you feel.

Shadow Boxing

Shadowboxing is the act of throwing punches in the air. It may feel silly at first, but shadowboxing can be a great exercise that can help you work your core, your lats, and your shoulders on top of your stamina.

One of the best ways to do the exercises is to grab 1-5 pounds weights in your hands and throw punches with them in succession for 1-minute intervals. This will give you a good burn, engage your core, and help you with balance and coordination. Similar to the heavy bag, it’s best done in rounds.

Boxing Training Isn’t Only for Boxers

Many people can take advantage of the training that makes boxers fit. Try to incorporate some of these workouts into your routine and feel the difference. You will be able to cut weight and work your core better than most things you do at the gym. You’ll also feel muscles worked you never knew existed. Give it a go for a month!