Health Benefits of Boxing (Plus Complete Amateur Boxing Exercises You Can Do at Home)

Did you know that boxing can make you burn over 700 calories within 60 minutes in the punching bag, punch mitts, or sparring in the ring? Boxing is one of the best alternatives to running. And if you encorporate a healthy lifestyle to this discipline, you’ll start seeing great results in just one week of boxing daily.

Not only that, learning how to box properly also gives you edge and greater chances of survival in difficult situations where you have to defend yourself and family. Boxing guarantees effective skills for real-life self-defense situations.

10 Health Benefits of Boxing

  1. Improved cardiovascular health. The quick movements of footwork and punching in boxing easily increase your heart rate and strengthen your heart. Boxing also works your lungs and encourages your blood vessels to function well.
  2. Strong muscles, bones, and joints. Although, you won’t gain bigger muscles in boxing in comparison to weight lifting, you’re guaranteed to have strong muscles that will make you quicker in movement than an average individual. Boxing, being a total-body workout, also strengthens your bones and joints. And your hand will get used to the impact of punching.
  3. Full body workout. The exercises in boxing cover all body areas and are also excellent for cardio and resistance training.
  4. Stress relief. Like any other great workout, boxing also helps relieve stress and anxiety, as well as, promote good sleep.
  5. Weight control. Being able to burn that much calories in just one boxing session, expect also to burn stubborn fats in just shorter period of time compared to exercise routines with less intensity.
  6. Improved hand-eye coordination. As you progress in boxing, you’ll also improve your hand-eye coordination. Boxing lets you hit your target with power and precision giving you improved hand-eye coordination while you learn to guard yourself at the same time.
  7. Improved confidence. Your newly found abilities and success in boxing will make you more powerful mentally and also give you a fighting spirit that will help you take on difficult challenges in life with confidence.
  8. Improved core stability. Boxing exercises target and strengthen the core area which runs from the mid-thigh all the way to your neck which is essential in delivering a successful powerful punch.
  9. Improved endurance. Boxers are required to run at a constant pace for at least 30 minutes. This will help improve your endurance and maintain your power and quickness even when you’re tired.
  10. Self Defense. While you’re guaranteed to have all of the above health benefits, you’ll also have the effective skills for real-life self-defense situations.

health benefits boxing

Complete Amateur Boxing Exercises

Below is a complete daily exercise routine for amateur boxers which you can apply at home or in the gym with the help of a knowledgeable/experienced boxer. This boxing program was prepared by a retired professional boxer which proves very effective in the ring and out of the ring. Your trainer may improve these exercises in your actual boxing routine.

Although, you might not be able to complete all the exercises during your first few workouts, as you become stronger, you can add one more exercise at a time until you’re able to complete the whole training exercises.

These exercises require a good boxing equipment.

Warm-up Exercises:

  • 6 counts inhale and exhale
  • 16 counts head bending (front and side positions)
  • 16 counts neck rotation (clockwise and counter-clockwise)
  • Arms stretching
  • Arms rotation
  • 16 counts body bending (left and right)
  • 16 counts body bending (front and back)
  • 16 counts hip rotation (clockwise and counter-clockwise)
  • 16 counts half bending
  • 16 counts full bending
  • 16 counts knee rotation (clockwise and counter-clockwise)
  • 16 counts toe rotation (clockwise and counter-clockwise)
  • 16 counts jumping jacks

The Boxing Workout:

  • 3-minute footwork exercise
  • Basic punches (20 counts left jab, 20 counts right straight punch, 20 counts jab and straight punches, 20 counts uppercut left and right, 20 counts left hook, 20 counts right hook)
  • Punch combination (20 counts left jab, right straight, left hook, right straight)
  • Punch combination (20 counts left jab, left uppercut, right straight)
  • Punch combination (20 counts left jab, right uppercut, left hook, right straight)
  • Punch combination (20 counts left jab, left uppercut, left hook, right straight)
  • Punch combination (20 counts left jab, right straight, right uppercut, right straight)

Cool Down Exercises:

Note: All boxers are required to jog every morning for 60 minutes.

RELATED: Running Essentials for Beginners

health benefits boxing

Proper Punching Position and Delivery

The secret in delivering a powerful punch is in the way you use your whole body to fuel every punch you throw. Whether you throw a jab, uppercut, hook, or straight punch, try to relax your whole arm and support it with torso and hip rotation before hitting the target.

If you’re a right-handed boxer (also known as orthodox boxer), you’ll most likely lead with your left foot and fist. On the other hand, if you’re a left-handed boxer (also known as southpaw boxer), you’ll most likely lead with your right foot and fist.

How to throw a jab

A jab is used to distract the opponent making him lose concentration and balance. You can also use the jab to keep your opponent at bay preventing him from closing in on you. This punch is so effective, boxers instinctively use it to conceal the straight punch which is your power punch. 

Instruction: Deliver a jab by putting most of your body weight on your lead foot, relax your whole punching arm, then deliver the jab by slightly rotating your torso and hips clockwise while fist rotates 90 degrees before impact targeting the chin. Make sure your rear hand remains next to your face guarding your jaw.

How to throw a straight punch

A straight punch is done with your power hand which is your rear hand.

Instruction: Deliver a straight punch by putting most of your body weight on your lead foot with your rear foot standing slightly on your toes, relax your whole punching arm, then deliver the punch by rotating your torso, hips, and toes counter-clockwise to support the full extension of your arm while fist rotates 90 degrees before impact targeting the chin. Make sure your lead hand remains next to your face guarding your jaw.

How to throw an uppercut

An uppercut is used to target either the chin or torso. This punch is usually thrown when you’re very close to the opponent.

Instruction: Deliver an uppercut by putting most of your body weight on your lead foot. From guard position, shift torso slightly to the right, drop the punching hand below opponent’s chest while slightly bending your knees, then deliver the uppercut by thrusting the rear hand upwards (with palm facing up) and knees also pushing upward. The lead hand may remain next to your face guarding your jaw.

How to throw a hook

A hook when thrown at perfect timing can be a punch your opponent won’t see because a hook is a semi-circular punch thrown to the side of the opponent’s head.

Instruction: From guard position, draw back your elbow with a horizontal fist (with palm facing down), then rotate your torso and hips clockwise shifting your body weight to your rear foot while throwing your hook and pivoting your lead foot clockwise before impact. Make sure your rear hand remains next to your face guarding your jaw because it’s very vulnerable when you throw a hook.

Note: Most boxers prefer speed over power, although you also need to incorporate power punches in your training whenever you’re ready, because aside from the fact that you’ll be able to deliver a lot of lightning punches in just a short period, you’ll also be able to gradually develop power in all those speed punches given the correct execution of every punch.

health benefits boxing

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