Boxing Workout for Beginners: A 30-Minute Home Routine

All you need is a pair of boxing gloves, some hand wraps, and 30 minutes.

Warm-Up (5 Minutes)

Jump rope or jog in place for 2 minutes, arm circles, torso twists, shoulder rolls, light shadowboxing.

Round 1: Jab & Cross (3 Minutes)

30 seconds jabs, 30 seconds cross, 2 minutes jab-cross combos. Rest 1 minute.

Round 2: Hooks (3 Minutes)

Lead hooks to head, rear hooks to body, jab-cross-hook combos. Rest 1 minute.

Round 3: Uppercuts & Combos (3 Minutes)

Alternating uppercuts, full combinations. Rest 1 minute.

Round 4: Defense & Movement (3 Minutes)

Slips, slip-and-counter, footwork drills. Rest 1 minute.

Burnout Round (3 Minutes)

30-second intervals of fast punches, squats, hooks, push-ups, uppercuts, plank.

Tips

Breathe with every punch. Keep hands up. Start slow — form first. Invest in a heavy bag when ready.