Unlock the Ultimate Boxing Cardio Workout

Why Cardio is Key

Before you can master the art of boxing, you need to build up your endurance. Cardio is the foundation upon which technique is built. By focusing on cardio exercises, you’ll improve your overall fitness and set yourself up for success in the ring.

The Ultimate 13-Exercise Routine

Warm-Up

Get your heart pumping with this classic cardio warm-up:

• Jump Rope Frenzy: Rotate your wrists and hop over an imaginary rope, or try alternating legs or double-unders for an added challenge.

Cardio Blast

Take your cardio to the next level with these high-intensity exercises:

• High Knees: Stand with feet hip-width apart and bring one knee up towards your chest, alternating as quickly as possible. Swing your arms like you’re sprinting!
• Heel Tap: Bend your knee to bring your foot towards your butt, switching legs quickly to get your heart rate up. Reach back to touch each heel for maximum strengthening and stretching benefits.
• Sprawl: This boxer’s burpee will get you moving. Start in a boxer’s stance, place your hands on the floor, and jump back into a wide-leg plank. Hop back up to the starting position and repeat.

Agility Training

Improve your speed and agility with these exercises:

• Sprinter Hops: Start in a sprinter’s position and drive through your foot to explode off the floor, hopping from one leg to the other.
• Jump Squat: Lower into a perfect squat, then drive through your feet to jump off the floor. Land lightly and repeat.
• Lateral Hop: Push off one foot and hop to the side, landing on the other foot. Keep alternating legs while swinging your arms like a sprinter.

Core Strength

Engage your core and improve your overall strength with these exercises:

• Tuck Jump: Jump and draw your knees up towards your hips, engaging your core to keep your spine long and chest lifted.
• Shadow Boxing: Polish your form, footwork, and breathing technique with this freestyle exercise. Throw jabs and crosses, dance around, and incorporate squats to simulate ducking under your opponent’s punch.

Strength and Endurance

Finish strong with these exercises that target strength and endurance:

• Mountain Climber: Start in a high plank position and bring one knee towards your chest, alternating legs quickly while engaging your core.
• Plyo Push-Up: Perform a push-up, then push off with explosive power to pop your upper body off the floor. Land back on your hands and repeat.
• Fast Feet: Shift your weight back and forth between feet, staying on the balls of your feet for agility and speed.
• Footwork Switch: Hop and rotate at your hips to land with your feet facing one side and body facing forward. Hop again to switch to the opposite side.

The 12-Minute Boxing Workout

Grab a stopwatch or timer app and follow the exercises in order. Try to complete 4 sets without resting between exercises – you got this!