Posted on by Nile Westanderson

Boxing Conditioning Exercises to try Today

While watching a boxing match, you must have seen how a boxer making some explosive and fast movements including punching the opponent and evading his punches. For this, boxers have to perform a combination of both endurance and resistance training while preparing themselves for a fight. This is done to ensure that they have the necessary boxing conditioning and strength to beat their opponents.

The fundamentals of fitness are the same whether you train just to get in better shape or to become a boxer. If you are focusing on improving your conditioning then you must stick with cardiovascular exercises. On the other hand, if your target is to just improve your strength then it’s better to focus on lifting weights.

To enhance your performance overall as a boxer, you need to improve both your conditioning as well as strength and for this, there are many boxing conditioning exercises. Some of these exercises involve your body weight and for some, you will need to use some pieces of equipment.

So let us get into the step by step guide for boxing conditioning workouts and boxing conditioning exercises

First off, we have compiled a list of cardio exercise to do before moving on to more hardcore boxing conditioning

Jumping Rope

This is a conventional cardio exercise that is famous among the boxing community for decades. It helps your heart to achieve a thumping heartbeat, warms up your muscles and provides a comprehensive wake up call to your body.

There is more than 1 way to jump rope. You can go the traditional way of swinging the rope and jump over it with relative ease or you can speed up the process by swinging the rope twice under your feet. The faster jumping means that your elbows and shoulders will be moving even quicker than your feet in order to complete the jump.

Jumping rope is made even easier even if you do not have a rope. You can imagine a rope in your hands and can move up and down over that imaginary rope with the same ferocity. Jumping rope should be your first cardio exercises before you move on to tougher boxing condition workout.

High Knees

If you think that jumping rope is not your thing and you want a different cardio exercise to warm up before your boxing conditioning training, then you can always go with High Knees.

But like any other warm-up drill, posture and completion of the movement have to be pitch-perfect to ensure maximum output without any risk of injury. So for high knees, make sure that you are not making mistakes like not standing up with both your feet at hip-width apart. Once you have placed both your feet at an appropriate distance, bring your knee towards the chest.

Do make sure that the extraction and retraction of the knee are in a straight line and nothing wayward happens between the motions. Otherwise, you risk incurring a severe injury. The alternation between the two knees has to be quick. Another important part of “High knees” is to ensure that your arms are also moving in the same fashion as they would when you are sprinting.

The key to proper High Knees is the ability to land feet on the balls smoothly without a knee jerk reaction and then propelling the knees upward with the help of toes.


It is another full-body exercise that has the ability to warm up almost every muscle of the body. Most boxers use this very posture to protect themselves from getting taken down by their opponents inside the ring.

For sprawl, make sure that you are standing in a boxer’s stance, which means that have your left foot ahead of you if you are a right-handed boxer and right foot ahead in case you are southpaw – left-handed boxer. Your front foot has to be wider than shoulder-width and you need to stand at a 45-degree angle. But it should be ensured that your face should be protected from any potential danger while going down. When you move down on your hands, jump feet back to a wide-leg plank and if you are able to do it, you should also let your hips dip down to the floor while maintaining the arch after getting back up.

From there, move back quickly to your original standing position and repeat the same motion at a quicker pace.

Jump Tuck

Like rope jump, jump tuck is also an important category of boxing conditioning exercises, that is perfect for not only strengthening your core but will give your knees and calves enough workout without using any special equipment.

The procedure is relatively easy as you have to stand up. Then you need to jump in the air while during the jump use your low abs to push your legs backward till they are lined up with your hips. You have to use your core in order to keep your spine straightened. Your chest also needs to be lifted in an upright position. Bending over will not only reduce the impact of this excellent boxing conditioning workout, but you can even hurt yourself in the process as well.

As a standard of how high you should jump, you can put your hands in front of you and jump until the point that your knees touch your hands. Landing has to be soft, right on your balls rather than on your heels as it can help you jump back afterward.

Sprinter Hops

Sprinter Hops is a rigorous boxing conditioning that involves the whole core as well as the contribution from shoulders and lower body parts.

In order to complete a sprinter hop, you have to stand in an upright position and then suddenly move into a sprinter position when they have to start their race. But doing that you need to make sure that only one of your knees is bent while the other leg must go straight behind you. The specific leg that goes down (e.g. if you want to start with your left leg), make sure that the fingertips of the hand on that side also touch the floor.

In essence, this movement should feel like the lunge of a low runner. So when in a lunging position, drive your left knee in the upward direction and while you are moving upwards, use your right feet to explode off from the ground in the form of a hop.

Go back to the starting position by reversing the motion entirely and then repeat the entire motion on the other leg as well.

Jump Squat

The core of any boxer has to be rock solid to not only bear more and more punches so that his hands don’t come down during a fight but also to make sure that they can move easily during fights. This is why most boxing conditioning exercises involve the strengthening of the core and not many boxing conditioning workouts can compete with the effectiveness of a Jump Squat.

To perform a jump squat, stand in an upright position with both your feet placed at a hip-width distance from each other. Squat a little by pushing back your hips and bending your knees. Once you are in a lower squat position, use the balls of your feet to jump off the ground. Make sure that the jump ends with a soft landing on your toes and going all the way back to your heels. Just while you are landing on your feet, send your hips back and bend your knees to get back into the lower squat position once again.

To balance yourself just before the jump or while settling into a lower squat, you can join your hands right in front of your chest.

Now that we have provided you details about some effective boxing conditioning exercises, let us jump into a more rigorous boxing conditioning workout.

Successive punching rounds on Heavy Bag

The heavy bag has been a favorite for most professional boxers when it comes to some heavy-duty boxing conditioning workout. These help boxers to improve their overall skills without having to involve any other boxer or sparring partner with himself or herself. Especially if you are a beginner, Heavy Bag can be the right choice to learn to punch.

Coordination is also important when training on a heavy bag. You need to mix up your punches in combinations and move around the heavy bag as well. This will help you move in the ring as well while increasing the intensity of your punches as well. Make sure that you are punching all over the heavy bag – on all sides – and making your punches count.

Maximum intensity – when working with a heaving bag – is the right way to go about these boxing workouts. You don’t have to hold back your punches but need to maximize the power you put into your different punches. It will help the bones in your hands to get used to the full intensity of punching as well.

Endurance is also an important aspect when working with heavy bags because you need to constantly hit the bag with a combination of punches without actually stopping for more than a few seconds. Professional boxers and trainers say that every boxer needs to spend at least 3 different rounds of punching boxing bags and each round should last for at least 5 minutes.

Another important thing about Heavy bags, is that you don’t just have to throw punches, but you need to make them count as well. You need to think of your opponent in the ring when you hit the heavy bag. So use your full force and hit the bag as hard as you can to train your muscles for powerful hitting.

Overhead Ball Slam

It is an equally effective boxing conditioning workout that helps your wing muscles and shoulders to develop conditioning as well as strength. It can easily be said that there is hardly any other easier boxing conditioning training for the upper body of a boxer. The core is also heavily utilized in this conditioning exercise and we have already discussed the importance of core in a boxing ring.

As far as power conditioning is concerned, Overhead ball slam helps in that as well. All the power generation muscles such as shoulders, hips, and legs that can create deadly punches for an opponent in a boxing ring are all used in a synchronized fashion in these exercises.

In order to perform effective and ideal overhead ball slams for your boxing training, follow these steps:

  • Start off with standing straight, with both your feet standing at a distance of shoulder length. Hold the ball in your hands.
  • Raise the slam ball over your head and make sure that your spine is in a perfectly neutral posture. Your joints should also be in an erect position, lined up on each other in the right direction to transfer the force.
  • Keeping the spine neutral, shoot your hips in the form of a hinge while slamming the ball in the ground as hard as you can.
  • Hold on to the overhead slam ball in the rebound, get in the neutral posture and repeat the slam once again.

Continuous hitting with a Speed Bag

Now if you want to actually carry on hitting your punches in a condition that puts the pressure on your shoulder and down from your lower back into your knees and joints, then Speed Bags are something that you must try for sure.

It keeps the blood flowing vigorously through your veins while allowing you to keep your hands closed to your head, something that is very important to keep you safe from nasty punches during regular fights. Not to forget, the hand-eye coordination becomes extremely perfect with the help of a speed bag. Muscle groups start to absorb a great amount of rebound pressure because of the speed bags.

Pace and rhythm can be adjusted by even using different kinds of speed bags and if you want to train yourself for greater rigors, you can switch the speed of your punches accordingly. Although many people consider that power bags beat speed bags when it comes to boxing conditioning training, we have a legendary boxer in the form of Mike Tyson that proved that speed is a more deadly factor in boxing as compared to power.

So if you want a boxing conditioning workout, that can enhance your overall punching speed, then buy a speed bag for yourself or spend substantial time on one at your boxing gym. It is surely going to be a highly rewarding exercise for your boxing conditioning.

The Difference between Conditioning and Strength Training

While talking about the difference between boxing conditioning and strength on a very basic level, it would be like the quality of something and then comparing it with its quantity.

Boxing conditioning decides how quickly and forcefully you can land your punches and strengthening decides for how long can you keep on landing those punches. So even before you decide what kind of boxing conditioning exercises you want to adopt or what kind of boxing strength-building workout you need to adopt, make sure that for what explicit reason you need to adopt those exercises.

Either you want to increase the endurance of your boxing prowess or do you want to land punches with greater force and quicker speed. Rest will surely follow, once you have made the right decision.


Boxing conditioning exercises are something that most professional and even amateur boxers have decided for themselves, depending on their specific skill set. But every now and then, they want to introduce some new boxing conditioning workout to enhance their boxing abilities.

Apart from the above list of cardio exercises and boxing conditioning exercises, we also bring you the best boxing gear that can help you adopt different boxing training regimens suited to your specific needs. We have boxing gloves, speed bags, and heavy bags in order to help you train for your next boxing fight. Our products are trusted by professionals across the globe for their superior quality and sublime finishing. We measure the success of our products by the quality that we deliver to our customers. Not only our prices are highly affordable but we promise to deliver boxing gear that is top of the line.

So if you are looking to strengthen your core, enhance the overall power of your punches or move to a more sophisticated boxing strategy, be sure to check out the list of boxing conditioning exercises that we have explained in the above lines.

Boxing conditioning workouts need to be decided based on your personal preferences. Make sure that you discuss with your gym trainers or other fellow boxing enthusiasts before you actually land on a boxing conditioning training. There are certain physical risks involved in certain boxing condition exercises and it is important that you work on establishing your game before moving on to more complicated moves and workouts.

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