Boxing for fitness

Boxing for fitness is not only a great workout, it’s also a lot of fun. There’s no need to step into a boxing gym to get a great sweat going; your own living room or backyard will suffice. This at-home boxing workout can be done with very little equipment.


  1. Stand with feet hip-width apart and hands by your face, making two fists.
  2. Engage your core and twist from side to side, keeping your feet planted into the floor and twisting from your waist

Boxer’s Skip

  1. Stand with feet hip-width apart, arms by your side.
  2. Imagine you’re holding a jump rope (or if you have one, use it). Skip from side to side (like a slalom skier) as you jump rope.

Side to Side Lunge

  1. Stand with feet as wide apart as possible, toes facing forward.
  2. Reach one arm to your opposite foot—trying to touch your foot.
  3. Bend the knee on the side you’re reaching toward.

Arm Circles Forward

  1. Stand with feet together, arms out to your sides and parallel to the ground.
  2. Make large circles forward.

Arm Circles Backward

Stand with feet together, arms out to your sides and parallel to the ground,Make large circles backward.

Rear Lunge

  1. Standing with both feet together, reach one leg behind you and bend your knee toward the ground.
  2. Step back, and then reverse your legs.
  3. Reach arms over your head as you bend down.


You will need two sets of dumbbells, one heavier and one lighter. Weights do not need to be extremely heavy; you’re looking for tone, not intense strength. You may also like to use a mat for floor work.

Do 1 set of each exercise; after completing them all, repeat the circuit 2 to 3 times.


Alternate arms for each punch— 30 seconds on each arm,Do 1 cycle, and then repeat.

Stance for punching:

  1. Stand with feet shoulder-width apart, then step forward with left foot; place right foot at 45 degree angle.
  2. Place weight on the balls of your feet, knees slightly bent, fists at cheekbone level.
  3. Jab—punch forward with a slight turn of the hips—for 2 minutes.
  4. Uppercut—push upward and slightly across with your arm, with a turn of your hips—for 2 minutes.
  5. Cross—push from your rear hand across your body—for 2 minutes.

Goblet Squad

  1. Hold a heavier dumbbell in front of your chest, feet a little wider than hip-width apart.
  2. Keeping core tight, slowly sit back in a squat position.
  3. Squeeze your gluteals and stand back up.
  4. Repeat.

Chest Press

  1. If you have a bench, lie flat; otherwise lie on the floor.
  2. Place dumbbells in hands and reach arms up with hands parallel to your chest.
  3. With palms facing forward, slowly drop your elbows toward the floor—don’t go past your chest.
  4. Reach back up and repeat.


  1. Lie on your back with hands cradling your head; relax your head and neck.
  2. With feet on the floor, engage your core and slowly lift up about 3 in (7.5 cm) from the ground.
  3. Hold for 5 seconds, then slowly release.
  4. Repeat.

Muscles worked: abs

Barbell Deadlifts

  1. Holding a dumbbell in each hand; stand up tall with feet hip-width apart.
  2. Keeping core tight and legs straight, slowly bend forward without rounding your back—hinging from your hips.
  3. Let your arms hang in front of you.
  4. Slowly come back to standing, maintaining your posture.
  5. Repeat.


  1. Get down on the floor on your hands and knees, with hands underneath your chest (the wider you go, the easier the exercise).
  2. Keeping back flat and core engaged, slowly lower yourself toward the floor, keeping your eyes down.
  3. Slowly bring yourself back to starting.
  4. Repeat.

Standing Shoulder Press

  1. Stand with feet parallel, hands by your shoulders holding a dumbbell in each, palms forward.
  2. Engage core and push hands up and together, over your head.
  3. Release down slowly back to the starting position.
  4. Repeat.


  1. Stand tall with arms over your head.
  2. Squat down and put your hands on the floor, then jump your feet back behind you.
  3. Stay strong through your core, then jump your feet back toward your hands.
  4. Jump up straight with your arms over your head.
  5. Repeat.