Five of the Best Boxing Workouts to Kickstart Your Boxing Journey in 2024



Five of the Best Boxing Workouts to Kickstart Your Boxing Journey in 2024

Jab! Hook! Right! Boom! You’re knocked out cold! Most likely as a result of inadequate training or insufficient effort. As we welcome 2024, make a call to alter your year, and incorporate the best boxing workouts and drills into your routine, selectively hand-picked for your improvement.

The Top Five Best Boxing Workouts in 2024

Exercises and drills are essential, whether you’re a complete novice or aspiring pro. From speed bags to jump rope, working out is the best way to develop and refine your boxing skills. Drills must be a part of your training regimen because doing weightlifting and cardio alone won't cut it. 

True, boxing requires strength, but it also calls for quickness and agility. The best exercises and drills not only improve athleticism, strength, and speed—they also help to avoid injuries. You can use these to acquire the abilities you need to hone and enhance your own boxing methods. 

Exercises that are well-rounded and balanced are essential for boxers because the sport requires both skill and physical conditioning to succeed in the ring. Boxers must engage in well-rounded training that emphasizes both physical conditioning and skill development in order to perform to their best. 

You can improve your technique, strength, speed, and endurance by incorporating a variety of training routines that will prepare you for the obstacles you may face in a fight. Boxers can enhance performance and avoid injuries by combining physical conditioning exercises with skill development activities. Here are the five best boxing workouts to help you do so.

5. Jump Rope: Best Boxing Workout for Footwork and Endurance

This is one of the most basic yet most efficient exercises in boxing training. The jump rope offers numerous benefits for boxers in terms of footwork, coordination, and cardiovascular endurance. 

Incorporating the jump rope into a training session can significantly enhance a boxer's performance in and out of  the ring, truly earning it a place in the five best boxing workouts. Here are some key benefits of the jump rope in boxing training:

  1. Footwork Enhancement: Jump roping requires precise footwork and coordination, as boxers need to time their jumps and coordinate their movements with the jump rope. This helps boxers improve their agility, and balance as well as overall footwork which are crucial for effective movement and positioning during a fight.
  2. Coordination Improvement: Including techniques such as double-unders and crisscrosses, jump roping has a wide range of techniques and forms to work upon. These movements challenge the boxer to improve their hand-eye-body coordination, boosting overall coordination skills that directly translate into better technique and accuracy during punches, as well as defensive maneuvers.
  3. Cardiovascular Endurance: Jump rope is a high-intensity cardio exercise that elevates the heart rate and increases stamina. Regular jump rope workouts improve cardiovascular conditioning, enabling boxers to endure longer fights and maintain a high level of performance throughout each round.

To get you started with jump roping, there are plenty of useful tutorials on YouTube that cover the basic techniques and variations of jump rope exercises specifically designed for boxing training.

4. Heavy Bag: Best Boxing Workout for Power, Strength, and Speed

Imagine hitting your opponent clean in the face, then suddenly, it doesn’t faze them. To develop power, speed, and technique in boxing, incorporating heavy bag training is crucial. 

Heavy bags are specially designed to absorb the strength of a fighter's punches while providing resistance, thus helping build power and stamina. By using heavy bag training, boxers can improve their technique, footwork, and movement by throwing punches in a proper way and ensuring that their arms, shoulders, and core are properly aligned. Furthermore, this kind of training is both a cardio workout and a strength training routine that enhances muscle tone and endurance.

This type of training is significant because it not only improves a fighter's physical strength and endurance but also helps enhance boxing technique and form. Through a heavy bag workout, a fighter can throw a combination of punches and kicks at varying tempos and intensities. This allows them to develop and apply new skills in live combat, earning it the number four spot on the five best boxing workouts. Here are a few of the benefits of heavy bag workouts:

  1. Building Strength and Power: It takes a lot of strength and force to strike a big bag. Boxers can improve their overall strength and punching power with repeated use of this impact. Boxers can enhance their ability to generate force from their legs, transfer it through their core, and deliver powerful punches by engaging in regular heavy bag workouts. Their punches may be more potent in the ring as a result of this increased power.
  2. Enhancing Technique and Effectiveness: Boxers can hone their punching techniques and get more practice by working with a heavy bag. As they practice proper form and body mechanics, it enables them to concentrate on the accuracy and precision of their strikes. Boxers are better able to execute accurate punches and combinations during real fights because of the muscle memory that is developed through this repetitive practice. They can also try out various methods and footwork with it.

Again, to get you started, there are plenty of videos to guide your heavy bag workouts online, including ones that give you a basic and steady progression of heavy bag boxing drills, useful for the start and end of your training sessions.

3. Speed Bag Work: Perfect for Speed, Rhythm and Hand-Eye Coordination

Boxers can greatly enhance their shoulder endurance, rhythm, and hand-eye coordination by incorporating speed bag exercises into their training routine. 

In addition to the heavy bag, the speed bag is a valuable tool that requires fighters to develop good timing, rhythm, and coordination to maintain a continuous flow of hits.  Through practice and repetition, boxers can sharpen their precision and reaction time, which are crucial skills inside the ring. This helps to learn various techniques and exercises that can improve hand-eye coordination, rhythm, and overall performance.

As the number three on our best boxing workouts list, speed bag exercises are a great cardiovascular workout that raise the boxer's heart rate and increase their general stamina. A full-body workout is encouraged by the speed bag's requirement for rapid and continuous movement. 

Experienced boxers can benefit from this kind of training, but so can anyone who wants to get fitter and more agile. Speed bag exercises are a versatile part of boxing training because they not only help to improve specific boxing skills but also improve overall physical conditioning. Here are some benefits of putting in work on the speed bag:

  1. Enhanced Eye-Hand Coordination: Exercises with speed bags necessitate exact timing and coordination between hand motions and visual focus. In order to keep a consistent rhythm, boxers must strike the bag at the appropriate time. Hand-eye coordination is a critical skill in boxing that is improved with regular practice on the speed bag. It allows for precise and well-timed punches.
  2. Better Timing and Rhythm: Boxers can improve their timing and rhythm in their movements by using speed bag training, which has a rhythmic element. This is crucial for keeping a steady pace throughout a fight, dodging blows from the opposition, and spotting opportunities to land blows of their own. Enhancing one's rhythm can help boxing techniques become more fluid and effective overall.
  3. Greater Arm and Shoulder Endurance: Exercises with speed bags put a lot of strain on the arms and shoulders, especially the deltoids, biceps, and triceps. Utilizing the speed bag on a regular basis aids in strengthening these muscle groups' endurance. For boxers to maintain punch power and accuracy throughout a fight, increased endurance is essential. Superior defensive capabilities are also influenced by robust and resilient arms and shoulders.

To get you started, check out some of the videos online that explain how to hit a speed bag properly, so that you don't get injured and maximize your efficiency with this workout.

2. Circuit Training: Best Boxing Drill for Endurance, Speed and Athleticism

A comprehensive and adaptable exercise method, circuit training offers many advantages to both fitness enthusiasts and athletes. The fact that circuit training works several muscle groups in a single training session is one of its key benefits. Instead of concentrating on specific muscle groups, you will be able to tone and strengthen your entire body. 

As well as this, circuit training, which combines strength and aerobic exercises, enhances strength and endurance. This workout is also a great way to burn calories and improve your general level of fitness, provided you take short breaks. Circuit training is an excellent method to reach your fitness objectives, regardless of whether you want to increase your endurance, shed pounds, or gain muscle.

In circuit training, different exercises are alternated in a timed fashion, with little to no rest in between sets. With this structure, you can maximize your calorie burn and enhance your cardiovascular health by working out multiple muscle groups at a high heart rate. Maintaining a high level of intensity allows you to push your body and get fast results. 

This method takes less time than traditional strength training exercises to provide you with a full-body workout that targets all of the major muscle groups. Including circuit training in your exercise regimen can help you reach your fitness objectives faster and more effectively, making it second in our list of the best boxing workouts. Here are a few more benefits of circuit training:

  1. Complete Body Conditioning: Exercises that target various muscle groups are commonly included in circuit training regimens. This encourages overall physical fitness, guaranteeing that boxers gain strength, stamina, and flexibility in all areas of their bodies. By taking a comprehensive approach, the risk of injuries is decreased and muscle imbalances are prevented.
  2. Enhanced Aerobic Capacity: Circuit training is an intense form of cardio and strength training that stimulates anaerobic energy systems. This is especially beneficial for boxers who often give short but intense bursts of effort during bouts. Boxers who have increased their anaerobic fitness perform better during the high-intensity parts of a fight.
  3. Simulating Combat Situations: Boxers can train as if they were in real fight situations by designing circuits with exercises that mimic the demands of a boxing match, like shadow boxing, fast footwork, and combinations on the heavy bag. Improved performance in the ring is a result of this sport-specific training.

There are loads of circuit training videos available online, showing medium to advanced circuit workouts, as well as beginner friendly circuit exercises. 

1. Sparring: Nothing Beats the Real Deal

There is no better training than application, making sparring the best boxing workout in 2024. One essential technique that boxers use to apply their newly acquired skills and techniques in a dynamic and immersive environment is sparring. 

Fighters who participate in controlled sparring sessions maintain their skills and become more adept at responding to real-world combat scenarios. But it's important to remember that sparring is a difficult and demanding sport that calls for prior training and preparation. Boxers need to have a strong base. 

Before sparring, make sure you're proficient in fundamental moves, countermoves, and footwork to guarantee a safe and effective experience. Boxers can minimize their risk of injury while learning to adapt to the demands of real-time combat by gradually increasing the intensity and length of their sparring sessions, earning it the number one spot on the five best boxing workouts. Here are a few more benefits of sparring:

  1. Improved Technique and Growth: Boxers can hone their skills in a controlled and realistic environment by practicing sparring. Boxers can use their training and tactics by fighting with a training partner in real combat, which will improve their footwork, offensive and defensive techniques, and general boxing skills
  2. Tactical awareness and mental awareness: Sparring demands boxers to make snap judgments, adjust to their opponent's movements, and think on their feet. This enhances tactical awareness, mental agility, and strategic thinking. Boxers who practice sparring also develop their ability to read their opponents, predict their movements, and respond appropriately.
  3. Improved conditioning and Fitness: It aids boxers in developing greater muscular strength, stamina, and cardiovascular endurance. Constant movement, quick strikes, and defensive maneuvers test the body's limits and enhance general physical fitness. 

So find a buddy or a partner and get started sparring now! 

Best Boxing Workouts – Honorable Mentions

There are so many brilliant boxing workouts to try in 2024, that not all of them could make our list of the top five best boxing workouts. Here are a few of the honorable mentions that didn’t quite make the cut.

Medicine Ball Training

Medicine ball exercises engage multiple muscle groups, promoting overall strength development. Throwing, slamming, and rotational movements target core muscles and improve power output, beneficial for athletes and those seeking explosive movements. Many medicine ball exercises require core engagement for stability and proper form. Exercises like Russian twists and side throws challenge your core muscles, leading to better posture, balance, and injury prevention.

However, medicine ball training did not make the list of the top five best boxing workouts because it is not as efficient as other workouts that train your power and strength. Unlike heavy bag workouts, medicine ball workouts can be less efficient. For athletes, medicine ball training might be more beneficial as a supplement to sport-specific drills. And if you are new to this type of workout, prioritize proper form over weight. A lighter weight with good form is safer and more effective than a heavier weight with improper form.


Plyometrics are beneficial for athletes in various sports that require power, speed, and agility. By strengthening the fast-twitch muscle groups required for boxing, these exercises help increase punching power (through your hips) and dexterity. However, even recreational exercisers can incorporate plyometric workouts into their routine to improve overall athleticism and performance in daily activities.

Plyometric exercises emphasize quickness and explosive power. Examples of these exercises include tuck jumps, box jumps, and explosive push-ups. But there is a reason why it did not make our list.

There are several other training regimens such as the circuit training regimen that are much more efficient in both time and endurance. Moreover, Plyometrics can be demanding on your joints. It's crucial to have a good foundation of strength and cardiovascular fitness before starting. And proper form is essential to avoid injuries. Ensure you have mastered basic movement patterns before attempting complex plyometric exercises.

Interval Training

This type of exercise alternates brief rest intervals with high-intensity bursts of activity. Interval training can enhance power, endurance, and cardiovascular fitness in boxing exercises. Boxing interval training consists of high-intensity punching combinations interspersed with short rest intervals. 

By alternating high-intensity bursts that mimic throwing punches or dodging attacks with controlled rest periods that replicate recovery between rounds, IT conditions your body for the specific demands of boxing. High-intensity intervals challenge your cardiovascular system, while the short rest periods push your anaerobic energy system to work harder, enhancing both aspects crucial for boxing.

This kind of exercise improves both mental and physical toughness by simulating the physicality of a boxing match. Interval training is not to be confused with circuit training. However, interval training can be too taxing for boxers who need to maintain their stamina, especially in long training sessions. Always include a proper warm-up before starting IT and a cool-down with static stretches afterward. If you're new to boxing or IT, consult a trainer to design a safe and effective program tailored to your needs.

Why You Need the Best Boxing Drills in 2024

If you want to increase your strength, speed, endurance, and boxing skills, the best boxing drills and workouts should be a part of your training regimen. 

Jump rope, heavy bag, speed bag, circuit, and sparring are just a few of the many exercises that can improve your footwork, coordination, power, technique, and general physical conditioning. You will be more prepared to excel in the ring and accomplish your boxing objectives if you commit to a well-rounded training regimen. 

So, commit to the best boxing exercises and drills and make 2024 the year you reach new heights in your boxing career.

Bren Gray is our resident Kiwi, and has been writing about sports since he could first string words together. He first fell in love with boxing when David Tua took on Lennox Lewis in 2000, and hasn't looked back since.