30 Minutes Boxing Workout At Home To Build Strength
Feeling stressed due to lots of pent up energy lately? Boxing can help you relieve stress and build body strength! In this post, I will show you how to do a 30 minutes boxing workout at home to build strength and relieve stress. I will also address some of your FAQs:
- Is boxing at home a good workout?
- What is the best workout to do at home?
- How do Boxers Get in Shape so Fast?
Is boxing at home a good workout?
Yes, 30 minutes boxing is an excellent calorie-burning workout. It engages multiple muscle groups, elevates heart rate, and involves high-intensity intervals, making it effective for burning calories and improving cardiovascular health. In fact, a 30 minutes boxing workout burns as many calories as 20 minutes HIIT cardio training or 30 minutes treadmill workout!
How do Boxers Get in Shape so Fast?
Boxers get in shape fast through intense training, focused nutrition, and mental discipline. Their workouts include high-intensity drills like shadow boxing and heavy bag work. They eat clean, monitor weight, and prioritize rest for recovery. With strict discipline and targeted training, they achieve rapid fitness gains.
What is the Best Workout to Do at Home?
Boxing is one of the best workouts to do at home. Boxing engages various muscle groups throughout the body, including the arms, shoulders, core, back, and legs. Punching, footwork, and defensive manoeuvres improve strength and relieve stress. Boxing is a high-intensity cardio exercise that elevates your heart rate and improves cardiovascular endurance. It helps increase stamina, agility, and speed while burning calories effectively.
Boxing creates an outlet for letting out pent-up energy and tension. The focused, repetitive movements clear your mind and release endorphins to promote well-being and relaxation.
Boxing workouts can be done with minimal equipment which makes them suitable for home exercise routines. All you need is a pair of boxing gloves, hand wraps, and a punching bag or speed bag. Boxing workouts can be adapted to different fitness levels and goals. Whether you’re a beginner or an experienced athlete, you can adjust the intensity, duration, and complexity of the exercises to suit your needs.
Now let’s look at the 30 minutes boxing workout to do at home:
Warm-Up (2 minutes):
- Jumping Jacks (30 seconds):
Start with 1 minute of jumping jacks to get your heart rate up and warm up your muscles.
- Arm Circles (30 seconds):
Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles. Do this for 30 seconds, then reverse the direction for another 30 seconds.
- Jog in Place (1 minute):
Jog in place to further elevate your heart rate and get your body ready for the workout ahead.
Boxing Workout At Home Punch Combos:
ROUND 1 Shanie Smash Doing Plank Jacks
Punch goal: 155
- Jab – Cross – Jab – Cross + Squat
Punch: Jab – Cross – Jab – Cross (1 – 2 – 1 – 2)
Squat down and repeat the punch sequence
Alternate standing and squatting with the four straight punch sequence for 30 seconds
- Jab – Cross – Lead Hook – Cross | 1 – 2 – 3 – 2 (1 minute)
Punch to the count: Jab – Cross – Lead Hook – Cross (1 – 2 – 3 – 2)
Continue for 1 minute
- Plank Jacks (30 seconds)
Perform plank jacks for 30 seconds
- Cross – Lead Uppercut – Cross – Lead Hook | 2 – 5 – 2 – 3 (1 minute)
Throw: Cross – Lead Uppercut – Cross – Lead Hook (2 – 5 – 2 – 3)
Continue for 1 minute
Take a 60-second break
ROUND 2 Shanie Smash Doing Mountain Climbers
Punch goal: 155
- Lead Hook – Rear Hook – Lead Hook – Rear Hook + Squat | 3 – 4 – 3 – 4 + Squat (30 seconds)
Punch: Lead Hook – Rear Hook – Lead Hook – Rear Hook (3 – 4 – 3 – 4)
Squat down and repeat the punch sequence
Continue for 30 seconds
- Rear Uppercut – Lead Uppercut – Rear Hook – Lead Uppercut | 6 – 5 – 4 – 5 (1 minute)
Punch: Rear Uppercut – Lead Uppercut – Rear Hook – Lead Uppercut (6 – 5 – 4 – 5)
Continue for 1 minute
- Mountain Climbers (30 seconds)
Perform mountain climbers for 30 seconds
- Lead Uppercut – Rear Uppercut – Lead Hook – Rear Uppercut | 5 – 6 – 3 – 6 (1 minute)
Punch: Lead Uppercut – Rear Uppercut – Lead Hook – Rear Uppercut (5 – 6 – 3 – 6)
Continue for 1 minute
Take a 60-second break
ROUND 3 Shanie Smash Doing Squat Punches
Punch goal: 155
- Jab – Cross – Jab – Cross + Squat | 1 – 2 – 1 – 2 + Squat (30 seconds)
Punch: Jab – Cross – Jab – Cross (1 – 2 – 1 – 2)
Squat and punch: Jab – Cross – Jab – Cross (1 – 2 – 1 – 2)
Repeat for 30 seconds
- Jab – Rear Hook – Lead Uppercut – Rear Hook | 1 – 4 – 5 – 4 (1 minute)
Punch: Jab – Rear Hook – Lead Uppercut – Rear Hook (1 – 4 – 5 – 4)
Continue for 1 minute
- Shoulder Taps (30 seconds)
Perform shoulder taps for 30 seconds
- Jab – Cross – Jab – Rear Uppercut | 1 – 2 – 1 – 6 (1 minute)
Punch: Jab – Cross – Jab – Rear Uppercut (1 – 2 – 1 – 6)
Continue for 1 minute
Take a 60-second break
ROUND 4 Shanie Smash Shadowboxing
Punch goal: 140
- Lead Uppercut – Rear Uppercut – Lead Uppercut – Rear Uppercut + Squat Jump | 5 – 6 – 5 – 6 + Squat Jump (30 seconds)
Punch: Lead Uppercut – Rear Uppercut – Lead Uppercut – Rear Uppercut (5 – 6 – 5 – 6)
Squat jump and repeat the punch sequence
Continue for 30 seconds
- Jab – Jab – Jab – Cross – Lead Hook | 1 – 1 – 1 – 2 – 3 (1 minute)
Punch: Jab – Jab – Jab – Cross – Lead Hook (1 – 1 – 1 – 2 – 3)
Repeat for 1 minute
- Push Ups (30 seconds)
Perform push-ups for 30 seconds
- Cross – Lead Uppercut – Rear Hook – Lead Uppercut | 2 – 5 – 4 – 5 (1 minute)
Punch: Cross – Lead Uppercut – Rear Hook – Lead Uppercut (2 – 5 – 4 – 5)
Repeat for 1 minute
ROUND 5 Shanie Smash Doing Burpees
Punch goal: 160
- Lead Uppercut – Rear Hook – Lead Uppercut – Rear Hook + Burpees | 5 – 4 – 5 – 4 + Burpees (30 seconds)
Punch: Lead Uppercut – Rear Hook – Lead Uppercut – Rear Hook (5 – 4 – 5 – 4)
Perform burpees immediately after completing the punch combo
Repeat for 30 seconds
- Jab – Cross – Rear Uppercut – Lead Hook | 1 – 2 – 6 – 3 (1 minute)
Punch: Jab – Cross – Rear Uppercut – Lead Hook (1 – 2 – 6 – 3)
Continue for 1 minute
- High Knees (30 seconds)
- Perform high knees for 30 seconds
- Rear Hook – Lead Hook – Rear Uppercut – Lead Uppercut | 4 – 3 – 6 – 5 (1 minute)
Punch: Rear Hook – Lead Hook – Rear Uppercut – Lead Uppercut (4 – 3 – 6 – 5)
Repeat for 1 minute
Take a 60-second break
ROUND 6 Shanie Smash Doing Squat Jumps
Punch goal: 160
- Cross – Jab – Rear Uppercut – Lead Hook + Squat Jumps | 2 – 1 – 6 – 3 + Squat Jumps (30 seconds)
Punch: Cross – Jab – Rear Uppercut – Lead Hook (2 – 1 – 6 – 3)
Perform squat jumps immediately after completing the punch combo
Repeat for 30 seconds
- Rear Uppercut – Lead Hook – Cross – Jab | 6 – 3 – 2 – 1 (1 minute)
Punch: Rear Uppercut – Lead Hook – Cross – Jab (6 – 3 – 2 – 1)
Continue for 1 minute
- Jumping Jacks (30 seconds)
Perform jumping jacks for 30 seconds
- Lead Uppercut – Cross – Rear Hook – Lead Hook | 5 – 2 – 4 – 3 (1 minute)
Punch: Lead Uppercut – Cross – Rear Hook – Lead Hook (5 – 2 – 4 – 3)
Repeat for 1 minute
Take a 60-second break
ROUND 7 Shanie Smash Doing Lunges
Punch goal: 165
- Cross – Lead Hook – Rear Uppercut – Cross + Lunges | 2 – 3 – 6 – 2 + Lunges (30 seconds)
Punch: Cross – Lead Hook – Rear Uppercut – Cross (2 – 3 – 6 – 2)
Perform lunges immediately after completing the punch combo
Repeat for 30 seconds
- Lead Hook – Rear Uppercut – Cross – Jab | 3 – 6 – 2 – 1 (1 minute)
Punch: Lead Hook – Rear Uppercut – Cross – Jab (3 – 6 – 2 – 1)
Continue for 1 minute
- Squat Hold (30 seconds)
Perform a squat hold for 30 seconds
- Rear Hook – Lead Uppercut – Cross – Jab | 4 – 5 – 2 – 1 (1 minute)
Punch: Rear Hook – Lead Uppercut – Cross – Jab (4 – 5 – 2 – 1)
Repeat for 1 minute
Congratulations! You’ve completed the workout. Now, move on to the cool down.
Cool Down (2 minutes):
- Deep Breathing (30 seconds):
Stand with your feet shoulder-width apart and take slow, deep breaths in through your nose and out through your mouth. Focus on slowing down your heart rate and relaxing your muscles.
- Arm and Shoulder Stretches (30 seconds):
Stretch your arms and shoulders by bringing one arm across your body and gently pulling it towards your chest with your other hand. Hold for 15-20 seconds, then switch sides.
- Leg Stretches (30 seconds):
Sit down on the floor with your legs extended in front of you. Reach towards your toes, keeping your back straight. Hold the stretch for 15-20 seconds to stretch your hamstrings and lower back.
- Neck and Back Stretches (30 seconds):
Sit or stand tall and slowly tilt your head to one side, bringing your ear towards your shoulder until you feel a gentle stretch in your neck. Hold for 15-20 seconds, then switch sides. For your back, sit on the floor and cross one leg over the other, then gently twist your torso to the side, holding for 15-20 seconds before switching sides.
Suggested Read: 5-Minute Full Body Cool Down Exercises – 11 Ways to Relax Your Muscles
Final Word
You will feel more relaxed, energised and active by the end of this 30 minutes boxing workout at home! Since it requires minimal equipment and is easy to do in any space, you can adapt your workout at home for any fitness or skill level. Enjoy this workout and don’t forget to take a balanced diet and drink plenty of water!
