Fitness Workouts

Cardio Chronicles: Unleash the Beast in Your Boxing Workout

Written by Jo Castanio

Boxing is a sport and a fitness activity that can help you improve your strength, stamina, endurance, agility, and coordination. Whether you want to learn how to box or use boxing to spice up your cardio routine, you can benefit from boxing cardio workouts.

Boxing cardio workouts combine boxing movements with continuous cardio movements, such as jumping rope, high knees, burpees, push-ups, etc. They are designed to challenge your cardiovascular system, burn calories, and tone your muscles. They can also help you relieve stress, boost your confidence, and have fun.

This blog will show you how to do boxing cardio workouts at home, with or without equipment. We will also give you tips and tricks to maximize your boxing cardio workouts. Let’s get started!

What You Need for Boxing Cardio Workouts

boxing cardio workout

The good news is that you don’t need a lot of equipment to do boxing cardio workouts. You can do most exercises with just your body weight and some space. However, if you want to add some variety and intensity to your workouts, you can use some optional equipment, such as:

  • A jump rope: A jump rope is a classic cardio warmup for boxing. It can help you get your heart rate up, improve your footwork, and enhance your coordination. You can use any jump rope, but a speed or weighted rope can make your workout more challenging.
  • A punching bag: A punching bag is a great way to practice your boxing skills and power. You can use a heavy, speedy, or freestanding suitcase, depending on your preference and space. You can also use a water-filled bag, which is softer and more forgiving on your joints.
  • Boxing gloves and hand wraps: Boxing gloves and hand wraps are essential for protecting your hands and wrists when you hit the punching bag. They can also add resistance and weight to your punches, making your workout more effective. You can choose gloves and wraps that fit your size and comfort level.
  • A timer: A timer is a helpful tool for keeping track of your workout duration and intensity. You can use a stopwatch, a smartphone app, or a boxing timer, which can beep or vibrate at set intervals. You can also use music or podcasts to keep you motivated and entertained.

How to Do Boxing Cardio Workouts

There are many ways to do boxing cardio workouts, but the basic principle is to alternate between boxing and cardio movements with little or no rest. You can follow a preset routine or create your own based on your goals and preferences.

boxing cardio workouts

Here is a simple example of how to do a boxing cardio workout:

  1. Warm up for 5 minutes with light cardio, such as jumping rope, jogging, or skipping.
  2. Do 3 rounds of shadowboxing, where you practice your boxing techniques in front of a mirror or an imaginary opponent. Each round should last 2 minutes, with 30 seconds of rest. Focus on your form, speed, and accuracy. You can use different combinations of punches, such as jab, cross, hook, uppercut, etc.
  3. Do 3 rounds of punching the bag, where you hit the sack with full force and intensity. Each round should last 2 minutes, with 30 seconds of rest. You can use the same combinations as in shadowboxing or mix it up with some kicks, elbows, knees, etc.
  4. Do 3 rounds of cardio, where you do a different cardio exercise for each round. Each round should last 2 minutes, with 30 seconds of rest. You can choose any cardio exercise you like, such as high knees, heel taps, sprawls, burpees, mountain climbers, etc.
  5. Cool down for 5 minutes with some stretching, breathing, and relaxation.

Tips and Tricks for Boxing Cardio Workouts

To make the most of your boxing cardio workouts, here are some tips and tricks that you can follow:

boxing cardio workout
boxing cardio workouts
  • Start slow and gradually increase your intensity and duration. If you are new to boxing or cardio, don’t push yourself too hard or too long. Start with shorter, easier rounds, and work to longer and harder ones. Listen to your body and take breaks when you need to.
  • Mix it up and have fun. Don’t do the same routine every time. Change your exercises, combinations, intervals, and tempo. This will keep your workout interesting, challenging, and fun. You can also try different boxing styles like kickboxing, Muay Thai, or MMA.
  • Focus on your form and technique. Don’t sacrifice your form and technique for speed and power. Ensure you punch and move correctly, with proper alignment, balance, and coordination. This will help you avoid injuries, improve your performance, and get better results.
  • Breathe and hydrate. Don’t hold your breath or forget to drink water. Breathe deeply and rhythmically, exhaling with each punch and inhaling with each recovery. Drink water before, during, and after your workout to stay hydrated and energized.


Boxing cardio workouts are a great way to get fit and strong while having fun and learning a new skill. They can help you improve your cardiovascular health, burn calories, tone your muscles, relieve stress, boost your confidence, and more. You can do them at home, with or without equipment, and customize them to your own level and goals. Try them out and see the difference for yourself!

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Jo Castanio

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