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Easy New Year’s Boxing Workout For Beginners

Though it’s key to have an idea of the basics, you don’t need to perfect your stance or memorize your punches before you try a boxing workout. You can start to have fun while you practice your new moves. This is the perfect boxing workout for beginners to get started in the New Year.

Boxing Warm-Up (3 minutes)

Warming up is an essential part to any workout routine, but especially a boxing training program. Usually, incorporating a few warm up exercises in 30 second increments will give you a good start. You can loosen up your muscles with these boxing favorites:

  • Jump Rope

If you don’t have a skipping rope or don’t feel accustomed to using one, just rotate your wrists in a circular motion while jumping up and down. If you have a jump rope and are ready to use it, you can warm up with a variety of jump rope drills (How To Jump Rope Like a Boxer).

  • High Knees

Run in place while bringing your knees high up towards your chest.

  • Arm Circles

Relax your shoulders by rotating your arms in a large circular motion forwards and then backwards.

  • Torso Twists

Twist your torso from left to right to loosen up your core and obliques.

Rest for 60 seconds.

Once you’ve warmed up, try these boxing workout drills for beginners:

Drill 1 (60 seconds)

Double Jab – Cross


  • Assume fighting stance.
  • Extend your lead arm in a jab punch, snap back and repeat with a second jab.
  • Follow-up with a cross from your rear arm.
  • Return to fighting stance and repeat for 60 seconds.

Rest for 60 seconds.

Drill 2 (60 seconds)

Jab – Bob and Weave – Rear Hook


  • Assume fighting stance.
  • Throw a fast jab and bring your hand back to your face.
  • Duck into an evasive bob and weave.
  • Hit a powerful rear hook to neutralize your opponent.
  • Return to fighting stance and repeat for 60 seconds.

Rest for 60 seconds.

Drill 3 (60 seconds)

Lead Uppercut – Rear Uppercut


  • Assume a lower fighting stance (you will use the leverage to punch upwards).
  • Use the power from your legs to drive your lead fist in an uppercut.
  • Dip back into a low fighting stance to deliver a rear uppercut.
  • Get into an up-and-down rhythm and repeat for 60 seconds.

Rest for 60 seconds.

Cool Down (2 minutes)

Give your muscles some time to recuperate with these cool down exercises (30 seconds each):

  • Jog In Place

Let your heart rate slow down gradually with a light jog in place.

  • Shoulder Stretches

Bring one arm straight across your chest and hold with your opposite hand until you feel a slight pull, holding for a few seconds. Repeat with both arms to give your shoulders a good stretch.

  • Knee-To-Chest Stretch

Either standing or laying on your back, use your hands to pull your knee towards your chest and hold for a few seconds. Repeat with the other leg.

  • Core (or ‘Cobra’) Stretch

Lay flat on your stomach with your palms down on the floor. Using your arms, lift your torso off the floor and raise your head upwards to stretch your abdominal muscles.

Get Started This New Year

These boxing drills for beginners are a simple way to get the feeling of throwing the basic boxing punches. By establishing a rhythm with these combinations, beginners can feel more confident in their punching skills.

The New Year is a new chance to prioritize your physical and mental health – the best way to do that is with an at-home workout routine. Boxing is an extremely effective full body workout that is fun to do, making it is easy to stay motivated.


The Author: Tommy Duquette is the Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt and qualified for the 2012 Olympic trials as the #2 seed. He has 18 years of experience training clients in boxing and fitness.