Boxing Workouts for Beginners

Boxing Workouts for Beginners

Whether you’ve seen a boxing match or not, it’s clear that boxing is a hardcore workout. Each move works multiple muscles in the body, leaving you with a full body workout every time.

What is virtual boxing online?

You don’t have to be in the ring to get a great boxing workout in. You don’t even need a punching bag. Shadow boxing is the term for boxing without any equipment. It’s typically used to prepare a boxer’s muscles before heading into the ring, but it can be just as challenging.

Benefits of virtual boxing

Boxing, even virtually, requires you to punch, bob, and weave. The benefits of this type of exercise are highly varied for this reason.

Increased muscle strength in multiple areas of the body
Between throwing jabs or hooks and bouncing, you’re working your arms, shoulders, back, legs, and core.
Better agility
Bouncing around forces you to think quickly on your feet, increase foot and ankle strength, and move faster than normal.
Improved hand-eye coordination
One study found that trying to hit a target, even if you’re shadow boxing, can better this connection.
Better balance
When you’re constantly changing positions, your body is forced to work harder on helping you balance.

What equipment do I need?

You can shadow box with no equipment at all, but if you want to go the extra mile, here’s what we suggest:

Dumbbells
Shadow boxing with even light dumbbells in your hands immediately increases the challenge.
Jump rope
Cardio is a key part of boxing. You need to be fast on your feet and able to bounce around for minutes at a time. Warming up by jumping rope is the perfect way to get your body ready to box.
Gliders
Gliders are great for both your abs and arms—two important muscle groups in boxing. Gliders can be used tons of different ways, all of which force different muscles to be used.