How To Do Boxing Workouts At Home

The Expert-Approved Guide To Family Boxing

When it comes to home fitness, there are many different options. From high-intensity interval training (HIIT)-style workouts and outdoor running to serious strength training and yoga, there's something for every taste. However, there's one form of home exercise that's often overlooked - it's a way to sweat out a lot of benefits for the whole body. boxing.

According to research published in the Japanese Journal of Sports, Health and Exercise Science, boxing-style exercises can promote feelings of relaxation and put people in a better mood. Not to mention, it releases feel-good endorphins to get you through that midday session.

“The great thing about boxing is that it gets your joints moving,” says Ash Wilking, trainer at Rumble Boxing and Variis by Equinox. "That's the most important thing we have to remember - moving your weight is better than not moving at all. The best thing about boxing is that you really don't need much - if any equipment at all."

Today, more and more companies are releasing on-demand and live boxing workouts that you can do on your own time, in the comfort of your own home. Ready to jump into the ring—aka your living room? Here, experts weigh in on what you need to start channeling your inner Muhammad Ali at home.

Boxing Essentials

How To Do Boxing Workouts At Home
As Wilkin mentioned, you don't need a lot of equipment to start a boxing workout at home. Rumble co-founder and Equinox Variis trainer Noah Neiman agrees. "Boxing has historically been considered a poor man's sport," he said. "All you need is some hustle and maybe a hair tie. Tai Chi can be done without any equipment."

Still, there are some things you can do to take your personal experience to the next level. Of course, a water bottle is a great place to start so you can stay hydrated as the intensity ramps up. While you can try out boxing gloves in a studio, it's not necessary if you're not actually punching bags at your place. Two other items that can help you include hand towels and a sturdy mirror.

"It might sound a little strange, but having a mirror in your workout space can help you check in on your form," says Wilkin. "That way, when you throw a punch, you can notice whether you're turning the way you should and maybe even notice other red flags."

Tips For Becoming A Better Family Boxer

How To Do Boxing Workouts At Home
The first hurdle in any exercise routine is getting started. Luckily, if you do a boxing workout at home, it's much easier than heading to a studio or gym. Once you're in the ring, use these four expert-backed tips to make your hooks and jabs stylish.

1. Be prepared to learn and practice: Boxing is a skill sport, so take the time to focus on the basics and build a solid foundation for your stance. "Learning the correct way to punch will help you progress to the advanced level," Wilkin said.

Remember: if you make a little progress every day, that’s progress! "This progression keeps us hungry and eager to keep improving. It keeps us hungry for strength, confidence and coordination," says Nyman.

2. Recognize where you are and relax: "Give yourself permission to feel unfamiliar and awkward when learning a new skill," says Nieman. "People are so afraid of not doing well at something that they never do it well. If they're never good at it, they'll never be great. Train hard and stay humble!"

3. Vary up your workouts: Just because you're a fan of a particular trainer or app doesn't mean there won't be different options for you that target certain skills. One day you can do a core-focused workout, and the next day you might be interested in doing tai chi. Not only will mixing up your workouts stave off boredom, but research shows that adding variety to your workout plan can improve exercise persistence.

4. Always protect your face: Of course, it’s rare that you’ll actually be in the ring or facing another opponent. However, keeping your fists "protecting your face" puts you in an ideal athletic position to handle any combination available. "When someone says use your legs to maintain an athletic position, you know that means your knees are slightly bent," Wilkin says. "But if your knuckles are up and your arms are engaged, you're setting yourself up for success from the start."

Boxing Basics for Beginners

How To Do Boxing Workouts At Home
Of course, no matter which sources you look to for boxing-style inspiration, you'll see plenty of moves popping up time and time again. These include jabs, hooks, cross punches, and uppercuts. Here, Wilkin gives us some insights on what you need to know about these four situations.


To do this: Start in your preferred boxing position with your feet slightly wider than shoulder-width apart. Your feet should be staggered, with your dominant foot in the back. Take a step forward with your left foot. Reach your left hand forward in a controlled manner. Rotate the palm of your hand to face down. Then, quickly return to the start.
"You want the movement to be directly along the center," Wilkin says. "Always think about moving fast and countering those punches directly. Don't forget that this rotation is coming from the hips."


To do this: Start in your preferred boxing position with your feet slightly wider than shoulder-width apart. You'll want to rotate your right hip forward and pivot on your right foot, shifting your weight forward as your heel leaves the ground. Extend your right arm forward to punch. During this movement, rotate your palm face down. Quickly get back to the beginning.
"Don't forget to lift two knuckles to protect your face," Wilkin said.


To do this: Start in your preferred boxing position with your feet slightly wider than shoulder-width apart. Bend your left arm at a 90-degree angle. Swinging is like hitting someone in the jaw. Your hips and knees should be facing to the right as you rotate.
"You need to think about raising your elbows to shoulder height and using your hips to move the punch," Wilkin says. "With the jab, you're pushing and pulling. On the hook, you're lifting and rotating almost simultaneously. Make sure you're using Your hips. You don’t want to hurt your shoulders.”


To do this: Start in your preferred boxing position with your feet slightly wider than shoulder-width apart. Pivot on the ball of your right foot, rotate your hips forward, then rotate upward and swing your right hand as if to hit someone in the jaw.
"We always joke about throwing it out and popping it up," Wilkin said. "You need to turn the punching shoulder under a little bit and then bring the punch back to the same path."