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Boxing Training At Home Workouts Routine That Anyone Can Follow (No Equipment)

shadow boxing training

Do you want to train like a boxer, but don’t have the money or equipment? You can still get in shape at home with these boxing training workout routines.

They are designed for people who live without a gym and need a way of getting fit on their own schedule.

The workouts are simple and effective, so anyone from beginners to advanced fitness enthusiasts can use them including fighters.

In this blog post, we will go over the different types of exercises that you can do for your upper body, lower body, abs, and more! It’s time to start punching some air!

Warm Up

The first exercise is the warm-up. This helps prepare your body for more strenuous activity by increasing blood flow to all parts of your body, including your heart and lungs.

A good warm-up should increase your breathing rate, heart function, and joint flexibility.

Why warm up before exercise?

Exercising without first warming up can not only be dangerous but will also inhibit the results of your workout. The goal of a warm-up is to prepare the muscles, joints, and connective tissues for movement so they are less susceptible to injury.

There are several benefits to stretching before you work out including increased blood flow, flexibility, and stability.

What happens if you don’t warm-up?

If you don’t warm up before physical activity, the chances of getting injured are much higher. The other consequence is that your performance level will be lower and you won’t be able to do as much.

A recent study by the Ohio State University showed that those who warmed up before their workout had a lower risk of injury and performed better. 

In this study, those who did not warm up before their workouts were more likely to have a muscle strain or a sprain, as opposed to those who prepared themselves first for the workout. 

How long should a warm-up last?

The length of your warm-up should be about 2 to 5 minutes. During this time you should stretch and do basic exercises that move different joints. This will increase your flexibility and range of motion.

Jump Rope Without Rope

Jumping rope without a rope is an activity that can be done anywhere you are, there are no limitations on the space you have available, and it doesn’t require any other equipment to do it, the only thing you need is your hands pretending you’re holding a jump rope.

Is jumping without a rope still effective?

You bet! Jumping rope is one of the best cardio exercises that you can do. One of the most common ways to break a sweat is by jumping rope. Jumping without a rope still provides an intense workout.

If you don’t have a jump rope, just use your hands! Some people prefer jumping without a rope because it’s harder to jump higher with a rope, but easier to progress.

Shadow Boxing

Shadow boxing is a training technique where you use your imagination and pretend to punch your opponent. It’s very popular among shadow boxers and they use this training to improve their skills with a real opponent.

Benefits of shadow boxing?

Shadowboxing can help you become a better fighter because it lets you practice techniques and improve coordination. Having a good technique will lead to more success in fights.

The benefit of shadow boxing is that it allows a boxer to practice and develop techniques and skills without the risk of injury. 

It also helps to keep a boxer’s rhythm and coordination sharp. It allows for an easier transition from practicing moves with a heavier object to moving on to punching live opponents.

Plus, shadow boxing can be done during any time of day with no disruption.

How to do shadow boxing?

To do shadow boxing, you can pretend your opponent is in front of you and put on a good fight. Throw punches in the air and work on your striking accuracy.

You can also do an opponent shuffle which is where you pretend that your imaginary opponent is right in front of you.  You then use the space in front of you to fake punches and move around to mimic a real fight.

Lower Exercises


boxing training squats

A squat is a lower-body exercise used for building muscle and burning fat. They are very effective because they work most of your lower body muscles.

Squats are usually performed with weights, but you can also do them without a barbell!

Benefits of squats

The benefits of doing regular squats are numerous. If you want to improve your physical performance and lower the risk of injury, this is a must-do exercise.

It’s also a great way to improve your overall health and look better because squats work the legs, back, abs, and more.

How to do squats?

You can do squats with no equipment and full body weight. All you need to do is go from a standing position to a sitting position by bending your legs. You can hold your arms straight in front of you or on each side of your body for balance.

Make sure to keep your back straight and bend your knees 90 degrees to lower your body. Repeat this motion until you reach the desired number of reps.

Do squats make your thighs bigger?

Squats do make your thighs bigger because they add volume to them. When you build muscle and it gets bigger, the surrounding muscles (like your thighs) will also get bigger.

Some women may be concerned with the size of their thighs, and some men think they would measure up to other women around them. But what if squats could make your thighs bigger? According to fitness studies, it is possible. 

Some professionals believe that the size of your legs depends solely on your genetics, not on weightlifting or dieting however that is not true.

This means that squats may still be beneficial for your body and can make your thighs bigger.

Are squats good for boxing?

Yes, squats are great for boxing because they work your entire lower body and improve endurance. Doing regular squats also increases speed and power, while strengthening your legs.


Lunges are the best multi-joint lower body exercise. They work your glutes, quads, and hamstrings by making you do a split-like motion with your legs. Lunges are great for increasing balance, coordination, and explosiveness.

Benefits of lunges

Lunges are a great exercise for boxing because they develop your lower body, improve fast-twitch muscles and increase coordination. They also make you stronger and more explosive, which can be very helpful in a fight.

How to do lunges?

Lunges are performed by stepping forward with one leg and lowering your hips towards the floor. Keep your other leg straight and bend both knees until they are 90 degrees to the ground, then go back up. Keep your upper body straight and core tight throughout the movement.

Calf Raises

Calf raises are one of the best exercises you can do to train your calf muscles. These are great because they build strength, improve balance and make you more explosive for boxing.

Benefits of calf raises

Calf raises are beneficial because they increase your agility and coordination while improving your posture. They are also very helpful for protecting your knees because they strengthen the muscles in your lower leg.

How to do calf raises?

Stand on a step or box with your feet shoulder-width apart. Slowly rise up on the balls of your feet as high as you can then return to the starting position and repeat. Do at least 1 set of 20 reps for 3-4 sets if you want to build strength and size in your calves.

Are calves important for boxing?

Calves are important for boxing because they work your lower body and increase your balance and power. Regular calf raises also help protect your knees and improve your speed.

Overall, this is a great exercise to do if you want to improve performance in the ring!

Upper Body Exercises

Bench Dips 

Bench dips are great for working your triceps, chest, and shoulders. They are very useful because they help you develop the strength needed to throw powerful punches and also improve joint stability.

Benefits of bench dips

Bench dips help you gain muscle in your triceps and chest while improving your shoulder strength.

This exercise is also very helpful for protecting your elbows and shoulders because you are putting less pressure on them while stabilizing the joint.

How to do bench dips?

Bench dips are done by sitting on the edge of a bench or chair with your hands holding you in place. Lift yourself off the bench with your arms and slowly bend them until they are at a 90-degree angle.

Go back up to the starting position and repeat. Do at least 3 sets of 10 reps for bench dips.

Push Ups

Push-Ups are one of the best upper body exercises because they work your chest, triceps, and shoulders. This exercise is very helpful because it improves your strength and endurance while protecting your joints.

Benefits of push ups

Push-ups help you protect your shoulders and strengthen your core muscles. Your triceps, chest, and shoulders will also get bigger if you do them regularly.

It is important to understand that push-ups are not just about upper body strength. Push-ups are a total body workout that targets the chest, back, shoulders, arms, hands, abdominal muscles, and hips. 

Push-ups also improve posture by strengthening core muscles. It is important to remember that push-ups are also a very good form of cardio exercise as it requires continuous motion on the part of the individual.

How to do push ups?

Start in a high plank position with your hands under your shoulders. Lower yourself back down to the original position. Keep your elbows at a 90-degree angle and your core tight for the entire movement.

Do at least 3 sets of 10 reps for push-ups.

Sit Ups

 Sit-ups are a great exercise because they work your abdominal muscles and increase core strength. Sit-ups also help you train explosiveness, which can be very helpful when throwing uppercuts and hooks.

Benefits of sit ups

Sit-ups improve your strength and endurance, which is important for boxing.

They are also great for training explosiveness because you are working your fast-twitch muscle fibers when doing this exercise.

How to do sit ups?

Sit-ups are done by lying on your back with your feet flat on the floor. Cross your arms over your chest, then sit up with your legs in the air.

Keep your back flat against the floor when you are in the sitting position, then go back down to starting position. Repeat. Do at least 3 sets of 10 sit-ups for this exercise.


Plyometrics are exercises that increase your explosive power. Plyometrics are very important for boxers because they help you train faster and improve reaction time.

Squat Jumps

Squat jumps are very helpful for training explosive power because they work the fast-twitch muscle fibers in your lower body.

They also help you improve your speed, which is important during a fight when you are trying to land blows on your opponent.

Benefits of squat jumps

Squat jumps improve your strength and power and help you train fast-twitch muscle fibers in the lower body. This exercise is also very useful for improving your speed and agility during a fight.

How to do squat jumps?

This exercise is done by standing with your feet shoulder-width apart and your arms hanging in front of you.

Bend your knees and jump as high as you can, then land softly on the ground. Do 10 reps for squat jumps.

Tuck Jumps

Tuck jumps are great for improving explosive power because they work fast-twitch muscle fibers in your lower body. They also help you improve agility and your reaction time, which can be very helpful during a fight.

Benefits of tuck jumps

Tuck jumps improve your calf strength and help you train fast-twitch muscle fibers in the lower body.

This exercise is very useful for improving your speed and agility during a fight.

How to do tuck jumps?

This exercise is done by standing with your feet shoulder-width apart and your arms on the sides of your legs. Jump as high as you can and try to touch your knees with your arms.

Slowly lower yourself back down to the starting position. Do 10 reps for tuck jumps.

Clapping Push Ups

Clapping push-ups are a great plyometric exercise that not only helps you increase your explosive power, but also improves shoulder strength and endurance.

This exercise is helpful because it protects your shoulders and helps you train fast-twitch muscle fibers in your upper body.

Benefits of clapping push ups

Clapping push-ups are great for increasing your explosive power and help you train fast-twitch muscle fibers in the upper body. This exercise is also very useful for strengthening the shoulders and protecting them.

How to do clapping push ups?

This exercise is done by getting into a high plank position and placing your hands slightly wider than shoulder-width apart.

Jump up in the air and clap both your hands together, then land back in high plank. Do at least  3 sets of 10 reps for this exercise.

Does plyometrics burn fat?

Plyometrics are very important for improving explosive power. Plyometrics also increases your heart rate, which can help you burn fat.

Depending on how many reps you do for each exercise, plyometrics can also be a great cardio workout. This means that they can help you burn fat as well as help you train for explosive power.

Is plyometrics good for boxing?

Plyometrics are a great exercise for boxers because they help you train explosively. They also increase your heart rate, making this an excellent cardio workout.

This type of training can also help you burn fat, making it a great weight loss tool as well.


Lateral Ali Shuffle

The lateral Ali shuffle is a great cardio exercise that will improve your footwork and help you train fast-twitch muscle fibers in the lower body.

This exercise is important for a boxer because having the ability to move quickly and efficiently around the ring allows you to evade your opponent’s attacks.

How to do lateral ali shuffle?

This exercise is done by taking a large step to the side with your left foot and bringing it back down.

Keep your knees bent while you perform this exercise. Then, take a large step to the side with your right foot and bring it back down. Keep alternating between legs for 10 reps each set.

Lateral In And Out

Lateral in and out is an excellent plyometric exercise that will not only increase your explosive power but also improve your agility.

How to do lateral in and out?

Stand on the side of a ladder facing your first box, then step in with both feet and make it so that one leg leads.

Follow through by leaving this position as you take another backward stride while stepping out completely past where they started at for their front view before entering next time around from behind again!

Repeat the process going down the other side if needed too or change sides entirely.

Icky Shuffle

The icky shuffle is a great plyometric drill that also helps increase your agility. This exercise is very useful for evading your opponent’s attacks and improving your footwork.

How to do the icky shuffle?

This exercise is done by putting your left foot in front as you take your right foot back. Then, take your left foot back as you put your right leg in front. Repeat this process for 10 reps each set.


Hopscotch is a popular kids’ game that most people are familiar with. But it’s also an excellent agility drill!

How to hopscotch?

To do this exercise, start with both feet shoulder-width apart. Then, jump with both feet apart, move forward or if it’s challenging for you do this exercise in a stationary position then progress from there.

Do you need footwork for boxing?

Footwork is one of the most important skills for a boxer. Good footwork allows you to evade an opponent’s attacks and improve your own offensive power.

Fortunately, these agility exercises are excellent for improving both your footwork speed and coordination.

Because all of the above exercises are low impact and help train quick-twitch muscles, they will also improve your balance and agility. This is extremely important for a boxer!


Stretching can be a great way to increase flexibility and balance, but it is also important not to overdo it. A good rule of thumb is to stretch the muscles you are working on before and after your workout.

What stretching does to your body?

Stretching your muscles reduces the risk of injury and can help increase flexibility.

It is best to do this low-impact exercise after a workout because your muscles are already warm and your body will be better able to handle this type of stretch.

If you try to stretch while your muscles are cold, you could injure yourself and miss training sessions.

Which comes first, warm up or stretching?

 It is best to warm up your muscles first before stretching. Stretching muscles that are cold can increase the risk of injury.

Stretching after warming up your muscles makes your workout more effective because your body will be better able to handle it.

What is the difference between stretching and a warm up?

The difference between stretching and warming up is that stretching is a low-impact exercise whereas warming up involves increasing the heart rate.

Another difference is that stretching is best done after a workout whereas warming up should be done before a workout.

Do you need stretching for boxing?

Stretching is very important for a boxer. It helps prevent injury and increases flexibility. That is why stretching should be done both before and after a workout.

Because this is a low-impact exercise, it’s a great way to warm up and cool down.


In conclusion, training at home with these boxing workouts is a great idea if you find yourself strapped for time, don’t have a gym membership, or simply want a more convenient workout.

There are many benefits to doing these workouts from the convenience of your own home, the cost of equipment is reduced because you don’t need any equipment, and your body will get significantly better results from working out more often.

It’s an excellent alternative for those who are on a tight budget. This way, one can still get in an active workout on their own time without having to purchase expensive gear.

If you want to learn more about boxing and how it can improve your physical fitness, we hope this blog post has been helpful.

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