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The Best 30-Minute Boxing Workout For Women

Women have been boxing for centuries, but it wasn’t until the late 19th century that women started to box in public. Boxing quickly became a popular sport for women, and by the early 20th century, there were several all-female boxing clubs in the United States.

Today, boxing is still a popular workout for women of all ages. It’s a great way to get cardio and strength training at the same time, and it’s also a great stress reliever. If you’re looking for an effective boxing workout that you can do in just 30 minutes, you’ve come to the right place.

Boxing is an excellent workout for women of all fitness levels. Not only does it provide a full-body workout, but it also helps improve coordination and balance.

Whether you’re looking to get in shape or just want to learn a new skill, boxing is a great option. And there’s no need to join a gym – you can easily do a boxing workout at home with just a few basic supplies.

What are the benefits of boxing for women?

  1. Boxing is an excellent cardio workout. It gets your heart rate up and helps you burn calories.
  2. Boxing is a great way to relieve stress. Hitting the punching bag can be very therapeutic!
  3. Boxing helps tone your arms, legs, and core muscles.
  4. Boxing improves your coordination and balance.
  5. Boxing is a great full-body workout that can help you lose weight and get in shape.
  6. Boxing can help improve your self-confidence and self-esteem.
  7. Boxing is a good way to improve your posture and gain strength in your core muscles.
  8. Boxing can help you lose weight.
  9. Boxing burns calories
  10. Boxing is a fun way to get fit and stay healthy!

RELATED: 30 Reasons You Should Try a Boxing Workout

Is boxing good for weight loss for females?

Losing weight is a common goal, and there are many ways to achieve it. Boxing is a great workout for those looking to shed some belly fat and can help you get your entire body into knockout shape.

Boxing is a full-body workout that burns calories and gets your heart rate up. It also helps build lean muscle mass, which can help boost your metabolism. A boxing workout can be tailored to any fitness level, making it a great option for both beginners and experienced exercisers.

How fast does boxing get you in shape?

Boxing is a great way to get in shape, but it’s not going to happen overnight. It takes time and dedication to see results. In order to get in shape with boxing, you’ll need to work hard and stick with it. Remember that your body goes through a shock when you begin a new workout routine, so it takes time for your body to adjust.

So how fast can you expect to see results? It depends on how often you box and how dedicated you are to the workout. If you box three times a week and put in 100% effort, you’ll start seeing results in no time. Please consult a doctor or a medical professional before beginning any new workout routine.

What you’ll need

  • Boxing gloves (optional)
  • Jump Rope

Warm Up

Warm-ups are important for several reasons. First, they help to increase your heart rate and blood flow. This can help improve your performance during your workout. Additionally, warming up can help reduce the risk of injury by helping to loosen and prepare your muscles for activity.

There are many different ways to warm up, but here are three simple exercises that you can do before your next boxing workout:

  • Jumping jacks – Start with your feet together and jump up, spreading your legs out wide as you reach overhead with your arms. As you land, bring your feet back together and repeat.
  • Bodyweight squats – Stand with your feet shoulder-width apart and lower yourself down into a squatting position, keeping your weight in your heels. Pause for a moment at the bottom of the squat before standing back up.
  • Arm circles – Start with your arms hanging loosely at your sides and slowly circle them clockwise ten times. Then, reverse the direction of your arm circles to counterclockwise ten times.

The Boxing Workout

Whether you’re a beginner or a pro boxer, this 30-minute boxing workout will help you build strength, lose weight, gain endurance, and improve your hand-eye coordination.

Shadow boxing

Jab – Cross – Left Hook – Right Hook – Uppercut

Time: 3 Minutes Rest: 1 Minute

Assuming you have no prior boxing experience, here’s a quick rundown of how to throw the basic punches:


  • Start by standing in your boxing stance: feet shoulder-width apart, left foot slightly in front of right, knees bent, fists up by your chin.
  • Extend your left arm out straight, keeping your fist clenched.
  • As you punch, twist your hip and shoulder into the punch and snap your wrist.


  • Start in the same stance as the jab.
  • This time, twist your body to the right and bring your right fist up and across your body, punching with the inside of your glove.
  • Again, snap your wrist as you make contact.

Left Hook

  • Start in the same stance as the jab.
  • Twist your body to the right and punch with your left fist, using the outside of your glove.

Right Hook

  • Twist your body to the left and punch with your right fist, using the outside of your glove.
  • Return to starting position.


  • Start in a stance similar to the jab, with your feet apart and knees bent.
  • Twist your body to the left and punch with your right fist upwards, using the inside of your glove. Snap your wrist as you make contact.
  • Return to starting position.


Distance: 1 mile Estimated Time: 15 Minutes

Running is a great aerobic exercise to get in shape and improve your cardiovascular fitness. However, before you start running, it’s important to learn the proper form.

If you’re just starting out, aim to run one mile in around 15 minutes. This may seem like a lot at first, but with practice you’ll be able to build up your endurance and speed.

When running, be sure to keep your head up and your back straight. Avoid hunching over or slouching, as this can lead to injuries. Instead, focus on keeping good posture and using your abdominal muscles to support your back.

Also, be sure to swing your arms forward and back as you run. This will help increase your speed and keep you from getting tired as quickly.

V ups

Time: 3 Minutes Rest: 1 Minute

One of the best exercises for working the upper body is the V-Up. To do this exercise, lie flat on your back with your arms extended overhead. Next, raise your legs and torso off the ground and bring them both up to meet in a V shape at the top. Hold for a count of two and then slowly lower back down to the starting position.

This is an excellent exercise for toning the abdominal muscles and strengthening the back. It can be challenging at first, but with practice, it will become easier. Be sure to keep your movements slow and controlled to get the most benefit from this exercise.

Jump rope

Time: 3 Minutes Rest: 1 Minute

Jumping rope is one of the most effective cardio workouts you can do. And it can help you burn calories, improve your coordination, and build endurance. Here’s how to do it:

  • Start with your feet together and the rope behind you.
  • Swing the rope over your head and jump when it reaches your feet.
  • Land lightly on your toes and immediately jump again.
  • Continue for 30 seconds, then rest for a minute or two.
  • As you get better at jumping, you can increase the speed of the rope or add in double-unders (where the rope passes under your feet twice for each jump).

Plank knee to elbow

Time: 3 Minutes Rest: 1 Minute

The plank knee to elbow is a great move for working your core muscles. To do the move, start in a plank position with your feet shoulder-width apart and your hands underneath your shoulders. Keep your body in a straight line from your head to your heels. Next, bring one knee up towards your elbow, then return to the starting position. Repeat on the other side.


Time: 3 Minutes Rest: 1 Minute

Burpees is a great workout for a woman who wants to improve their fitness levels. It’s a full-body workout that can help you build strength, improve your coordination, and burn calories.

They’re a demanding but rewarding exercise. To do and they work your whole body. To do a burpee, start in a standing position. Then, lower into a squat position with your hands on the ground.

Kick your feet back so you’re in a push-up position. Do one push-up, then quickly return to the squat position. Stand up and jump in the air, reaching your hands overhead. That’s one rep!

30-Minute WorkoutWork TimeRest Time
Jab – Cross – Left Hook – Right Hook – Uppercut 3 Minutes1 Minute
Running15 Minutes5 Minutes
V Ups3 Minutes1 Minute
Jump Rope3 Minutes1 Minute
Plank Knee To Elbow3 Minutes1 Minute
Burpees3 Minutes1 Minute

Cool Down

After a strenuous boxing workout, it is good to take a brisk walk to cool the body down, it’s also important to cool down and stretch to avoid injury. Here are three easy stretches to do:

  • Hamstring Stretch: Sit on the ground with your legs extended in front of you. Slowly lean forward, reaching for your toes. Hold for 30 seconds.
  • Quad Stretch: Stand up and hold onto a chair or wall for balance. Bend one knee and bring your heel up towards your butt. Grab your ankle and hold for 30 seconds. Repeat with the other leg.
  • Chest Stretch: Stand with your arms behind you, interlacing your fingers. Gently pull your hands away from your back, expanding your chest.
  • Calf Stretch: On the wall, place your hands shoulder-width apart. Step forward on one leg, bending your knee so that you feel a stretch in the calf of the other leg. Hold for 30 seconds.