Boxing Workout for Seniors: A Beginner’s Guide

Are you in your 60s and got this thought on trying boxing? Wow, kudos to your thought. However, are you wondering about the perfect boxing workout for seniors?

If you are into your fitness journey in your 60s, you might be a bit skeptical about incorporating boxing, as it is a combat sport. But remember two things: You are never too old to try anything in life, so boxing is no different. And boxing workout for seniors designed for people above 60+ helps keep their minds active and strong. 

It is always advisable to consult your doctor before trying out a new boxing workout. Now let’s learn the benefits of boxing for seniors and a quick boxing routine that helps level up your boxing journey. 

Beginner Boxing Workout Without Equipment

This beginner boxing workout is designed for senior people of all levels. So you can use hand wraps, boxing gloves to punch heavy bags, shadowbox without any equipment or try this boxing routine while seated on a chair or bench. Perform this 20-minute boxing workout at your pace.

Now let’s get started.

1. Warm-up for 3 minutes

Warming up before doing any sport is crucial. So boxing is no different. Before getting into the main course, a warm-up for 3 minutes. It helps your body get ready for the workout. 

A. Static jumping jacks for 1 minute.

jumping jacks

Stand with your legs together and your arms at your sides.

Now step your right leg to the side while raising your hands to meet over your head

Then return your right foot to the neutral position and step your left leg out to the side while raising your hands to meet again.

Repeat the exercise for 1 minute.

This is a static exercise; if you are comfortable doing a dynamic jumping jack, replace the steps with a jump. 

B. Arm circles for 30 seconds in each direction.

First, hold your arms at shoulder level.

Then start making small forward circles.

Now slowly increase the size of your circles until you start making full-shoulder circles.

After 30 seconds, you must switch directions and repeat the small to large circle motion backward. 

C. March in place for 1 minute

high knee while marching

This is the last warm exercise in this routine, where you need to march in place with your knees up high and use your arms to propel your momentum. 

Do this for 1 minute. 

2. Drills

This is for 5 minutes. You can repeat the 5-minute round three times to complete a 15-minute workout or four times to complete a 20-minute workout. 

A. Jab-Cross (1-2) (1-minute)

Stand in your boxing stance and then start throwing a jab-cross (1-2) punch combination for a full minute. Here you must focus on technique rather than speed. 

B. Hooks (1 minute)

Boxing Workout for Seniors

Start throwing hooks by standing in your boxing stance. Throw a lead hook and then a rear hook. 

You must focus on fully extending your hook and twisting in your core.

Repeat at your own pace for a full minute.

C. Run or March in place for 30 seconds

running as a Boxing Workout for Seniors

You can either run or march in place. But ensure your knees are high, and you are using your arms. 

D. Uppercuts for 1 minute

Start in your boxing stance. Now throw your lead uppercut by bringing your fist up as if you’re punching into the bottom of your opponent’s ribcage.

As you retract your fist, you must throw your rear uppercut.

Repeat this at your pace for a full minute.

E. Freestyle for 1 minute

Start this drill in your boxing stance and throw any combination of jab, cross, hook or uppercut punches for one minute. 

You must focus on the technique over speed and try to box for 1 complete minute without stopping. 

F. Rest for 30 seconds or 1 minute

After doing all the drills, it is essential to rest for some time. So for 30 secs or 1 minute, roll your shoulders forward and backward and breathe slowly and evenly.

I recommend repeating this thing 3 to 4 times between rounds to get a quick boxing workout that prepares you to face the rest of your day. 

3. Cool down for 3 minutes

A. Shoulder stretch for 30 seconds on each side

Stand with your feet hip-width apart and reach your right arm across your body at shoulder height. 

Now place your left hand on the back of your bicep and pull your right arm gently closer to your body. 

Hold for 30 seconds.

Release and repeat on the opposite side.

B. Overhead Side Stretch for 30 seconds on each side

Overhead Side Stretch

Stand with your feet hip-width apart and reach your hands above your head. 

Now slowly bend to one side and hold this pose for 30 seconds. 

Then return to the center.

Repeat on the opposite side

Modified Sun Salutations for 30 seconds

Stand with your feet hip-width apart with your hands at your sides.

Slowly raise your head toward the ceiling as you raise your arms, palms facing out towards the ceiling. 

Then bring your hands to meet in a prayer position above your head.

Finally, lower and repeat for 30 seconds. 

Free stretch for 30 seconds

This is a final touch. For 30 seconds, you must stretch your body the way you want. But ensure you breathe fully and deeply. 


So that’s the end of this article. Boxing for seniors can make you strong both physically and mentally. A 20-minute boxing workout helps release endorphins and decreases the chance of developing mental illnesses like depression or dementia. 

Following this workout will suffice if you are a senior looking for an effective way to keep your body and mind strong and healthy.