Boxing Workout for Women

Are you looking for the best boxing workout for women? Then you have stumbled upon the right page. 

We have got you covered with a simple yet effective 20-minute women’s boxing workout, whether it is a weight loss journey or aiming for a boxing body transformation, this will help you. This female boxing workout will work wonders for you if you do it consistently. 

Without any adieu, let’s get started.

How Do Women Train For Boxing?

Here’s a quick 20-minute beginner boxing workout for women that can energize your body. This high-intensity workout can also help in your weight-loss journey

This workout comprises three sections: warmup, boxing, cool down, and each section consists of different steps. Now let’s get started.

1. Warmup

Warming warms up any workout or exercise is important because it prepares your body for aerobic activity. In addition, warming up helps reduce muscle soreness and is effective in lowering the risk of injury. 

So to warm up, you must do the following exercises.

Jumping jacks for 2 minutes

Jumping jacks

Jumping jacks exercise is easy to perform. Stand straight with your arms over your head while your legs spread at shoulder width and jump.

Repeat this exercise for 2 minutes. 

Mountain climbers for 60 seconds

Mountain climbers boxing workout for women

This exercise is done exactly how you climb a mountain. 

To do it, place your hands on the floor, and keep your arms straight in line with your shoulders. Now with your legs outstretched, balance on your toes. 

Now bring your left knee near the chest, extend it as much as possible, and then repeat the same with the right leg. 

This is a mountain climbing exercise. Repeat it for 1 minute

Arm circles

Arm circles

This exercise helps in toning your arms. Stand straight and extend your arms sideways. 

Now rotate both arms in three different ways. Bring your arms outstretched in front and rotate them 1 time. Then bring it upwards above your head and backward, rotate it for 1 time, and bring your arms to the starting position. 

Do this exercise for 1 minute.

And you are done with the warmup session. Nwarmups get started with the next one, the boxing drills workout. 

2. Boxing drills can be done for 10 minutes

This part also consists of various exercises. 

Jab – Cross – Duck – Left Cross boxing exercise

Cross boxing exercise boxing workout for women

Stand facing your punching bag and assume a fighting stance. 

Now deliver a quick jab-cross combination. 

Then bring your hands back to your face(a protective gesture)and bend your knees to lower your stance to avoid your opponent’s retaliation. 

Straighten your stance and give a powerful left cross.

Repeat this process for 5 minutes. 

Plank punches for 2 minutes and 30 seconds

Plank punches

First, assume a high plank position while keeping your gloves on in front of the bag. 

Now balancing your left fist, lift your right arm at the shoulder. 

Maintain a straight line from your right arm down your back while extending your arm into a jab punch.

Once done, now lower your right arm and repeat the same with the left.

Repeat the same for 2 minutes and 30 seconds.

High-low straight punches with squat

punches with squat

To do this exercise, stand facing the punching bag with your feet slightly wider and shoulder-width apart. 

Now give 20 straight punches to your punching bag.

Then get to your squatting position and again give 20 straight punches. 

Repeat the same for 2 minutes and 30 seconds.

3. Exercises to cool down – do it for 5 minutes. 

After high-intensity work, it is crucial to cool down. You can end the workout abruptly. Just like warmup exercises, exercises must be done to cool oneself.

So here are some exercise that cools you down.

Shoulder stretches for 2 minutes

Shoulder stretches boxing workout for women

Shoulder stretches help relieve and prevent tight shoulders that cause pain or stiffness in your back, neck, and upper body. 

Bring your left arm across the front of your body at about chest height. Then hold your left arm with the elbow crease of your right arm. You can do it with your right arm and hold it using your left arm.

Side lunges for 2 minutes

Side lunges

Stand with your legs wide apart and bend your right knee to lower your body into a side lunge until you feel a stretch. Now hold it for 1 minute. 

Repeat the same exercise on the left side. 

Cobra stretch for core and back for 1 minute

Cobra stretch

Lay on your stomach. Bring your elbows bent and palms down next to your shoulders. Now, with your arms’ help, slowly lift your torso while keeping your hips on the ground. 

Extend your arms straightly and hold the stretch for 1 minute.

How Does Boxing Affect The Female Body?

After a few boxing workouts, you will witness boxing body transformation in a woman’s body. Your upper body gets strengthened, and belly fat burns. In the long run, women’s boxing workouts will improve heart health and reduce blood pressure. 

What is the best part here is that the strength training with intensity makes it ideal for hormonal balance. Every muscle in the body is worked out, and lastly, you will be fit both physically and mentally. 


Boxing workout for women is not completely different from men. However, women train for boxing based on their comfort, skill level, and time allowance. 

So a 20-min boxing workout mustn’t necessarily consist of a punching bag workout. You can mix it up and make it interesting with different exercises. Starting boxing as a woman can be challenging at first; however, you can rest assured of incredible workout results. 

We hope this quick workout helps in women’s boxing fitness journey. Thanks for reading through!