Boxing requires consistent practice. A single cheat day can put you backward in multiple folds. So to stay in shape, you must practice every single day.
But what if you couldn’t make it to your gym one day? Should you miss out on the routine? Not.
You can do the workout at home, and the best part is you don’t need any equipment and spend hours of training. Instead, follow this quick routine given here in this article.
If you have time constraints and looking for a quick 15-min boxing workout at home without equipment? Then we have got you covered. Let’s get started.
Warm-Up For 2 Minutes
Before any boxing routine, you must warm up.
We suggest you do a quick 2-minute warm-up session for this particular routine.
1. Torso twist for 30 seconds.
Stand tall with your legs shoulder-width apart while your hands are resting on your waist.
Now twist your body from side to side at 90 degrees. Move from the foot to your knees to your hip and up.
2. Twist Punch for 30 seconds.
Repeat the same given above with an added punch on each side.
3. Imaginary Jump Rope for 30 seconds.
You don’t need a jumping rope to perform this exercise since this is an imaginary one where you can twist your wrist gently, simultaneously jumping up and down.
4. Point to the stars for 30 seconds.
This exercise is the same as a torso twist with an additional swing with your hands up to the stars as you alternate sides.
These are the 4 quick exercises you must do to warm up yourself.
After the warm-up session, you must follow the 4 3-minute rounds with one-minute rest in between each round.
Round 1 – 3 minutes
1. Jab for 30 seconds.
Throw 6 straight jab punches. Reset to normal position and repeat for 30 seconds
2. Jab – Jab – Cross for 30 seconds.
Throw two left jab punches and throw a right cross punch. Reset and repeat the technique for 30 seconds.
3. Jab – Jab – Rear step – Rear Hook for 30 seconds.
Throw two jab punches, one on the right and the other on the left.
Then step to your rear side.
Throw a rear hook
And repeat for 30 seconds.
Repeat this round once more.
Then rest for 1 minute before starting the next round of boxing exercises.
Round 2 – 3 minutes
1. Jab-Jab-Jab-Cross for 30 seconds
Throw three jabs followed by a cross punch and repeat for 30 seconds.
2. Lead uppercut-Rear Uppercut-Lead hook- Lead hook for 30 seconds.
Throw a lead uppercut punch and then a rear uppercut. Finally, finish the punch combination with two lead hooks. Repeat the technique for 30 seconds.
3. Jab-Cross-Jab-Cross + 2 Jumping Jacks for 1 minute.
Start by throwing two jabs and a cross-punch combo. Then follow two successive jumping jacks. Reset to the original position and repeat this combo for 1 minute.
4. Jab-cross-lead hook-lead hook + squat for 30 seconds
Start by throwing a combo punch(jab-cross-lead hook-lead hook)
Then squat at the end and repeat the routine for 30 seconds.
At the second round’s end, rest for 1 minute.
After resting for 1 minute.
Round 3 – 3 minutes
1. Jab-cross coast for 30 seconds
Here perform an alternate jab-cross punch continuously for 30 seconds.
2. Power coast hooks for 30 seconds
Start with alternate lead and rear hooks continuously for 30 seconds.
3. Jab-cross-lead hook-roll-roll for 30 seconds.
First, throw a jab followed by a cross and lead hook. Then roll twice.
Repeat this exercise technique for 30 seconds.
Now take a rest for 1 minute.
Round 4 – 3 minutes
This round entails various kickboxing techniques that help in boxing and relieve stress.
1. Do Boxer’s twist for 30 seconds.
Get seated on the floor with your legs bent at a 45-degree angle and plant your feet on the floor. Now twist from left to right.
Continue this exercise for 30 seconds.
2. Flutter kicks for 30 seconds
Lay on the ground flat.
Now lift your legs, kicking up and down, imitating swimming.
Continue this for 30 seconds.
3. Sit-ups for 30 seconds
Try to do as many sit-ups for 30 seconds.
4. Burn out punches for 30 seconds
Stand up in your Boxer’s position and throw non-stop punches.
5. Power coast for 1 minute.
Throw as many as punch combinations with power for 1 minute.
Rest for 1 minute.
After round 4, you must cool down to complete the workout.
Cool Down For 3 Minutes.
Once you are done working out the 4 rounds, you must perform a few exercises for 3 minutes to cool down.
- Lat Stretch for 12 seconds
- Torso Twist for 20 seconds
- Torso Twist With Cross Punch for 15 seconds
- Point To The Stars for 20 seconds
- Wide-Legged Toe Touches for 20 seconds
- Hip Circles for 20 seconds
- Arm Circles for 25 seconds
- Arm Swings and Cross for 20 seconds
- Stretch for 20 seconds.
So no more wondering how to train for boxing without equipment. We hope that you have the answer to this article. It all takes a 15 minutes boxing workout to stay in shape. This type of high-intensity boxing without a bag or any equipment is pretty easy to perform solo at your home.
If you find this no-equipment boxing workout useful, share it with your fellow boxing buddies and help them stay in shape.