July 14, 2018
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by TheBoxingGear

Are you looking to increase your physical activity? Do you find that you do not have enough physical movement in your life?

Finding ways to work out and to actually push the body to limits of new health can be very difficult.

The main reason for this is that it can be hard to get into a new routine.

It can be very easy to just sit on the couch after a long day, eating a pizza, and then going to sleep.

Most times It takes a lot more to actually convince yourself to work out and eat a healthy dinner. 

It takes a lot of effort, and it is a huge decision, but one that will affect your life for the better.

fighter posing for a fight

One of the biggest things that you can do to increase your physical activity is through the sport of boxing.

Yes, boxing is indeed a sport, and is definitely one of the best workouts that you can do to increase blood flow to the body, lose weight, and also gain muscle in all of the areas of the body. 

We believe that if you try boxing, you are going to see major changes in your life and you will feel so much better about the way you look and the way you feel.

Also Read: Your guide to the best boxing shoes

On a budget

The first thing people usually say when we mention working out is, “I cannot afford it.” This is understandable.

The cost of gyms can be a lot for people, and if you are living paycheck to paycheck, with a family that you are trying to support, it is going to be very difficult for you to figure out how to put physical activity into your life.

boxing girl lifting weights

The main thing people think of when they think of boxing at home is using a punching bag.

They think they need a punching bag in order to actually box, and without one they will not even try.

Did you know that you can actually learn boxing at home without a punching bag? Did you know that you can get the same level of workout that most boxers get, even without a punching bag installed at home?

And did you know that all of this exercise and boxing will cost you nothing? Now you have no excuse! Let’s dive in and see what exactly we are talking about.

Check this out: diy hanging a punching bag

The boxing warmup

We have all seen the classic boxing warmup in a variety of films and television shows.

One of the most iconic ones is through the Rocky movies where Sylvester Stallone is preparing for his match and running around the city to the famous music.

athletes training in boxing gym

Well, did you notice in his warmup for that there is no punching bag around? This is something you can do as well.

In order to learn boxing at home, you first have to warm up the body; you have to get the blood flowing.

If the blood is not flowing and you just dive in right away, you definitely risk being injured. So, the warm up is a crucial part.

If you want to run outside, and that is something of interest to you, we encourage you to run just 1 mile before you start your workout at home.

This is mainly a goal for beginners. We believe you can increase that distance the more in shape you get.

You should only have to run for 10 to 15 minutes as that will get the heart going.

When you are back home, one of the best warmups you can do for boxing is jumping rope.

The main reason for this is that it warms up the legs, preparing them for boxing.

In boxing your legs are always engaged and always moving, and the jump rope prepares the body for that constant feeling of movement.

We also recommend jogging on the spot and getting your body ready for what comes next.

This is also a great opportunity to do a stretch, especially for the arms and the legs.

Stretch out those hamstrings, your wrists, to prepare the body for the actual training.

Check Out: 5 Best Speed Bag Platforms


So now you are probably standing after your warm up, sweating, drinking a bottle of water wondering what comes next.

Without a punching bag, we are going to do something that we like to call, “punching the air.”

This may seem foolish at first, but it is the best way to learn boxing at home.

fighter resting after cardio workout

In boxing, there are multiple fighting stances to learn and also different combinations to fight with.

There are many available online that you can research and begin to learn how to apply them.

To start off, we want you to punch the air with each arm to get the proper movement of the punch.

We do not want you to do this slowly, this is a fast exercise. Start by jabbing forward for a few minutes, and then stop and relax.

Now do the same thing, but aim lower, as if you are going for a hook below. Do this for a few minutes and relax.

Next, you can aim higher as if you are crossing for a high shot, and relax.

If you keep doing this, it is engaging the muscles you would actually use in the ring and also prepares the body for what a fight would actually be like.

Something else that you can do at home is to prepare the legs and feet to be moving constantly, and improve your stance.

Boxing is all about proper form and proper technique.

It needs to become second nature to you and you can change stances and positions in quick movements, drilling it over and over to get it into your body.

If you have any further questions, there are plenty of online tutorials that you can watch to walk you through the best techniques for boxing.

Check out this video by FightTIPS on boxing workouts you can do at home:

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