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The Best 7 Boxing Workout for Beginners: Health Benefits, and How to Get Better

A girl in action doing a boxing workout at safa fitness club (gym).

It seems sense that boxing workouts have become so well-liked over time. They provide an effective fusion of vigorous exercise, upbeat music, and stress-relieving punches. Boxing workouts for beginners can be performed with or without a bag, as well as with free weights and other tools.

” Life is like a Boxing Match You Get Punched So You Punch Back

What’s best boxing workout for beginners? It’s not necessary to fight for 12 rounds in the ring.

There are many studios and gyms available where you can attempt boxing exercises. In Pakistan, there are hundreds of workplaces. In the capital city Islamabad, safa fitness club is one of the best boxing workout venue.

boy punching a punching bag in a boxing center at safa fitness club (gum)

The 7 Best Boxing Workouts

Safa Fitness Club trainers recommend some boxing workouts for beginners which are given below.

1. For Beginners

A fundamental boxing workout consists of fast bursts of punches and kicks. But before you can increase your speed and endurance, you must first master these motions and the appropriate techniques. Some of the basic boxing movements to learn include:

  • jabs
  • crosses
  • uppercuts
  • hooks
  • roundhouse kicks
  • front kicks
  • side kicks

As you become more comfortable with these movements, you can progress to combinations that will also work your core with each twist, such as double hooks, jab cross intervals, and jab sidekicks.

2. With Bag

Once you’ve mastered the fundamental boxing techniques, you might want to buy a bag for your house or contact your nearest fitness club or gym for a class that uses a variety of bags for punches and kicks.

Your calorie burn will increase if you add one or two bags to your boxing workout. Additionally, you’ll build up your muscles.

3. For Weight loss

Cardio boxing can be a fantastic complement to your weight loss regimen with an estimated average calorie burn of 350 to 450 per hour.

You must burn an additional 500 to 1,000 calories each day through food and activity to lose the suggested one to two pounds per week. You may very well be able to accomplish this aim by engaging in boxing training a few times per week. Due to the added pressure exercise might put on your knees, if you are overweight, you may be hesitant to exercise.

To lose weight and keep your training low impact, it is still possible to get in a decent boxing workout safely. This may entail less.

4. For Cardio

A gym might provide cardio kickboxing with or without bags. High-intensity cardio kickboxing is often the best type of boxing workout for the heart. The same fundamental boxing moves, including jabs and roundhouse kicks, will be taught to you, but aerobic exercises are frequently faster-paced.

While there may be a brief “active” break in between circuits, you are still expected to give your all when the circuit resumes in order to maintain an intense heart rate.

5. With Weights

Consider including weights in your training as you get more acquainted to your boxing regimen and are ready for a new challenge. Light dumbbells can be used for crosses and jabs. Other choices include performing weighted exercises, such as dumbbell squats, kettlebell swings, and simple bicep curls, during your active rest intervals.

Weighted boxing workouts provide opportunities for strength development without requiring you to perform a full separate workout from your cardio program.

6. For Strength

The standard suggestion for adults is to perform strength-training programs twice a week or more for total bone and muscle fitness. You might concentrate on bodyweight exercises and heavier bags in your workout in addition to weighted routines for boxing.

Punching and kicking on a bag is also more effective than doing so in the air for developing strength. There is more resistance from the bag. Use boxing gloves that are the right size and wear hand wraps to protect your wrists. Bodyweight exercises like pushups and planks can also be incorporated into a boxing practice to add strength.

7. With Footwork

Boxing footwork includes continual movement both throughout and between circuits. Footwork in an exercise regimen increases agility and speed, which can aid you in other activities such as walking and running outside of regular exercises.

In a boxing routine, your fundamental stance is in a “box” form, which resembles what your stance would look like in a real boxing ring. It’s also crucial to understand the fundamentals of effective boxing footwork so that every punch and kick works your core muscles rather than your back.

Boxing is more than just kicking and punching targets. Here is a list of some of the most notable advantages of consistent exercise:

  • Lessens the signs of depression
  • Improving cardiovascular (aerobic) health,
  • Lowering blood pressure,
  • Improves sleep quality,
  • Increasing strength
  • Built energy
  • Strengthening bones.
  • Aids in weight loss and maintenance

Before you start boxing, you’ll need a few things. Boxing coaches provide their suggestions to help you narrow down your alternatives.

  • Boxing Bag (aka Punching Bag)
  • Hand Wraps (to hit a boxing bag)
  • Boxing Gloves
  • Shoes
  • Hand Weights
  • Jump Rope

As your boxing technique improves, you may be ready to step up to the next level. Here are a few suggestions.

  • Prioritize Technique
  • Keep Moving
  • Go Faster
  • Incorporate active recovery
  • Add Resistance


In short, this article includes the best boxing workouts for beginners. Fitness boxing provides the advantages of conventional boxing without the risks associated with contact sports. It improves fitness, coordination, and strength while simultaneously lowering stress and blood pressure. Find a beginner-friendly boxing class where you can safely throw punches before progressing to more advanced options and at-home workouts.

Location:   5th floor Safa Gold mall, College Road, F-7 Markaz, Jinnah Super, Islamabad, 46000, Islamabad, 44000
Contact:  0311-5156949
Website:  Safa Fitness Club 
Facebook:  safafitnessclub

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