Quick Boxing Cardio Workouts at Home or At the Gym

When we hit the road, most of us forget or don’t have enough room to pack what we need for a workout. The good news is keeping yourself in shape away from home doesn’t have to require much equipment. 

In this blog, we’ll take you through a few, quick boxing workouts. While shadow boxing is one of the most popular, there are other simple exercises you can do to stay fit.

Being on the go sometimes leaves little time for exercise. But it’s important to keep up a cardio routine to keep you physically and mentally healthy, wherever your journey may take you.


Shadow Boxing Cardio Workouts

Shadow boxing doesn’t technically require any equipment, yet you’ll work up a great sweat. Plus, it helps you maintain good form and technique even when not at the gym.

So, is boxing cardio? The short answer is yes! It gets the heart pumping and burns calories, yet also, builds strength and coordination.

Shadow boxing workouts include practicing jabs, hooks, crosses, and uppercuts for two to three consecutive minutes. That's considered one round. Give yourself 30 seconds to rest in between rounds, you can do as many as 10 rounds.


Trainer-Approved Boxing Exercises

Kollins Ezekh and Natalie Corbin, both trainers based in Los Angeles, are well-versed at putting clients through full cardio boxing workouts. Additionally, Ezekh owns the Wilshire Boulevard Mayweather Boxing + Fitness franchise location, so boxing movements are guaranteed to be peppered into any workout.

They’ve put together boxing exercises that incorporate a heavy dose of shadow boxing for cardio. Perform each move for 30 seconds each. Then, make sure you give yourself 15 seconds of rest between each set. Repeat this three to five times.

  • Jab, cross, slip, cross 
  • Squat ending with a knee lift (alternate knees after each squat)
  • Mountain climbers
  • From push up position: Go down onto your elbows - one at a time (almost in a plank) - lift into pushup position and complete a full push up
  • Crunch, throw a jab cross, repeat
  • Lay on your back with your hands under you hips and alternate raising your legs in small movements
  • Reverse lunge (right leg back)
  • Reverse lunge (left leg back)
  • Boxing freestyle (any combo you choose)
  • Jab, cross, then sprawl



Amp Up the Intensity 

To step up the intensity of your punching workout even further, add Sting Boxing Gloves to the mix. Though some fighters believe it’s cumbersome to use them, others suggest added weight when boxing for cardio can be great, just not with every round. 

The benefit of added weight is it boosts overall endurance and strength. Also, it allows you to focus on your punching technique as you build muscle memory. See what you’re comfortable with and what you have room for when packing gear to go.

When wearing boxing gloves, you’re also reminded to keep your hands up to protect yourself. After throwing a punch, return your hands to the proper guard position. You’ll create great offensive and defensive posture.


Core Strengthening  

A full-body boxing workout routine has a healthy blend of cardio exercises with a focus on core and balance. Boxing trainer Lanny Joon has compiled a workout that can be done anywhere. It’ll help you maintain your endurance and strengthen your core with no equipment at all. 

Here’s Lanny’s go-to boxing workout plan that focuses on those fundamentals:

  • Warm up the body with ab work: Do multiple sets of crunches and other ab exercises to strengthen your core. 
  • Burpees: Perform three rounds of 10 burpees with five seconds rest in between rounds.
  • Squat Jumps: Perform three rounds of 10 squat jumps with five seconds of rest in between rounds.

After ab and cardio work, give your body a good stretch.


Elevate Your Boxing Cardio Workout with Sting Boxing Gear

Regardless of where you are, there’s no need to leave a good workout behind. With a few key pieces of boxing gear, you can take your best boxing workouts with you wherever you go. 

For instance, the Viper Speed Focus Mitts and Armaplus Boxing Gloves from the Boxing Training & Coaching Equipment Collection is useful to practice punches, increase agility, and get the heart pumping. 

Also, when traveling, scope out boxing gyms near where you’ll stay. Many offer day passes or classes so you can keep up your regular boxing workout routine. 

And, as you pack, leave room for your gloves, hand wraps, and boxing shoes so you’ll always be prepared to get in a boxing cardio workout. With versatile gear and fighter dedication, you’ll embody a champion mentality wherever you go.

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