The best boxing workouts for cardio and strength

Been thinking about taking boxing cardio classes but not sure if it’s for you? Centr boxing expert Michael Olajide Jr is the pioneer of boxing for fitness and a firm believer that training like a fighter (without the blows) delivers “the absolute best the human body can get”.

Michael shifted to training when an eye injury cut short his professional fighting career, and is now renowned for his supermodel boot camps and helping actors like Hugh Jackman and Jake Gyllenhaal look like real boxers on the big screen.

A boxing cardio workout with Michael may include punching combinations, jumping rope, evasive moves and core work. His sessions range from boxing workouts for beginners through to advanced workouts and bonus challenges.

“We'll work on things like your speed, your timing, your endurance, visualization, things that really challenge your body and mind in a way that you haven't before,” Michael explains.

Even better, you don’t need a ring, silky shorts or gloves to take up this style of training – you can smash a boxing cardio workout at home with just an optional jump rope, and perhaps some small hand weights if you’re looking to level up.

Ready to discover the benefits of boxing and string together your first boxing workout? Let’s jump in the ring!

The benefits of boxing workouts

For many people tackling a boxing workout, weight loss is the No.1 goal – and this form of training is a certified knockout for burning fat. Where other forms of cardio exercise might get repetitive and leave you stuck in a rut, boxing can help you punch through the plateaus.

Studies have found that a high-intensity boxing workout routine is not only effective in reducing body fat percentage, but that participants were more likely to show up for boxing workout classes and less likely to drop out over time. And you can’t consistently burn fat if you don’t show up to exercise!

The cardio benefits of boxing

The first thing on the long list of boxing workout benefits is increased cardiovascular fitness. It’s impossible to go 10 rounds with our resident boxing trainer Michael without getting an epic cardio workout.

Jumping rope, staying on your toes, throwing punch after punch in speedy combos – all of it will have your heart pumping at high intensity. And because boxing requires focus (as opposed to a treadmill run where your mind may wander), you’re likely to train longer, boosting cardio endurance and stamina.

Jump rope
Skipping, or jumping rope, is a full-body exercise that has been used by boxers for decades to drop weight, improve leg power and increase endurance. You’ll need to focus on timing to get the hang of it. Here’s how to do it:

• Make sure your rope is the right length: when standing on the middle of the rope, each handle should reach up to your armpits. You should be holding only the handles, not touching the rope itself.

• Keep your elbows tucked into your body, and drive the rope movement by turning your wrists (which should remain around waist height).

• Stay on the balls of your feet, heels off the ground, with knees slightly bent.

• As you swing, wait until the rope is down by your feet, then jump at the last second.

• Your feet should barely leave the ground, only jumping high enough for the rope to pass underneath.

• Ensure your core is activated and your heels are lifted to feel the burn in your abs and hamstrings.

• As you gain confidence, you can pick up the pace.

V-slip
This movement mimics a fighter dodging punches and works the glutes, hamstrings, quads, lower back and abdominals. Picture an opponent throwing punches toward your head when it is central – you’re going to slip down to the left and right to avoid being hit. Here’s how to do it:

• Take a pyramid stance, with your feet wider than your shoulders, and sink into a slight squat so there is a bend and bounce in your knees.

• Put your hands up in guard position – one each side of your chin, knuckles facing the sky.

• Using your legs to drive the movement and keeping your core engaged, squat down to the left and rise up, then squat down and to the right and rise up.

• Pick up the pace when you are comfortable with the rhythm of your slips.

Orthodox flurry uppercuts
Throwing fast, repeated uppercuts will switch your abdominal muscles on, and keep them on. Even a short bout of uppercuts should have your abs feeling tight and your shoulders burning. Here’s how to do them:

• Take an orthodox stance, with left foot forward and right foot back.

• Put your hands up in the guard position, then sink into your stance with a slight bend of your knees and lean forward while keeping a straight back.

• Powering the punches from your core, drive your fists up one at a time – driving from around waist to chin height.

• Your elbows should stay tucked into your body until you drive each fist up, then return.

• Increase the pace to achieve a “flurry” of uppercuts.

Uppercut and jab combo
Because uppercuts and jabs are thrown from different positions, this combination forces you to change your posture continually, working your legs and core just as much as your shoulders and arms. Here’s how to do this combo:

• Take an orthodox stance, with your left foot forward and right foot back.

• Put your hands up in guard position, then slightly bend your knees and sink into your stance.

• Throw two uppercuts (left then right), then a jab with your left hand.

• Keep your elbows tucked into your body and power the punches from your core.

• Work up a steady rhythm with your punches, then increase the pace.

Speedy double jab combo
The faster it gets, the harder you have to work to punch with power. Here’s how to do it:

• Take an orthodox stance, with your left foot forward and right foot back, with a slight bend in your knees.

• Hold your hands up at guard position.

• Throw two short and sharp jabs with your lead arm (left), then follow through with a straight punch from your back arm (right).

• Continue the combo sequence, getting faster and faster as you go.

You may notice Michael mixes up his combo with a straight punch, double jab, then right-arm straight punch and so on. Stick with the simple combo until you build up the rhythm and speed to mix it up.

Southpaw power jabs
We can’t neglect your southpaw side! It’s time to flip your stance and put your left to the test. Here's how to do it:

• Take a southpaw stance, with your right foot forward and left foot back, with a slight bend in your knees.

• Put your hands up at guard position, with your elbows tucked into your sides.

• Throw a combo of 3 straight punches: left, right, left.

• Pick up the pace as you increase in confidence.

Making these exercises a part of your boxing workout plan is a great start. To go all the way with your goals, it’s important to also make nutrition, rest and the structure of your overall training program a focus.

Centr will help you remove the guesswork with healthy and delicious meal plans, a weekly workout planner and mindfulness to keep you on track. Start your free trial at Centr.com.

Your boxing FAQs

Need some extra help with your training? We’ve got you covered.

What's the best cardio for boxers?
The best cardio for boxers focuses on building stamina, speed, and explosiveness. High-intensity interval training (HIIT) is a staple in any boxing workout plan, as it mirrors the bursts of energy required during rounds.

Other great options include skipping, sprint intervals, and shadowboxing, which improve footwork and endurance. Incorporating a boxing cardio workout at home, like a heavy bag routine or a fast-paced boxing cardio routine, can also help boost cardiovascular fitness while sharpening your technique.

Whatever you choose, the key to effective training is to combine aerobic endurance with anaerobic power to simulate a real fight.

Is the treadmill good for boxers?
The treadmill can be a valuable tool for boxers when used correctly. Long, steady runs improve aerobic endurance, while sprint intervals replicate the high-intensity bursts needed in boxing.

Incline sprints are also a great way to develop leg power and stamina, key for staying light on your feet during a fight.

If you’re looking to specifically train boxing-specific movements, pair your treadmill work with more dynamic boxing cardio exercises like skipping or shadowboxing.

If you’re training from home, integrating some strength training into your boxing cardio workout at home can help round out your routine.

How much cardio should I do as a boxer?
Boxers should aim for 3-5 days of cardio each week, depending on their training goals and fight schedule.

A typical boxing cardio routine might include a mix of long runs, interval training, and sport-specific cardio like bag work or shadowboxing. Beginners can start with shorter sessions, while experienced boxers might do 30-60 minutes of intense cardio per session.

Including a boxing cardio workout at home, like skipping or a HIIT-heavy shadowboxing circuit, is a great way to build endurance and agility. Balance your cardio with strength and skill training to stay fight ready.

Is HIIT good for boxing?
HIIT is one of the most effective boxing exercises because it mimics the short bursts of effort required during a match. A cardio boxing workout that includes high-intensity intervals – like punching combinations, heavy bag work or sprinting – can improve both power and stamina.

HIIT also saves time, making it a great addition to a busy boxing workout plan. For those training at home, a boxing cardio workout can easily incorporate HIIT with exercises like burpees, fast punches and jump squats, all designed to build explosive energy and endurance.

New to HIIT? Try a quick session with Chris Hemsworth’s personal trainer, Luke Zocchi. There are only three moves to this session, but you’ll be working every minute on the minute – get ready to feel the burn.

How do boxers train stamina?
Boxers train stamina through a mix of aerobic and anaerobic exercise. Long runs help build a strong cardiovascular base, while interval training and skipping improve endurance under pressure.

Bag work and shadowboxing, key elements of any boxing workout, train both technique and stamina by simulating fight conditions. For an added challenge, try a cardio boxing routine that combines punch combos with bodyweight exercises like push-ups or squats.