A link to reset your password has been sent to your email


Change language & currency


Beginner Boxing: 5 Effective Ways to Build Stamina

by Annie Jones

The go-to resource for choosing your ideal martial arts training camp. Find all you need to know about the top training destinations and ways to elevate your skills & knowledge.
Discover Training Camps now

Boxing is a very popular sport and workout. Not only is it a great way to deal with pent-up anger and emotions, it is also an excellent way to exercise. Whether you want to fight like Rocky and wish to take part in boxing competitions, or you simply want to stay fit, you need to build your stamina and strength in order to succeed at boxing. 

The difference between winning and losing in any boxing match depends on the stamina the boxer has towards the end of the round and in subsequent rounds. Therefore, before you start learning how to cross and jab like a professional, you need to focus your training on improving your endurance.

Here are some surefire ways to build stamina for boxing, especially if you’re a beginner: 


Jumping rope


jump rope

Image credit: blog.yes4all.com


Jumping rope is a great cardio exercise that gets your heart pumping and helps increase your oxygen intake. It also helps build endurance in your breathing and in your legs, while helping to improve coordination and balance.

Jumping rope is also a lot of fun, and it helps keep your mind sharp. If you want to get in perfect fighting shape, skipping rope will help you learn how to relax while still performing difficult footwork maneuvers. As a cardio workout, it is a lot more challenging and effective than running.

Start by skipping lightly for 15 minutes, and then increase the pace for thirty seconds. There are many skipping techniques, and you can make the training harder by alternating your legs. You can also try double-unders, which involves passing the rope twice under your feet in a single jump.


Heavy bag workout


20 minutes heavy bag workout routine. Video credit: NateBowerFitness YouTube Account


If you have access to the gym, you should take advantage of their heavy bag workout equipment. Set up boxing rounds that vary in strength and speed, and hit the heavy bag for at least ten minutes. Take a one-minute rest and start again.

Another heavy bag workout routine involves hitting fast during the last thirty seconds. Start at a steady pace, and set an alarm that indicates when you have 30 seconds left to the end of your workout. At this point, start punching the heavy bag non-stop with straight and fast punches.

The purpose is to move your hands and feet very fast during these last 30 seconds. Focus on speed, and aim your punches at eye level. This exercise routine will quickly improve your arm endurance and cardio.

Hitting a heavy bag helps to improve your cardio while working on your upper body flexibility and muscle groups. Make sure you are within a good range of the heavy bag, as extending your arms when punching can damage your joints.


Punch a speed bag


manny pacquiao speed punching bag

Image credit: Chris Farina via proboxing-fans.com


This equipment you can find in most boxing gyms, or you can get one for your own home gym. Working the speed bag helps increase arm endurance and stamina. On your workout days, aim to do at least three hitting rounds.

The focus here is not on speed, so don't get carried away. Hit slowly but steadily without any breaks, as this makes a bigger difference.

» Check out this article that will help you to choose the right boxing camp


Focus gloves


boxers in the ring


Get a partner or a trainer to spar with for this endurance routine. The partner wears focus gloves to provide you with a target to hit. Sparring for several minutes helps build your arm endurance and enhance your boxing skills, while the focus gloves improve flexibility and speed.

» Read more: How to choose the perfect boxing gloves for you. 


Interval running


interval running


Running can help you improve your overall stamina. It also helps increase endurance in your legs and breathing. To get the most out of this training exercise, look for an open place outside, preferably at a park where the air is clear.

Start by jogging at a steady pace for about two minutes. Increase your speed for about thirty seconds. Repeat the interval training for about 20 minutes.


Cardio moves


plank position


Cardio exercises such as the mountain climber, fast feet, and heel tap can help build stamina. For the mountain climber routine, start in a high plank position with your wrists under your shoulders. Bring your knee towards your chest, almost like you are doing a high-knee but in a horizontal position. Alternate your legs.

For the fast feet routine, start while standing with your feet about hip-width apart. Ensure your fists are at your jaw in guard. Bend your knees slightly, and shift your weight back and forth between each foot. Stay on the balls of your feet for increased speed and agility. Keep your upper body as still as possible. The quicker you move, the harder it is.

For the heel tap, stand with your feet hip-width apart. Bend your right knee to bring your right heel towards your butt. Switch legs to do the same with your left foot. Alternate as quickly as possible to get your heart rate up. Reach your fingertips back to touch the heel each time. The idea is to bring your heel as close as possible to your butt to strengthen and stretch your hamstrings.




To enjoy increased stamina and endurance while boxing, make sure you try out these training techniques at least three times a week.

The training requires a lot of effort and dedication, and know that every boxing professional had to put in the work in order to build and maintain their formidable strength and stamina!


Interested in finding more ways to build your strength and endurance? Why not mix up your workouts by training in other styles of martial arts? We offer a vast selection of martial arts training camps suitable for all types of needs and preferences!

Don't miss out, join our mailing list and get updates & special offers!
Served by www:8000

Logging out

of Tripaneer websites