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3 Boxing Workouts You Can Do Without Any Equipment

by Steven Ramos

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Boxing is a fitness activity that requires high-intensity athletic prowess. It has become a fitness phenomenon nowadays, and it does not necessarily require you to work out in the ring.

Knowing how to box and practicing it regularly can do you a world of good, both for your physical level of fitness and your self confidence. It’s even useful for self-defense, should you need it.

If you wish to begin to train in boxing, here are 3 boxing workouts you can do at home and without using any equipment!

1. Shadow boxing

shadow boxing

Shadow boxing is like sparring with yourself. In this workout, you punch in the air while your feet are moving as if you are fighting against an opponent.

This is a hassle-free boxing workout as there are no distractions like a punching bag moving around or an opponent trying to hit you.

Shadow boxing is a highly effective form of exercise, as most of your muscles are working. One of the biggest benefits of all boxing exercise types is for your cardiovascular system.

Just like jogging and running, this type of workout helps normalize your heart beat and breathing in a healthy way.

This workout requires you to move around and get used to throwing strikes while moving in rhythm. To do this, you have to flex your arms and throw your movements in a slow manner until you’re confident enough to speed up and strike faster.

You have to raise your heel alternately after each strike. Because you are not really throwing punches to a real opponent or to a heavy bag, your speed, power, or strikes are not really developed. However, your footwork technique is improved, and you are also building stamina.

Shadow boxing is basically a practice of committing repetitive boxing movements for your muscle memory. It’s simply the raw exercise of moving your body like a boxer.

To enhance your mentality and conditioning skills, you should try shadow boxing like you’re really fighting, and take instant feedback from a mirror or camera.

Think of the game plan you want to implement and try to do that against your imaginary opponent. It is important to know how to set your feet and at what point of your natural movement pattern you will begin to throw a punch from.

2. Burpees

men doing burpees

Photo credit: Freeletics.com

Burpees are an awesome full body work. They help build your strength and endurance. They increase your heart rate and burn your calories while testing your body’s balance and coordination.

This exercise can be done by everyone, and it is most beneficial for elite military forces (including Krav Maga practitioners) and hardcore athletes in football, marathon, and of course boxing.

This type of exercise is portable and requires no equipment. You can do burpees in your house, in a nearby park, or even in a hotel room when you are traveling. You do not need any kit. You just need a load of heart to successfully execute each rep.

The burpee is a simple exercise that will leave you gassed and will make you want to take a nap after doing only a few. To do a basic burpee, follow these 4 instructions:

  1. Begin in the standing position and then get into a squat position with both of your hands on the floor in front of you. (count 1)

  2. Get your feet back into a push or plank position while putting your arms in an extended position, and immediately drop your chest to the ground. (count 2)

  3. Bow your chest up and then return your feet back to the squat position as quick as possible. (count 3)

  4. Immediately leap up air as high as you can from the squat position, and add a little clap in the air. (count 4)

When doing burpees, it is best to perform them in a quick succession, in order to get the conditioning benefits this work out is famous of. Burpees are all about speed, but don’t go too far. Otherwise, you will burn yourself after doing just a few.

This workout is intense and requires a lot of energy. This is probably one of the reasons why it is done by extreme athletes and used as a form of punishment for elite militaries when they are late or couldn’t follow hand drills.

However, the burpee is not an impossible exercise. Everyone can do this. It’s just all about pacing one’s self and most importantly, believing in yourself.

3. Jump Squats

jumping squats

Jump squats is one the most effective workouts that can be done without equipment as it basically uses your own body weight with your legs. It is a full body exercise in which you have to keep your back straight while bending your knees at about 90 degrees and then jumping up into the air.

This workout style requires you to have a lot of core control in order to stabilize your spine during the take-off and landing phases.

The jump squat is considered one of the most painful exercises, so this is a lot more strenuous than the burpees.

Because of the speed of movement and the force placed on the body, this type of exercise may cause injuries. However, jump squats can give you a variety of health benefits. First, of course, it is the most effective exercise for weight loss. You are assured that you will burn many calories if you will maintain jump squats in your routine. It will help you tone your thighs, legs, and hips.

Second, it helps maintain your balance. As a person gets older, the leg strength decreases. Strong legs are important in keeping your mobility as you age, and squats are significant for improving leg strength.

Last but not least, this workout will improve your sports performance in any field. Jump squats can help you work and build your core muscles. Squatting can help you perform better in endurance exercises, as your legs’ strength increases.


Now, you already have an idea on how to practice these 3 boxing workout moves without any equipment.

As you can see, all these exercises have one thing in common – they all promote cardiovascular fitness and are great exercises to do regularly to help you stay in shape.

Cardiovascular exercises help you improve your stamina and endurance. They also promote your wellbeing by strengthening your self-discipline.

If you make this a frequent routine, there’s no doubt that you will develop your boxing skills with no boxing equipment at all.

Want to learn boxing from some of the best instructors in the world? Join one of our boxing camps & come back stronger, faster & fitter!

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