Is your boxing workout feeling dull or not helping you get fitter?
Let me introduce you to boxing circuit training! It’s a fun mix of punches, bodyweight moves, and fast-paced rounds. This workout is like your secret fitness weapon.
Boxing circuit training uses high-energy exercises and planned breaks. This helps you build stamina and strong muscles. It can help you reach your fitness goals quicker than the classic jab-cross move. Mix it with other boxing workouts and exercises to see big changes.
Get ready for an exciting boxing circuit that makes you feel like a champion. You’ll feel strong and ready to punch with confidence. Let’s level up your workout!
Why Use Circuit Training for Boxing?
When I started boxing, I realized my stamina needed a big boost. That’s where conditioning circuit training came in handy. Here’s how it helped me:
- High-Energy Intervals: These workouts use bursts of high energy. This really helps build your endurance.
- Timed Rounds: Just like sparring, these rounds teach you to keep up with the real match speed and intensity.
- Boosts Speed and Strength: Circuit training makes you faster, stronger, and more agile. These are all key for a boxer.
- Complete Workout: It gives a full workout that keeps boxers quick and powerful. This is crucial for doing well and staying in the sport.
These elements show why this training is so important for boxers.
The Different Types You’re About to Discover
Circuit training in boxing workouts opens up a world of possibilities, each more exciting than the last. Here’s what you’ll dive into:
- Conditioning Circuit: Amp up your stamina so you’re never out of breath.
- Core-Focused Circuits: Fortify your core for knockout punches.
- Strength-Focused Circuits: Build muscle to pack a serious punch.
- Mobility-Focused Circuits: Stay light on your feet and dodge like a pro.
- My Favorite and Most Effective Circuit: A perfect blend of everything for the ultimate workout.
Warm Up
Before jumping into your boxing circuit training, a proper warm-up is as essential as your gloves. A good warm-up with bodyweight exercises and mobility exercises gets your muscles ready to rumble and stop those nasty injuries.
Here’s my quick go-to warm-up:
- 3-4 minutes of light shadow boxing to get the blood flowing.
- Stretch all muscles, especially shoulders and arms and my calves. They’re as tight as a drum, so calf stretches are crucial for me.
- 2-3 rounds of skipping for 2 minutes each to keep things lively.
Now you’re all set to hit the circuit with confidence!
Intensity Levels
Ready to take your boxing circuit to the next level? Let’s talk about intensity!
When I started, I stuck to Level 1. I did each exercise for a minute. It felt tough, like running a marathon! But after 3-4 weeks of training hard, I moved up. Doing each exercise for 2 minutes at Level 2 seemed easier.
That’s the cool thing about progress: you begin with the basics. As your stamina and skills improve, so does your confidence.
Just remember, start at your own speed and don’t push too hard to avoid injuries.
Here’s a simple guide to the intensity levels:
The Ultimate Circuit
Welcome to the Ultimate Circuit! This training routine is more than just a way to break a sweat. It’s a powerful way to improve your boxing skills.
The Ultimate Circuit mixes bodyweight exercises that target your core, arms, and more. This helps you get stronger and move faster.
Let’s get started!
Station 1: Heavy Bag Punches
Jump onto the heavy bag and throw small punches, keep your arms raised, and try not to drop them at any time! This is going to be a great conditioning workout for your shoulders.
If you enjoy hitting the bags as your main workout, check out our top 6 punching bag combinations to improve your technique and fitness.
Station 2: Russian Twists
Russian Twists are a great exercise for your core. If you really want a challenge, grab a weighted ball or a dumbell to increase the intensity.
If you like the idea of bodyweight/no equipment exercises, check out our calisthenics workout guide.
Station 3: Standing Shoulder Press with Bar
This exercise is an absolute killer! It’s great for building that shoulder strength and the explosive movement will also improve your punching power. Don’t forget it’s also engaging your core. I recommend using a lightweight bar between 10-15kg.
Station 4: Box Jump
Box jump is a perfect conditioning exercise, working your leg muscles and your explosive power. It’s also similar to an explosive squat which is one of the key compound exercises for conditioning.
This exercise is seriously going to boost your stamina and endurance, we have a whole list of other workouts that can help with this as well.
Station 5: Lateral Lunge
This exercise focuses on your mobility. It’s a great breather halfway through the circuit, as it’s not too intense. Trying to maintain a good technique and form even though you’re struggling is difficult, trust me I know!
But you made it halfway through, only a few more left
Station 6: Dumbell Punches
Stand in front of a mirror, grab some 1kg dumbells, and keep throwing those punches! This exercise is great for building strength in your arms.
Once you’ve mastered this, your hands will never drop in the ring.
Station 7: Crunches
This simple but effective ab workout will have you build a rock-solid core in no time. Having a strong core is highly associated with punching force, so don’t neglect your core!
Station 8: Press Ups
Last but not least, press-ups. Another strength training exercise to finish off the circuit. Keep your form good and push through this last exercise champ!
Body Specific Circuit Training
Every two weeks, I change my workout routine to keep things exciting and to challenge my muscles. One week, I’m doing stretches and mobility exercises. The next week, I’m working on making my whole body stronger.
This way, my workouts feel like an adventure—always different and never boring. By switching things up, I make sure all my muscles get attention.
Let’s explore some exercises that focus on different parts of the body.
Conditioning Focused Circuits
Here’s some exercises you can incorporate into your circuit to focus on more conditioning;
- Jump rope
- Burpees
- Mountain Climbers
- Kettlebell box climbs
- Shadow boxing
- Running on the spot
Core Focused Circuits
Here’s some core-focused exercises you can do, we have a full list of core exercises for boxing here;
- Sit-ups
- Plank
- V ups
- Medicine Ball slams
- Hanging leg raises
Strength Focused Circuits
Here’s some strength-focused exercises to build your most important muscles like the shoulders and legs;
- Press-ups
- Explosive Squats
- Dumbell raises
- Barbell raises (explosive movement with one arm)
- Kettlebell swings
Mobility Focused Circuits
Don’t underestimate mobility exercises, they’re key for staying flexible and for muscle recovery, here’s some exercises for you to use;
- Lunges
- Windmills
- Foam roller
- Downward dog pose
- Knee to chest
- Hip circles
My Advice
So now you know how to complete your circuit!
A couple of things to bear in mind though. Try to do circuit training twice weekly, this is a good amount to see improvements in your physique and aerobic fitness.
Before you start, think about the body-specific areas that you want to focus on MORE than others. Then add a few extra exercises into your circuit for this body part, or do more body-specific circuits throughout the week.
Remember, circuits are quite intense, so don’t overwork yourself but try to switch up your exercises reguarly to keep the circuit fun.
FAQs
- Q: How can boxing circuit training improve my endurance?
A: By mixing punches, footwork, and strength exercises, boxing circuits keep your heart rate up, building stamina and energy. Just two sessions a week can make a noticeable difference in your endurance. - Q: What should I focus on during boxing circuit training?
A: Start by identifying your weak spots and incorporate exercises targeting those areas. Mix in different punches and movements to keep workouts fun and prevent boredom. - Q: How often should I do boxing circuit training?
A: Aim for twice a week. This frequency helps you improve skills and endurance without risking overtraining, giving your body ample time to recover. - Q: What equipment do I need for boxing circuit training?
A: Basics include boxing gloves, a jump rope, and resistance bands. You can also add a punching bag and hand wraps for a more comprehensive workout experience. - Q: How do I prevent injuries during boxing circuit training?
A: Warm-up before starting, focus on proper techniques, and switch up exercises regularly. Don’t forget to cool down after each session to help muscles recover and reduce soreness.
