How to Start Boxing at Home with No Equipment?

Boxing workouts are among the best ways to relieve stress and frustration (especially if you have a frustrating boss) and improve your health and fitness levels. You’ll be amazed at what some of the most intense exercises can do to your body and mind.

If you’ve ever been to a boxing class, you can remember how great you felt after exercising hard. Now that most businesses around the world have been closed temporarily in a bid to manage the spread of the coronavirus disease, you don’t have to postpone your boxing workouts till things return to normal.

Honestly, it might take a while before things return to normal. Medical experts are unsure how long this difficult time will take. However, we have good news for you. You can start boxing at home with no equipment. All you need is determination and willingness. Let’s get started!


According to professional writing service, shadowboxing is a training technique that involves boxing without equipment. Or in short, punching the air. You need to ensure that you have enough space to move around. You may need to practice in front of a mirror to maintain your form.

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Experiment with throwing several styles of punches, creating different move combinations, and incorporating a few defensive techniques. If you are a beginner, it’s important to seek help and guidance from the professionals by watching YouTube videos, reading books, or using boxing apps. Seeking help will improve your boxing skills. Plus, you’ll find shadow boxing classes that you may join.

Shadowboxing is a practice that you can improve through repetition. Don’t be afraid to make mistakes because that’s one of the best ways to become a better boxer.

1.      Stance

As you do your boxing workout, your stance is critical. The non-dominant leg should be leading. This means that if you are a lefty, your right foot should take the lead and the left foot should face 3 o’clock behind the right slightly sideways. According to USA Boxing’s manual, your feet should be shoulder-width apart for stability.

Your non-dominant hand or lead hand should sit at eye level with your back arm tucked to the body closely near the ribs. Your rear arm should be kept in guard. This means that it should be along the cheekbone to protect the face while tucking the elbow all the time.

As academic writing reports, you should avoid standing with your feet too narrow or wide as this can negatively affect your balance and speed. Your knees should be slightly bent and there should be enough weight between your feet to keep you grounded. If someone hits or pushes you, you shouldn’t knock over. It’s important to find the right point between too wide and too narrow.

2.      Footwork

Proper footwork is essential for every boxer who aspires to be successful. You need to keep in mind that your steps will be a shuffle. The foot that is closest to the desired side of the movement is the one that goes first. As you step, remember to maintain the distance between your feet at shoulder-width apart with your knees slightly bent at 45 degrees.

Avoid crossing your feet or legs as this can result in loss of balance and increase your vulnerability. To enhance your agility and distribute your weight evenly between both legs, stay on the balls of your feet. As a beginner, footwork may seem counterintuitive and challenging. However, with practice, you’ll master it.

3.      Punches

According to paper service, there are four different types of punches namely the jab, uppercut, cross, and hook. When you put them together in a strategic manner, these punches will form a wide variety of combinations. While building your combinations, think about the distribution of your power and weight.

It’s also important to keep your inactive hand in guard when throwing punches. You need to come back to your defense during your practice to form this success habit. Boxers generate power from their entire body. Since most of your power comes from your core, you need to use everything you have; not just the arms. Here are the different types of punches:

  • Cross: The cross can be defined as a straight punch with your power or rear hand. The bodyweight normally shifts to the lead leg while the rear foot acts as the pivot.
  • Jab: Basic punches begin with the jab. You always jab with your non-dominant hand. A jab is simply a straight punch. This means that you just punch straight out. The body weight will shift to the lead leg and the hips will turn to the lead side slightly.
  • Uppercut: The uppercut is ideal for medium and short distance targets. When throwing an uppercut, ensure that your knees are slightly bent. Dip the rear side of your shoulder to keep your face safe. Drive the lead arm towards the chin of your opponent while keeping your elbows bent. Ensure that your arm remains rigid and ready the entire time. It’s also important to keep your shoulders drawn towards your back.
  • Hooks: Hooks are ideal for targets that not too close or far away from you. While throwing a hook, your arm should project out slightly to your body’s sides to form a ninety-degree angle. When using your lead arm, your body will shift slightly towards the lead side. Throwing a hook punch using your rear arm shifts the body towards the back side.

Best Workouts for Boxers at home

1.      Skipping with no rope

Jump rope is one of the classic and most effective warm-up exercises. The best thing about it is you don’t have to have a rope to do it. All you need to do is jump in one place while moving your arms in a circular motion as though you are using a jump rope.

2.      Squat jumps

If this is your first time doing this exercise, you should prepare yourself. It will strengthen your legs and butt. You need to spread of feet at hip distance while sending your butt back. After bending into a squat with your arms forward, jump up while swinging your back to propel you. All you need is three sets of 10 to start feeling the effects.

3.      Sit-ups

There are several variations of sit-ups that all strengthen your core. As we’ve seen, most of your power will come from your core; not your arms. Therefore, it is important to strengthen your core by doing different varieties of sit-up exercises.


To become a successful boxer, it’s important to go to the gym regularly. Since most gyms are closed at the moment due to the pandemic, this does not mean that you can’t get things going home. There are many exercises that you can do to build strength and maintain your health and fitness levels.

All you need is your sports attire, a mat, determination, and willingness. Thanks to the rapid advancement of technology, you can access free home workouts on YouTube, Instagram, and many other platforms easily for free.

Author Bio:

Michael Gorman is a highly skilled freelance writer and proofreader from the UK who currently works at best essay writing services uk, best essay writing service, and essay writers. Being interested in everyday development, he writes various blog posts and discovers new aspects of human existence every day.


#MMA #CombatSportsNews #BRAVECF #UFC #MuayThai #Boxing #Kickboxing #Prowrestling #BareKnuckleFighting

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