High-Intensity Boxing Cardio Workouts: Get In Shape

Edited By yashovardhan sharma on Jun 26,2024
Blog / Jun 26,2024

Being fit can help you win fights. Besides having good skills in the ring and natural talent, the fighter who can push themselves the hardest often wins. Boxing is super challenging and demanding, both physically and mentally. The daily training routines are already pretty intense. However, some specific training methods can help boost a fighters fitness even more when stepping into the ring. We're sharing some of the best boxing cardio workouts to help improve overall wellness.

Old School Sledgehammer Slams

An old-school way to boost your punching power for boxing, sledgehammer tire slams are also grand for overall fitness. The energy you use when slamming the sledgehammer builds more rotational power for your punches and helps with endurance.

Stand right in front of the tire on the ground, lift the sledgehammer over your right shoulder, and slam it down onto the tire with full force. Use the bounce from the impact, lift it over your left shoulder, and slam it down again. Do this for 30-second bursts, with 30 seconds of rest, for a full three-minute round.

Check outGuide to Boosting Mental Health through Boxing Fitness

Classic Medicine Ball Throws

You can do many boxing exercises with a simple medicine ball at home or in the gym. Besides building strength and explosiveness, this classic piece of equipment can also be used for a boxing cardio workout. There are many ways to make the most of a medicine ball for boxing. Medicine ball throws are great for improving both fitness and conditioning.

Start by standing a few feet away from a solid wall, your target. With your feet shoulder-width apart, shift your weight onto your right leg and throw the medicine ball at the wall with both hands. Grab the ball as it returns and throw it from your left side, shifting your weight onto your left leg. Do this routine in quick bursts of 20 seconds, followed by 20 seconds of rest, for a full three-minute round.

Sparring Drill With Some Breaks

You can use all the best drills and training methods, but when it comes down to it, sparring is the best way to get ready for a fight. Any fighter knows the difference between being generally fit and fighting fit. To reach that fighting fit level and perform well in the ring, sparring rounds in the gym are where it's at. Biting down on the gum shield and pushing through tough rounds is the perfect prep for an upcoming fight.

Not every round has to be super tough, but those hard sessions build a better engine and mindset for fight night. Adding shorter 30-second breaks instead of the usual one-minute breathers can increase the intensity.

Prowler for Cardio

Like the assault bike or sprints, the prowler is another way to push yourself hard. It's usually part of strength and conditioning but also great for boxing cardio. Make the prowler as hard and fast as possible in the gym or outside for 30 seconds. Then, take a 30-second break before going at it again for another 30 seconds. Keep this up for a three-minute round, and do as many sets as possible.

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Sprints Each Week

Running is super essential for boxers to get in shape for fight night. But throwing in some sprints each week can give you a big edge over just doing regular runs. Whether on a treadmill, in the gym, hitting the roads, or running up hills, sprints help you dig deep when the pace changes in a fight. You can mix up your sprint times and sets each week. The main thing is to go all out for short bursts, then take short breaks, just like in a round. A simple plan is to sprint for 20 seconds, rest for 20 seconds, and keep that up for three minutes, as many rounds as you want. You can also mix sprints into your regular runs by speeding up at specific points during a three-mile run to ramp up the intensity and heart rate.

Bag Intervals for Varied Intensity

Fights arent just all-out action or strategic stand-offs; the intensity keeps changing. Bag intervals are a great way to prep for these shifts in a match. Lightly tap the bag for a bit, then go all out with power shots simultaneously. Start with 15 seconds of light punches and then 15 seconds of solid shots for a three-minute round.

Assault Bike to Boost Endurance

Besides the usual treadmills, many boxing gyms now have assault bikes to help fighters get fitter. Its a killer way to boost fight endurance, and even top champs like Tyson Fury use it regularly to prep for their bouts. The assault bike is one of the best tools for boxing cardio workouts. Start with a three-minute set, steady pace for 20 seconds, then burst out with max effort for 10 seconds. Keep this up for the whole round and as many sets as you choose.

Burpee-Bag for Stamina

Some parts of training are more fun than others, and burpees usually fall into the "not so fun" category for most fighters. They might not be the favorite boxing workout, but theyre fantastic for fitness and give your whole body a solid workout. Mix in some bag work with your burpees to boost your boxing stamina. Start with one minute of burpees, then hit the heavy bag for a minute, and finish with another minute of burpees. Try to knock out at least 32 burpees each minute and keep a steady pace when punching the bag. You can do this at home too.

Battle Ropes for Overall Conditioning

Battle ropes have become a popular boxing workout in recent years. They can help improve overall fitness levels and condition the upper body, which is crucial for any fighter. Grab the battle ropes and stand with your feet shoulder-width apart for a solid base. To get the most out of this workout, push yourself to the limit for 30 seconds before taking a break. The goal is to create a wave motion from your end of the rope to the other using the force from your arms. You can do this with alternating waves with each arm or double-arm waves.

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Skipping Doubles for Intensity

Skipping has always been a go-to cardio workout for boxers throughout history. It can be used as a warm-up or cool-down, a great way to improve boxing fitness. Using a Sokodu Speed Rope, skip at a steady pace for 15 seconds. Then, crank up the intensity by doing double-unders (or doubles) for 15 seconds. Slow it down for another 15 seconds and keep doing this interval drill for a three-minute round. If you cant do doubles, skip faster with high knees during those quicker bursts.


Get the edge in your boxing workouts with training gear designed for performance, function, and recovery. By integrating high-intensity boxing cardio workouts into your fitness routine, you are not just engaging in physical activity but adopting a holistic approach to health and fitness. So, put on those gloves, step into your workout space, and punch your way to a healthier, stronger, and more empowered you.

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