15-Minute New Year Beginner Boxing Workout [No Equipment Needed]
Setting a New Year’s resolution is an age-old tradition. One of the most common resolutions is to get in shape, but dedicating yourself to a New Year’s workout regimen can be difficult when you don’t know where to start.
Some of the most commonly asked questions are:
- How can I start working out at home?
- How can I start a workout routine?
We believe the best way to workout and get into shape is to start boxing. As a beginner, you don’t need any equipment to learn--just your hands and an open space to practice (The Beginner’s Guide To Boxing At Home).
Figuring out how to start working out at home can be difficult, but here is a great at-home boxing workout you can do to kick off the New Year. Practice this regularly and you’ll be giving your New Year workout plan the kickstart it needs!
A proper warm-up is essential for any workout routine. The key to a good warm-up is getting your blood pumping, but not tiring yourself out. Try these exercises for a solid boxing warm-up:
- 30 jumping jacks
- 30 arm circles
- 30 seconds jogging in place
Aim to warm up for about 2 minutes. As you begin to workout more, you can increase the repetitions or time as appropriate.
With your warm-up completed, your New Year’s workout routine can officially begin.
This is a basic, but effective progression workout. You’re going to go for 3 rounds that each last 3 minutes. Every round will build on the movement from the previous round. Rest for 1 minute in between rounds. Let’s get it!
Exercise 1: Jab - Cross - Lead Hook (1-2-3b) (30 seconds)
- Get in a fighting stance with your feet shoulder-width apart and your hands in front of your face
- Throw a single jab with your lead hand followed by a cross
- Immediately follow with a lead hook (aimed towards roughly the rib cage)
Focus on changing up the speed and power of each punch. For an added challenge, don’t stay in the same place after throwing the three strikes. Shuffle to another position and throw the strikes again.
Exercise 2: Shoulder Touches Alternating with Push-Ups (30 seconds)
- Drop into a push-up position
- With your arms extended in a plank position, first touch your right shoulder with your left hand
- Return your left hand to the ground and touch your left shoulder with your right hand
- Do a push-up
- Repeat for 30 seconds
You’ve just completed a one-minute round. Repeat twice more for three complete rounds. Then rest for one minute before moving on.
Exercise 1: Jab - Cross - Lead Hook - Rear Uppercut - Cross - Rear Hook (1-2-3b-6-2-4) (30 seconds)
As promised, we’re going to be building off of round 1 here in round 2.
- Start by repeating the movement you just did, but we’re going to add on a few new strikes
- Following the lead hook, throw a rear uppercut
- Follow up with a cross and rear hook
Start slow and get the movement down before putting power and speed into the combination.
A great strategy is to start by throwing the uppercut, power punch, and hook for a few repetitions. When you have that movement down, piece it together with the first drill.
Exercise 2: Sit-Ups (30 seconds)
Do as many sit-ups as you can in 30 seconds then get back on your feet. For an added workout, don’t allow your shoulder blades to touch the floor when you lean back by engaging your core.
Repeat these two exercises twice more for three (3) full rounds, followed by a one-minute rest.
Exercise 1: Jab - Cross - Lead Hook - Rear Uppercut - Cross - Rear Hook - Jab x2 - Cross (1-2-3b-6-2-4-1-1-2) (30 seconds)
Pace yourself. This round will build off of everything you’ve practiced so far.
- Take the two combinations from the earlier drills
- Add two jabs with your lead hand
- Finish with a cross
If you’re having trouble piecing together the combos, do them in sets of three first before trying to combine them.
Exercise 2: Burpees (30 seconds)
- Follow the punch combo with burpees:
- From a standing position, drop down into a push-up position
- Do a push-up
- Rise from a push-up position and jump up with your hands in the air
Repeat both exercises twice more for three (3) full rounds, and another one-minute rest.
The Cool Down
Congratulations, you made it through the workout! A good cool down is the perfect way to end your new routine.
Focus on controlling your breathing. Breathe in through your nose and out through your mouth, keeping your breathing as steady as possible.
Stretch 1: Chest-Arm Stretch
- Take one arm and pull it across your chest with the other arm
- Hold for 15 seconds, then switch arms
Stretch 2: Forward Fold Toe Touches
- With your feet together, slowly reach down and try to touch your toes
- Hold for 15 seconds, then slowly rise up
Stretch 3: Deep Breath Chest and Arm Extensions
- Raise your arms above your head to open your chest, and breathe deeply
- Lower your arms slowly
- Repeat 4 more times
You absolutely crushed this beginner’s workout. At-home workouts can be very effective as long as you are willing to put in the work. Boxing for beginners doesn’t need to be complex. Piecing together relatively simple combinations like these teaches you the movement, helps build hand-eye coordination, and makes you break a sweat all in one!
As you improve, feel free to add more advanced movements like slips or rolls. With all these combinations, try to move around between repetitions and stay light on your feet.
Once you’ve resolved to get into shape and start a beginner boxing workout at home, you’ll start seeing results and following through on your goals!
The Author: Tommy Duquette is the Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt and qualified for the 2012 Olympic trials as the #2 seed. He has 18 years of experience training clients in boxing and fitness.