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BEST 20-Minute Beginner Boxing Workout for Women

Boxing training is the ideal workout for everyone, especially women. Boxing is a full-body workout that benefits the body and mind.

Here we’ll look at some of the common questions many women have about boxing training and try an intense 20-minute workout that will get you hooked.

Is Boxing Good For Females?

Yes, boxing is excellent for females. For anyone seeking an exercise program that is super effective and enjoyable, look no further than boxing training.

In addition to being a full-body workout, women’s boxing can offer an amazing confidence boost. Learning to throw a powerful punch with accuracy is incredibly empowering.

Women’s boxing will INCREASE:

  • Strength
  • Coordination
  • Endurance
  • Confidence

Women’s boxing will DECREASE:

  • Stress
  • Anxiety

What Does Boxing Do To a Woman’s Body?

Boxing is a full-body workout that will strengthen and tone the muscles as well as improve balance, coordination, and stamina.

Continued boxing training is incredibly beneficial for the heart and the bones, and it increases the body’s resting metabolic rate – meaning that you are burning calories more efficiently even at rest. One of the most-loved benefits of boxing is its impact on mental health. When it comes to obliterating stress and reducing overall anxiety, boxing is an unbeatable workout for women.

How Do Women Train For Boxing?

Boxing training for women and men is not fundamentally different. Like all exercise, how you approach your boxing workout depends on your fitness, experience, and time. That said, women train for boxing however they feel comfortable based on their skill level and time allowance.

The Workout

To get a sense of the variety and full-body intensity of boxing training, try this 20-minute beginner boxing workout for women:

Warm-Up (5 minutes)

Jumping Jacks (2 minutes)


  • Stand with knees slightly bent and arms at your sides
  • As you jump, raise your arms over your head and spread your legs shoulder width apart
  • Jump back to the starting position and repeat for 2 minutes

Mountain Climbers (60 seconds)


  • Place your hands on the floor keeping your arms straight in line with your shoulders
  • Balance on your toes with your legs outstretched
  • Bring your left knee towards your chest as far as you can then extend it again and repeat with the right leg
  • Continue to alternate legs for 60 seconds

Arm Circles (2 minutes)


  • Stand straight with your arms at your sides
  • Rotate at the shoulder to bring both arms outstretched in front, all the way up over your head and behind you, back to the starting position
  • Continue for 60 seconds then switch direction for another 60 seconds

Boxing Drills (10 minutes)

Jab - Cross - Duck - Left Cross (5 minutes)


  • Assume a fighting stance in front of the bag
  • Deliver a ‘rapid fire’ jab-cross combination
  • Bring your gloves back to your face in a protective position while bending your knees to lower your stance (a duck, not a full squat) in avoidance of your opponent’s retaliation
  • Straighten your stance again to land a powerful left cross
  • Repeat for 5 minutes

Plank Punches (2 minutes 30 seconds)


  • Keeping your gloves on, assume a high plank position in front of the bag
  • Balance on your left fist and lift your right arm at the shoulder
  • Maintain a straight line from your right arm down your back as you extend your arm into a jab punch
  • Lower your right arm and repeat with the left
  • Continue for 2 minutes and 30 seconds

*Tip: With plank punches, focus on form and balance rather than hitting with power

High-Low Straight Punches with Squat (2 minutes 30 seconds)


  • Stand directly facing the bag with feet slightly wider than shoulder width apart
  • Deliver 20 straight punches to the bag
  • Drop into a squatting position and deliver 20 more straight punches
  • Continue for 2 minutes and 30 seconds

Cool Down (5 minutes)

Shoulder Stretches (2 minutes)


  • Use your left arm to bring your right arm straight across your chest until you feel a stretch and hold for 30 seconds
  • Repeat with the other arm, then repeat each arm again

Side Lunges (2 minutes)


  • Assume a wide stance
  • Bend your right knee to lower your body into a side lunge until you feel a stretch and hold for 60 seconds
  • Repeat on the left side

Cobra Stretch For Core and Back (60 seconds)


  • Lay on your stomach with your elbows bent and palms down next to your shoulders
  • Using your arms, slowly lift your torso while keeping your hips on the ground
  • Straighten your arms and hold the stretch for 60 seconds

*Tip: Always do whatever additional stretching you feel you need

This 20-minute workout packs a lot of intensity into a short time, so you should be sweating by now - remember to hydrate! Awesome job!

Many women who try boxing quickly find that it is one of the easiest workouts to stick with because it is effective at increasing fitness and decreasing stress. You get an incredible workout in less time and have a blast doing it.