20-Minute Beginner Boxing Workout For Seniors 60+

20-Minute Beginner Boxing Workout For Seniors 60+

You’re never too old to try something new! Try this 20-minute boxing workout designed for seniors who want to keep their bodies & minds strong after age 60!

Published: December 16, 2021

Topics: Boxing, Training

Author: Emma Comery

Who says boxing is only for fighters in their prime?! To prove that fitness boxing is a fantastic workout for every age and every level, we’ve put together a boxing workout specifically designed for beginner boxers coming to the sport after age 60. Before you start any new workout, always check with your medical provider.

Boxing For A Strong Body

Not only is boxing a phenomenal form of cardiovascular exercise to increase longevity and overall heart health, but it also improves posture, and functional and core strength, which can all be issues for individuals over the age of 60. The movements and muscles we focus on in boxing can help keep you in shape for the demands of daily living, such as carrying boxes, climbing stairs, and opening jars! Plus, the punching movements in boxing workouts help improve reflexes and hand-eye coordination.

Boxing Workout Modifications For Seniors

High-intensity workouts can be difficult as we age, and we each have our own physical limitations. Boxing workouts are especially beneficial for fitness lovers over the age of 60 because they can be adapted into low-impact routines. If you live with conditions like arthritis, Parkinson’s Disease, or instability, try shadowboxing (punching the air) or a seated boxing workout.

Boxing For Mental Health Benefits

The mental benefits of boxing (and exercise!) are undeniable, too. A 20-minute boxing workout releases endorphins and decreases the chances of developing mental illnesses, like anxiety or depression, as well as longer-term cognitive impairments, such as Dementia.

All this is to say -- if you’re looking for a way to keep your mind sharp and your body strong, give this quick beginner’s boxing workout for seniors 60+ a try!

Beginner Boxing Workout & Equipment

This workout can be adapted for all levels. You can use hand wraps and boxing gloves to punch a heavy bag, shadowbox (punch in the air) without any equipment, or try this routine as a seated boxing workout using a chair, bench, or workout block.

Warm-Up (3 minutes)

The older we get, the harder it is to recover. So taking precautions, like wearing hand wraps and boxing gloves that fit properly, as well as warming up your body before jumping into the workout are key.

Static Jumping Jacks (1 minute)

  • Start standing with your legs together and arms at your sides

  • Step your right leg out to the side and raise your hands to meet over your head

  • Return your right foot to the neutral position, and step your left leg out to the side, raising your hands to meet again

  • Repeat for 1 minute

*If you are comfortable doing dynamic jumping jacks, replace the lateral steps with a jump.

Arm Circles (30 seconds each direction)

  • Hold your arms out at shoulder-level and make small forward circles

  • Slowly increase the size of your circles until you are making full-shoulder circles

  • After 30 seconds, switch directions and repeat the small-to-large circle motion backwards

March In Place (1 minute)

  • March in place, bringing your knees up high and using your arms to propel your momentum

  • Continue for 1 minute


Repeat the 5-minute round below three times for a 15-minute workout, or four times for a 20-minute workout.

Jab - Cross (1-2) (1 minute)

  • Start in your boxing stance

  • Throw a jab - cross (1-2) punch combination for a full minute, focusing on technique rather than speed

Hooks (1 minute)

  • Start in your boxing stance and throw your lead hook, then your rear hook

  • Focus on fully extending your hook and twisting in your core

  • Repeat at your own pace for a full minute

Run Or March In Place (30 seconds)

  • Pick your level! Run or march in place, getting your knees high and using your arms

Uppercuts (1 minute)

  • Start in your boxing stance and throw your lead uppercut by bringing your fist up as if you're punching into the bottom of your opponent’s ribcage

  • As you retract your fist, throw your rear uppercut

  • Repeat at your own pace for a full minute

Run Or March In Place (30 seconds)

  • You know your abilities best! Pick the movement that’s best for you.

Freestyle (1 minute)

  • Start in your boxing stance and throw any combination of jab, cross, hook, or uppercut punches for one minute

  • Focus on technique over speed, and try to box for the full minute without stopping!

Rest (30 seconds to 1 minute)

  • Roll your shoulders forwards and backwards and breathe slowly and evenly

Repeat this round 3-4 times (resting for 30 seconds to a minute between each round) for a quick boxing workout that will have you ready to face the rest of your day!

Cool Down (3 minutes)

Shoulder Stretch (30 seconds each side)

  • Stand with your feet hip-width apart and reach your right arm across your body at shoulder height

  • Place your left hand on the back of your bicep and gently pull your right arm closer to your body

  • Hold for 30 seconds

  • Release and repeat on the opposite side

Overhead Side Stretch (30 seconds each side)

  • Stand with your feet hip-width apart and reach your hands high above your head

  • Slowly bend to one side

  • Hold for 30 seconds

  • Return to center

  • Repeat on the opposite side

Optional: Interlace your fingers and gently pull

Modified Sun Salutations (30 seconds)

Yes, like in yoga!

  • Stand with your feet hip-width apart with your hands at your sides

  • Raise your head slowly toward the ceiling as you raise your arms, palms facing out, towards the ceiling

  • Bring your hands to meet in a prayer position above your head

  • Lower and repeat for 30 seconds

Free Stretch (30 seconds)

  • For the final 30 seconds, stretch your body however feels right for you, making sure to breathe fully and deeply

Looking for more beginner boxing workouts? Check out the FightCamp Blog for step-by-step workouts, or visit the FightCamp YouTube Channel for trainer-led workout videos. Put yourself first today and start working towards your fitness goals! Join FightCamp’s at-home boxing and kickboxing experience, and let us keep you motivated to help you become the best version of yourself!

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Emma Comery

Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.

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