Stamina and Endurance-Building Workout | Train Like a Boxer

Stamina and Endurance-Building Workout | Train Like a Boxer

Professional boxers know endurance can make or break a fight. Enhance your training by doing these exercises to increase your stamina and build your endurance.

Published: January 11, 2022

Topics: Strength & Conditioning, Training

Author: Mollie McGurk

Competitive boxing requires incredible endurance, and boxing training is designed with that in mind. Many of the exercises boxers incorporate into their weekly routines are specifically aimed to build stamina and endurance over time.

It’s important to remember that endurance is also a great measure of overall fitness. Improving your endurance will take time and commitment, so beginners should always start slow and ease their way towards longer workouts as their stamina increases. The many payoffs include more energy, better heart health and circulation, a stronger body, and a greater edge in a fight. This is why boxing training will get you into the best shape of your life.

Here we’ll look at some of the go-to exercises boxers love for conditioning and building endurance, and a 20-minute at-home workout featuring some of these drills.

How Do You Build Endurance For Boxing?

Boxing training incorporates many different exercises that boost endurance. Traditional endurance-building activities, like long distance running, remain at the core of boxing training, but there are a variety of drills that are just as effective at increasing your stamina over time. The best approach is to mix it up with different activities and commit to at least 2 to 3 workouts per week that focus on cardiovascular endurance.

Boxing Exercises To Build Endurance and Stamina

Jumping Rope

Tommy Duquette Jumping Rope

There is a reason why jumping rope is so popular in boxing training montages--it’s an excellent conditioning exercise for boxers. Jumping rope not only builds endurance but also improves timing and footwork. Here is an intense 10-minute HIIT jump rope workout you can add to your training and feel how hard it gets you working! FightCamp Trainers Aaron Swenson and Tommy Duquette are huge proponents of jumping rope for boxing training.


Tommy Duquette Running

Like jumping rope, roadwork is a cornerstone of boxing training. While long distance running is an incredibly effective way to build endurance, many people find it too high-impact, or they simply dread running for more than 10 minutes at a time. Luckily, roadwork includes both long distance running or jogging, as well as various short distance drills and sprints that focus on agility and footwork.


Tommy Duquette Shadowboxing

When you are hitting a heavy bag, the resistance you feel with each punch will cause you to tire out quickly. Shadowboxing allows you to practice your boxing form and technique while still elevating your heart rate for longer periods of time, improving your stamina. Plus, with shadowboxing, you don’t need any equipment and can do it anywhere, anytime.


High Intensity Interval Training (HIIT) is an excellent way to build endurance and challenge yourself. The basic philosophy behind a HIIT workout is pushing yourself to the absolute limit for short bursts with a period of active rest in between. Using the HIIT model can take any workout to the next level.

20-Minute Endurance HIIT Workout

This 20-minute workout will take you through a 3-minute warm-up to get your heart pumping and your muscles warmed up. Next, you'll crush it through three 3-minute HIIT rounds of jump rope, shadowboxing, and roadwork, with 1 minute of rest in between. Finally, spend at least 3 minutes cooling down with some stretching.

Warm-Up (3 minutes)

Light Jog in Place (30 seconds)

  • Keep your body loose as you warm up your muscles with an easy jog in place for 60 seconds

High Knees (30 seconds)

  • Raise your heart rate by lifting your knees higher up toward your chest as you continue to jog in place for 30 seconds

Arm Circles (60 seconds)

  • From a standing position, fully extend both arms out to your sides and rotate them in circles forward from the shoulder for 30 seconds

  • Switch directions for another 30 seconds

High Plank to Low Plank (30 seconds)

  • Start in a high plank position with your back straight and palms directly under your shoulders

  • Bend your elbows and lower yourself onto your forearms in a low plank position

  • Lift yourself back up into high plank and repeat this transition for 30 seconds

Stationary Lunges (30 seconds)

  • Stand straight with your hands on your hips

  • Extend and step your right leg back behind you as you bend your left knee into a lunge

  • Return to a standing position and repeat with the left leg

  • Continue alternating for 30 seconds

  • Make sure that your front knee does not extend beyond your front toes

Active Rest (60 seconds)

  • Walk around, get a drink of water, and shake out your muscles as your focus on your breathing

It’s about to get intense so start psyching yourself up!

Drill 1: Jump Rope (3 minutes)

Basic Jumps (60 seconds)

  • Start out with some traditional jump rope to get yourself into a rhythm

High Knee Jumps (30 seconds)

  • Lift both knees up towards your chest on each jump and increase the speed of the rope for an added challenge

Criss Cross Arms (60 seconds)

  • As you bring the rope over your head in front of you, cross one arm over the other as you jump over the rope

  • Uncross your arms as you bring the rope up behind you

  • Continue for 60 seconds

Fast Feet (30 seconds)

  • Instead of hopping with both feet, pick up the tempo and jog in place while jumping rope

Rest (60 seconds)

Drill 2: Shadowboxing (5 minutes)

Burpees with a Push-Up (60 seconds)

  • Drop down into a high plank position

  • Do 1 push-up

  • Return to high plank

  • Hop with both feet to bring them underneath your hips

  • Jump straight up, lifting your arms towards the sky

  • Drop back into a high plank and repeat for 60 seconds

Jab - Cross - Front Kick | 1 - 2 - FK (60 seconds)

  • Assume boxer’s stance

  • Deliver a rapid fire jab-cross (1-2) combination

  • Lift your lead leg at the hip and bend at the knee

  • Snap your leg out in a front kick

  • Return to boxer’s stance and repeat for 60 seconds

Mountain Climbers (60 seconds)

  • Drop down to a high plank position

  • Bend at your knee and bring your right foot up under your chest like you are at the starting line for a sprint

  • Return your right foot to the original high plank position and repeat with your left

  • Continue alternating for 60 seconds, like you’re running in place

Squats with Straight Punches (60 seconds)

  • Start from a standing position and bend your knees to come into a deep squat

  • Return to your standing position and deliver four (4) straight punches

  • Squat back down and repeat for 60 seconds

Lead Hook - Rear Hook - Four Body Shots | 3 - 4 - 4BS (60 seconds)

  • Start in boxer’s stance

  • Throw a lead hook - rear hook (3-4) combination

  • Lower your stance slightly to create more power behind each body shot as you quickly strike 4 times alternating left and right

  • Raise your stance and throw another lead hook - rear hook (3-4) punch combo

  • Repeat for 60 seconds

Rest (60 seconds)

Drill 3: Roadwork (3 minutes)

*If possible, set up distance markers to allow around 50 feet

Backward Jog with Lateral Shuffle (60 seconds)

  • Choose a starting point or set up markers such as cones

  • Jog backwards from the first marker to the second

  • Pivot 90 degrees and shuffle sideways to the starting point

  • Repeat for 60 seconds

Jog with Sprints (2 minutes)

  • This is the final stretch, time to empty your tank!

  • Sprint at full speed from one marker to the next

  • Slowly jog back to the starting point

  • Continue alternating sprints and jogging for 2 minutes

Cool Down (3 minutes)

Quad Stretch (60 seconds)

  • Stand straight and bend your right knee to bring your right heel up behind you

  • Hold your right foot with your right hand and pull to feel the stretch in your quad

  • Hold for 30 seconds

  • Switch legs and hold for another 30 seconds

Shoulder Stretch (60 seconds)

  • In a standing position, extend your right arm and cross it over your chest

  • Use your left hand to pull your right arm closer and feel the stretch

  • Hold for 30 seconds

  • Switch arms and hold for another 30 seconds

Cobra Pose (15 seconds)

  • Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor

  • Engage your quadriceps and continue to press the tops of your feet into the floor

  • Place your hands by your lower ribs and align your wrists underneath your elbows

  • Hug your elbows into your sides, roll your shoulders down your back, and lift your chest

  • Spread through your collarbones

  • Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long

  • Hold for 15 seconds

  • Slowly release down to the mat

Child’s Pose (15 seconds)

  • From a kneeling position, bring your big toes together and spread your knees out wider than your torso

  • Fold forward from the crease of your hips and place your forehead on the floor

  • Place your arms by your sides or extend them out forward with your palms facing down

  • Drop your hips back toward your heels

  • Close your eyes and continue to inhale and exhale deeply

  • Hold this pose for 15 seconds or as long as you’d like

Amazing job! This boxing HIIT workout was intense, so do as much additional cool down stretching as you need. You can mix it up and even break these drills up into different workouts throughout your training during the week.

Remember that building endurance takes time and commitment--be patient with yourself! One of the best things you can do to help you on your journey is to get a professional trainer in your corner. Check out FightCamp’s extensive library of workout videos and find out how our team of pros can help you crush your personal goals with at-home boxing and kickboxing training.

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Mollie McGurk

Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.

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