We’ve put together a short & sweaty boxing workout that’s going to have you floating like a butterfly and stinging like a bee. And the best part? All you’re going to need is a skipping rope and some space.

☝️ NOTE: if you want to make the punching sequences tougher, add dumbbells – we’d recommend starting with 2kg.

This workout needs very little equpiment or space and can be done almost anywhere.

1) Jab, cross, hook + bob & weave

⚠️ WARNING: this sequence is going to challenge your balance and coordination, so don’t be surprised if it takes a few run-throughs to master.

Start by standing with your non-dominant foot slightly forward and your hands in a ‘guard’ position. Now, throw a jab (a straight punch using your non-dominant hand). Quickly follow this with a cross (a straight punch using your dominant hand), before adding a non-dominant hand hook (a looping/vertical punch - just imagine you’re punching your opponent in the chin). Return your arms to a ‘guard’ position before quickly ‘bobbing and weaving’ (squat down and lean your weight into your back leg. Now, remaining in this squat position, shift your weight forward and return to standing). Resume your starting position and repeat for a further 9 reps.

Once completed, switch your stance so that your dominant foot is placed forward. Now do a further 10 reps on this side of the body.

2) Jump rope

Now it’s time to introduce some explosive footwork. Unlike other leg-based exercises, jumping rope will stimulate the quick, bouncy movements that are essential in the ring.

• Perform 1 minute of two feet skipping.
• Perform 1 minute of alternated foot skipping (bouncing on one foot at a time).
• Perform 1 minute of high knee skipping.
• Perform 1 minute of criss-cross skipping.

This jump rope workout introduces explosive footwork.

3) Double jab, cross, jab + front kick

Now you’ve boosted your heart rate, it’s time to shift your focus back to those punches. Again, this is going to challenge your coordination so be patient and persistent.

Start by standing with your non-dominant foot slightly forward and your hands in a ‘guard’ position. Now, throw a double jab (two straight punches using your non-dominant hand) before throwing a cross (one straight punch using your dominant hand). Moving quickly, throw another jab before executing a front kick with the opposite leg (imagine you’re kicking your opponent with the ball of your foot). Return to ‘guard’ position and then repeat for a further 9 reps.

Once completed, switch your stance so that your dominant foot is placed forward. Now do a further 10 reps on this side of the body.

REST FOR ONE MINUTE BEFORE REPEATING THE WHOLE CIRCUIT A FURTHER 2 TIMES. THIS WORKOUT SHOULD TAKE ROUGHLY 25 MINUTES IN TOTAL.

Give this a go and we promise that you’ll be fighting fit and match ready in no time! And remember, boxing isn’t just about getting your heart racing and biceps burning, but it’s also about improving your balance and coordination.

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