The Best Conditioning Exercises For Boxing

The Best Conditioning Exercises For Boxing

Boxing in and of itself, as a standalone workout routine, is quite effective. It will get you in shape rather quickly and effectively.

Still, it’s good to compliment Boxing Training with strength and conditioning. You want the body to operate at peak performance, and working on your strength and conditioning will achieve just that.

Strength and conditioning is, no doubt, a major component of Boxing. Elite fighters from all around the globe hire specialists who excel specifically in this area to supervise their strength and conditioning.

We’ve listed down a few of the most effective strength and conditioning exercises, specifically for the sport of Boxing. Incorporating these workouts into your routine will allow you to punch faster, harder, move quicker and more fluid, and go longer than ever before.

If you’re looking to take your Boxing game to the next level, here are some workouts you should give a try.

1) Burpees

Not many people can say they enjoy doing burpees, and that’s understandable. They are extremely challenging, and usually are a good indicator of fitness level. First and foremost, burpees are among the best exercises you can do for Boxing.

Burpees train your explosiveness, rip your core to shreds, and develop your stamina, while engaging your shoulders, biceps, triceps. It’s a full-body workout that  quickly raises your heart rate, and helps you build endurance and cardiovascular strength.

Without a doubt, it’s one of the most essential strength and conditioning exercises for Boxing.

2) Deadlifts

The humble deadlift is commonplace in bodybuilding routines to develop core and lower back strength. They also activate your glutes and hamstrings. Any exercise that places focus on the core muscle group is great for Boxing.

When doing deadlifts, you should always place emphasis on proper form, and going too heavy too soon. You want to ease yourself in.

Both toes should point forward, with no rounding of the back as you lift. On the way back down, the bar should descend in a straight vertical motion, with your knees slightly bent.

3) Push-Ups

Push-ups may seem very basic, but they are all about that strength and conditioning. Like burpees, the more fit you are, the more push-ups you can perform. With great emphasis placed on the shoulders, chest, and arms, push-ups are amazing for Boxing.

They build endurance in your arms, which is important in any striking Martial Art, allowing you to throw more punches in volume. They also pack the dynamite behind your punches, giving you that coveted knockout power.

Like every exercise, make sure you’re doing your push-ups with the right form to maximize its benefits.

4) Pull-Ups

Working the opposite motion, pull-ups are equally as important. Pull-ups also help develop upper body strength, while also making sure to stimulate the upper back. This is essential for pulling motion, such as that used in various clinching situations in boxing.

However, pull-ups may be the hardest exercise on this list, and it takes an extreme amount of strength to be able to execute even just one, let alone a whole series.

Start by trying your best to do at least 2-3 pull-ups per day, gradually increasing that number as you get stronger.

5) Jump Rope

Moving on to the cardiovascular strength and conditioning aspect of boxing, we tackle the essential Jump Rope.

The Jump Rope is one of the most commonly used workout tools in Boxing. It’s a unique cardiovascular challenge that cannot be replicated by any other workout. Boxers use the Jump Rope specifically for building overall conditioning and to develop better coordination.

Don’t be fooled by its simplistic nature. Jumping rope is one of the most intense workouts you’ll ever experience. The great thing about it is that it’s a lot of fun, so you’ll never get bored with it.


Diving further into the cardiovascular side of things, we tackle one of the best strength and conditioning drills in any sport — High-Intensity Interval Training, otherwise known as HIIT.

HIIT has become immensely popular, not just in training for sports or competition, but also as a general fitness workout in traditional gym settings. It consists of fast, high-intensity exercises that push you to near 100% capacity for short durations, followed by low-intensity rest intervals.

This constant change of pace and heart rate produces an ‘afterburn effect’, which allows your body to continue burning calories long after you’re done with your workout.

7) Road Work

Last but not least, is good old-fashioned road work.

Every boxer involves road work in their routine one way or another, whether that’s spending a few minutes of every training session on the treadmill like Canelo Alvarez, or taking it to the outdoors like Manny Pacquiao. It develops your stamina and endurance, and helps you focus your mind while you train.

The slow, steady-state cardio provides just enough of a challenge to raise your heart rate ever so slightly, and sustain it for a long period of time. Most boxers use road work to burn off excess weight to help them reach the upper limit.

Ten minutes of jumping rope is roughly the equivalent of running an eight-minute mile!


Punching Bags are great for strength and conditioning. Check out our New Drako Stand Up Bags for all styles of Striking and Combat Arts!


Drako Rapid Reflex TRI Bag

  • Stainless steel constructed stem and padded steel bar
  • Rubber suction cups for bottom of base adding stability
  • Can be filled with water or sand
  • Fully adjustable to suit all ages
  • Great for building hand -eye coordination
  • Ideal training equipment for home use

Drako Heavy XL Free stand bag

  • Great for Teen or adult users
  • Ideal for various striking arts
  • Non adjustable
  • Base can be filled with water or sand
  • Smooth synthetic leather outer layer
  • High density foam core
  • 360 degree training area

Drako Adjustable Free Stand Bag

  • Great all purpose striking bag for youths, teens & adults
  • Adjustable to a max height of 56”
  • Base can be filled with water or sand
  • Smooth synthetic leather outer layer
  • High density foam core

Drako Rapid Reflex Solo

  • High grade stainless steel construction
  • Industrial grade spring allowing target to propel in all directions
  • Hone your punching, speed, slipping and dodging techniques
  •  Comes complete with rubber suction cups on the bottom of the base for extra stability.
  • Smooth synthetic leather outer layer
  • High density foam core
  • 360 degree training area
  • Can be adjusted to various height levels
  • Suitable for all ages

Drako D2 Free Standing Speed ball

  • Adjustable heights make this suitable for most age groups
  • Solid steel construction
  • Industrial spring used to propel target
  • Can be easily moved around the gym or home
  • Ideal for developing speed and accuracy

Drako R2 Kids Free stand aball

  • Great for toddlers & youth up to age 7
  • Build accuracy and speed while having fun
  • Fully adjustable
  • Easy to set up
  • Can be used almost anywhere around the home or gym
  • Can be filled with water or sand


This article was inspired by: