Michael Sportbooksbox
So, you’ve decided to step into the boxing world. First off—welcome! Boxing is one of the best full-body workouts you can do. But let’s be real, starting out can feel like stepping into the ring blindfolded. That’s why we’ve created 5 weekly boxing workout plans for beginners—designed to help you get fit, build confidence, and learn the ropes without burning out or getting bored.
Let’s lace up and dive in!
Why a Weekly Boxing Plan Matters
Without a plan, it’s easy to lose motivation or plateau. A solid weekly structure gives your training purpose, prevents overtraining, and allows your body and skills to evolve consistently.
What to Expect as a Beginner Boxer
How Often Should You Train Per Week?
Most beginners thrive training 3 to 5 days per week. The goal is to balance technique, conditioning, and rest. Starting with fewer days and gradually increasing as your stamina and interest build is a smart move.
Check out the structured guide on learning boxing progressions to understand how to scale your workouts over time.
Common Beginner Mistakes to Avoid
- Skipping warm-ups and cool-downs
- Overtraining too soon
- Neglecting footwork
- Using incorrect form with gear
Want more? See our full breakdown of boxing basics and fundamentals so you can train smart from day one.
Essential Gear Before You Start
Must-Have Beginner Equipment
Before we hit the workout plans, here’s a quick checklist:
- Boxing gloves
- Hand wraps
- Jump rope
- Heavy bag (optional)
- Boxing shoes or trainers
- Mouthguard (for light sparring)
Explore our beginner-friendly recommendations on boxing gear & equipment and the curated Boxing Starter Kit.
Where to Find Quality Boxing Gear
If you’re just starting out, focus on essential yet budget-friendly gear. Visit sportbooksbox.com for reviews, guides, and gear comparisons under the Beginner Equipment tag.
Boxing Workout Plan #1: The 3-Day Starter Routine
Day 1: Fundamentals & Footwork
- 10 min warm-up (jump rope, light shadowboxing)
- 30 min learning stance, guard, jab, cross
- 10 min footwork drills
- 5 min cooldown stretch
Tag-along reading: Boxing Steps
Day 2: Bag Work & Conditioning
- 5 rounds of 2-min heavy bag
- 3 rounds jump rope
- Bodyweight circuit (push-ups, squats, planks)
- Cooldown
Don’t miss this beginner’s guide to boxing training.
Day 3: Shadowboxing & Core
- 5 rounds shadowboxing with combo focus
- Core burnout (Russian twists, crunches, leg raises)
- Mobility & stretch work
For more conditioning, visit Boxing Workouts and Boxing Cardio.
Boxing Workout Plan #2: The 4-Day Split
Day 1: Jab-Cross Focus
- Warm-up
- Jab-cross technique breakdown
- Target drills (mirror or coach)
- Core finisher
Day 2: Defense Drills & Movement
- Slips, rolls, blocks
- Lateral and pivot footwork
- Reflex partner drills
Explore more at Boxing Tips.
Day 3: HIIT Boxing Circuits
- High-intensity rounds:
- 30s jab-cross
- 30s burpees
- 30s uppercuts
- 30s squat jumps
- Repeat x4
Great for fat burn and fitness. Visit Fitness Training for more circuits.
Day 4: Recovery & Flexibility
- Active recovery: walking, yoga, foam rolling
- Mindset work
Dig deeper into recovery at Mindset & Motivation.
Boxing Workout Plan #3: The 5-Day Training Flow
Day 1: Boxing Basics
- Stance, guard, jab, cross
- Footwork drills
- 3 rounds of shadowboxing
Day 2: Technique + Combos
- Combo training: jab-cross-hook
- Bag drills + speed
- Light sparring (optional)
Day 3: Bag Work + Strength
- 5 rounds on the bag
- Weight circuit (dumbbells, resistance bands)
- Core finisher
Day 4: Conditioning & Footwork
- Agility ladder
- HIIT jump rope sets
- Reaction drills
Day 5: Review & Sparring (Optional)
- Review the week’s combos
- Shadowbox full rounds
- Optional: light spar or mitts
Learn how to grow with a consistent boxing progress routine.
Boxing Workout Plan #4: The Weekend Warrior
Saturday: Full Body Boxing Blast
- 3 rounds jump rope
- 3 rounds shadowboxing
- 3 rounds bag work
- Circuit: push-ups, squats, planks
- Stretch & cool down
Sunday: Recovery, Shadowboxing, and Mindset
- Gentle warm-up
- Shadowboxing & flow work
- Read or journal for mental strength
Boost your boxing mindset and tap into the mental health benefits of boxing.
Boxing Workout Plan #5: The Balanced Beginner
Mon-Wed-Fri: Boxing Skills
- Technique sessions
- Pad or bag drills
- Footwork focus
- Core work
Tue-Thu: Strength & Mobility
- Weightlifting (light)
- Stretch sessions
- Mobility & recovery
Check out more training plans under Training & Workouts and Boxing Confidence.
Tips to Stick With Your Weekly Plan
Make It Fun and Trackable
- Use a workout log
- Challenge a friend
- Set small goals
Mix It Up & Avoid Burnout
- Try new combos
- Alternate bag vs. shadow days
- Include music playlists
Stay motivated with insights from Mindset & Motivation and boost your confidence through regular practice.
Conclusion
Starting boxing is a powerful move—literally. It builds your body, shapes your mind, and fires up your confidence. These 5 weekly boxing workout plans for beginners give you the structure you need to succeed without stress. Remember, consistency is king, and every punch you throw gets you one step closer to a stronger you.
Need more support or resources? Head over to SportBooksBox for everything from workouts to mindset hacks.
FAQs
1. Can I do these workouts at home?
Absolutely! Most plans are beginner-friendly and can be done with minimal gear right in your living room.
2. How do I know if I’m making progress?
Track your combos, stamina, speed, and how you feel after each workout. Revisit the Boxing Progress tag for tips.
3. Is boxing good for weight loss?
Totally. Boxing is a full-body cardio powerhouse. Check out our Boxing Benefits page for more info.
4. What if I miss a workout day?
No stress. Just pick up where you left off or add an extra active day later in the week.
5. Should I do strength training too?
Yep! Strength supports punch power and endurance. Combine with your boxing sessions for max results.
6. How long should each workout be?
30 to 60 minutes tops. Focus on quality over quantity.
7. Where can I learn more about beginner boxing?
We’ve got you! Explore the Beginner Guide section for all the must-know tips and tutorials.