Low-Impact Cardio Workout For Boxers

Low-impact cardio workouts can be a great alternative workout for anyone who lives with chronic injuries, joint problems, or anyone who is looking to slowly build up their cardiovascular endurance. If you’re looking for an at-home boxing workout that will push your cardio without risking injury, this low-impact routine is it! To eliminate impact, this workout involves zero jumping and zero equipment. So if you don’t have a heavy bag or boxing gloves at home, this is a straightforward and convenient workout for you to try.

If you’re wondering how you can do a boxing workout with no boxing equipment, the answer is shadowboxing. Shadowboxing is a highly beneficial boxing technique where you spar with an imaginary opponent. When you throw your punch combinations, you will visualize an opponent in front of you, still focusing on distance and footwork.

Total Body Low-Impact Boxing Workout

We will start with a quick warm-up, then complete the following 4 rounds with 1 minute of rest in between.

Warm-Up (2 minutes)

Arm Circles (30 seconds)

• Hold your arms out perpendicular to your sides and make small circles, slowly increasing the sizes of your circles

• Switch directions and repeat for 30 seconds

High-Knee Pulldown (30 seconds)

• Begin with your arms overhead, then simultaneously raise one knee and pull both elbows down in a crunch motion

• Switch knees, alternating, and continue for 30 seconds

Torso Twist (30 seconds)

• Stand with your feet hip-width apart

• Twist from left to right, all the way through your foot, knee, and hip

• Continue for 30 seconds

Side Lunges (30 seconds)

• Start with your feet hip-width apart

• Step one foot out sideways and bend your knee into a squat

• Return to neutral and repeat on the other leg and continue for 30 seconds

Round 1 (3 minutes)

Jab - Cross | 1 - 2 (30 seconds)

• Alternate Jab - Cross (1 - 2) punches

• Extend your lead hand into a Jab while protecting your face with your rear hand

• As you retract your Jab, extend your Cross

• Repeat, focusing on technique and continue for 30 seconds

Jab - Cross - Lead Hook | 1 - 2 - 3 (30 seconds)

• Throw your Jab - Cross (1 - 2) combination

• As you retract your Cross, turn through your hips and throw a Lead Hook, keeping your elbow level with your shoulder

• Repeat the punch combo and continue for 30 seconds

Jab - Cross - Jab - Cross - Lead Hook (B) - Lead Hook | 1 - 2 - 1 - 2 - 3B - 3 (30 seconds)

• Throw a quick Jab - Cross - Jab - Cross (1 - 2 - 1 - 2)

• Twist your hips and bend your knees for a level switch and throw a Lead Hook to the Body

• Reload and throw a Lead Hook to the Head

• Repeat the punch combo and continue for 30 seconds

Repeat

Rest (1 minute)

Round 2 (3 minutes)

Lead Uppercut - Rear Uppercut - Lead Hook - Rear Hook | 5 - 6 - 3 - 4 (30 seconds)

• Picturing your opponent’s chin, twist your torso slightly to hit them under the chin with a Lead Uppercut

• Twisting the other direction, follow with a Rear Uppercut

• Bend your knees, twist into a Lead Hook, followed immediately by a Rear Hook

• Repeat this punch combo for 30 seconds

Jab - Jab - Cross - Lead Hook - Cross | 1 - 1 - 2 - 3 - 2 (30 seconds)

• Start with a Double Jab

• As you retract your Jab, twist into a Cross - Lead Hook - Cross (2 - 3 - 2)

• Repeat this punch combo for 30 seconds

Jab - Jab - Cross (B) - Lead Uppercut - Cross | 1 - 1 - 2B - 5 - 2 (30 seconds)

• Start with a Double Jab

• Bend your knees for a level switch and throw a Cross to the body

• Rise up and twist into Lead Uppercut under the imaginary chin

• As you retract your Uppercut, finish with a powerful Cross

• Repeat this punch combo for 30 seconds

Repeat

Rest (1 minute)

Round 3 (3 minutes)

Jab - Cross Power Coast | 1 - 2 Power Coast (30 seconds)

• Alternate your Jab and Cross continuously, focusing on fewer reps with more power

• Continue for 30 seconds

Squat Punches (30 seconds)

• Stand with your feet hip-width apart and lower into a squat

• Throw a Jab - Cross (1 - 2) combo

• Push up through your heels to stand

• Repeat for 30 seconds

Lead Hook - Rear Hook Power Coast | 3 - 4 Power Coast (30 seconds)

• Alternate your Lead Hook and Rear Hook, focusing on fewer reps with more power

• Repeat for 30 seconds

Repeat

Rest (1 minute)

Round 4 (3 minutes)

Lunge Punches (30 seconds)

• Alternate lunges and throw a (straight rear) punch at the bottom of each lunge

• Continue for 30 seconds

Boxer’s Twist (30 seconds)

• Sit on the floor and bend your knees at a slight angle with your feet on the floor

• Twist side to side, tapping your hands on the floor each time

• Continue for 30 seconds

Sit-Up Jab - Cross | Sit-Up 1 - 2 (30 seconds)

• Lie on your back with your knees bent and feet on the floor

• Engaging your core, execute a sit-up, throwing a Jab - Cross (1 - 2) at the top each time

• Continue for 30 seconds

Jab - Cross Power Coast | 1 - 2 Power Coast (30 seconds)

• 30-second power coast with your Jab - Cross (1 - 2), focusing on fewer reps with more power

Freestyle Coast (30 seconds)

• Freestyle coast round, focusing on a steady, consistent medium pace with any punch combinations you want

Freestyle Burnout (30 seconds)

• All-out burnout round with any punch combinations you want!

If you’re looking for a more challenging low-impact boxing workout, repeat these four rounds for a killer 8-round workout that will take your cardio to the next level! If this 4-round workout was perfect for you today, then move on to the following cool down routine to complete your workout.

Cool Down (3 minutes)

March in Place (30 seconds)

• Keep your knees high and use your arms to gently pump

• Continue marching in place for 30 seconds

Upper Body Stretch (30 seconds)

• From a standing or seated position, interweave your fingers and press your palms up toward the ceiling

• Draw your hands up and back as far as possible while maintaining a straight spine

• Hold this stretch for 30 seconds, continuing to breathe in and out

Inverse Upper Body Stretch (30 seconds)

• Reach your arms out in front of you with your right hand behind your left

• Turn your palms to face each other, and stretch your hands up and back

• Hold for 15 seconds

• Switch hand positions and repeat

Child’s Pose (30 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 30 seconds

Keep Training

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