Your First Boxing Session

15 Minutes • No Equipment • Technique + Light Cardio

Let's Go
Beginner Boxing Workout from Home

Todays Goal

Build on the basics from Workout 1 by combining your boxing stance, guard, movement and punches into a longer, more active session.

01.

Warm Up

3 minutes

Build on the basic movement from Workout 1. Get warm, introduce light boxing movement and start bringing the hands into position.

02.

Moving Combinations

3 minutes

Practise moving forwards, backwards and side-to-side while maintaining a comfortable stance and guard.

03.

Boxing Cardio

3 minutes

Really start to get the blood flowing now and focus more on cardio because we have the basics sorted.

04.

Combination Flow

3 minutes

Bring the skills together with continuous shadowboxing. But now we introduce more combinations to learn.

05.

Your 3-Minute Boxing Round

3 minutes

Put everything together for your longest continuous boxing section so far.

01.
Warm Up

Start comfortably and gradually bring your pace up. Use the space around you and begin moving like you're boxing — light on your feet, relaxed and controlled.

Walk + Move — 1 minute

Walk around your space and change direction every few seconds. Keep your shoulders relaxed and let your arms move naturally.

Boxing Movement — 1 minute

Find your boxing stance and begin taking small steps forwards, backwards and side to side. Keep your hands up and stay balanced.

Move + Light Punches — 1 minute

Keep moving around your space. Every few steps, add a relaxed jab or jab-cross. Keep the punches light and return your hands to your guard.

Keep your feet moving, but don't rush. If you feel yourself becoming unbalanced, slow down and reset your stance.

02.
Moving Combinations

The objective here is simple:

Keep moving while using the 1–2 combination.

We're not adding complicated punches yet. We're making the basics more fluid and active.

Let's Go

1. Move + Jab — 1 minute

Start moving around your space. Take a few small steps, stop your feet, throw one controlled jab, then return to your guard and keep moving.

Think:

MOVE → STOP → JAB → GUARD → MOVE

Move + 1–2 — 1 minute

Continue moving around your space. When you're ready, stop your feet and throw a controlled jab-cross combination, then return to your guard and move again.

Think:

MOVE → STOP → 1–2 → GUARD → MOVE

3. Keep It Flowing — 1 minute

Now we make it a little more active.

Keep moving around your space and mix together single jabs and 1–2 combinations. Change direction occasionally and keep your hands up between combinations.

Think:

MOVE → 1 → MOVE → 1–2 → MOVE → 1 → REPEAT

Work at a pace that feels comfortable, but try to keep moving for the whole minute.

03.
Boxing Cardio

Now we're going to raise your heart rate and bring some more energy into your boxing. Keep your punches controlled, stay moving and work at a pace that feels challenging but comfortable for you.

1. Steady Boxing — 1 minute

Start shadowboxing at a comfortable pace. Keep moving around your space and use your jab and 1–2 combination.

Think:

MOVE → 1–2 → MOVE → 1 → REPEAT

Focus:
Keep moving rather than punching hard.

2. Pick Up the Pace — 1 minute

Increase your pace slightly. Move your feet a little more and throw your punches with a little more rhythm.

You should feel your heart rate starting to rise.

Think:

MOVE → PUNCH → MOVE → PUNCH

Beginner Tip:

Faster doesn't mean harder. Keep your punches controlled and only increase your speed as much as you can comfortably manage.

3. Ease It Back — 1 minute

This is important.

Bring your pace back down while continuing to move. Use slower, controlled punches and focus on your breathing.

Think:

SLOW DOWN → BREATHE → KEEP MOVING

This gives them a little work → recover → work experience without introducing complicated interval training.

Sometimes it might seem repetitive, 1 - 2 move etc.

But remember, the more these movements feel natural,

the easier it will be to get your heart rate up as we move through workouts.

04.
Combination Flow

Now let's make your boxing more varied. Use the 1 and 2 you've already learned to create different combinations. Don't worry about getting them fast — focus on staying balanced and keeping your punches controlled. Experiment and enjoy changing it up.

Find Some Inspiration

Use the table for punching ideas

Combination Punches:

1–2 Jab → Cross

1–1–2 Jab → Jab → Cross

2–1–1 Cross → Jab → Jab

1–1–2–1 Jab → Jab → Cross → Jab

2–1–2 Cross → Jab → Cross

Your 3-Minute Combination Flow

1. MINUTE 1 — PRACTISE

Choose two combinations from the list and practise them slowly.

2. MINUTE 2 — MOVE + COMBINE

Move around your space, stop your feet, choose a combination, return to your guard and move again.

3. MINUTE 3 — FIND YOUR FLOW

Mix the combinations together at a comfortable pace. Change direction, keep moving and see if you can maintain your rhythm.

You don't need to remember every combination. Pick two or three that feel comfortable and keep practising those. Quality is more important than quantity.

Want to learn how the 1–6 punches work and how combinations are built?

Boxing Academy

05.
Boxing Round

You've built up your movement, punches, combinations and cardio. Now put everything together and enjoy your first full three-minute boxing round.

3 Minute Round

1. MINUTE 1 — FIND YOUR RHYTHM

Start at a comfortable pace. Use your jab, 1–2 and one or two combinations from Section 4.

2. MINUTE 2 — PICK UP THE PACE

Increase your movement and work a little harder. Keep your combinations controlled and stay balanced.

3. MINUTE 3 — FINISH STRONG

Keep moving and maintain your pace. Use the combinations you feel most comfortable with and finish the round at a pace you can control.

You don't have to keep the same pace for the whole three minutes. Slow down when you need to, catch your breath and pick the pace back up when you're ready.

Your Second

Achievement

Second WORKOUT COMPLETE