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Best Warm-up exercises to do before training for boxing

If you are a champion at boxing then you know how much importance your trainer gave to warming up before you began your training.

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Best Warm-up exercises to do before training for boxing

If you are a champion at boxing then you know how much importance your trainer gave to warming up before you began your training. The reason why most trainers emphasize so much warming up before doing any intense sport is that it wakes your body up and energizes it.

Warm-up exercises are designed to loosen up your muscles and joints, to rejuvenate them, and prepare them for a rough workout. You then avoid risking any muscle or joint injuries because your body is heated and ready.

If you begin intense training without warming up the chances are your limbs will be so stiff that not only will your performance be compromised but also the chances of injuring or rupturing a muscle will increase.

Boxing is one of the most extreme forms of sport; it demands a lot from your body and your mind. You need to have a strong core to be able to deliver properly, for this it is necessary to have well-built muscles that are flexible and tough.

Warming up before you begin training gets your heartbeat up and makes your brain become alert so you perform better. There are so many more reasons that you can find out how warming up before boxing can help improve your boxing routine.

Doing warm-up and using proper boxing gear will improve your routine significantly. We have compiled for you the different kinds of warming up exercises you can do that will help you perform better when you begin your boxing training. 


It is always advisable to get your heart rate up when you doing a warm-up. This is because the cardio will improve blood circulation in your body. It will allow your body to wake up and your muscles to rejuvenate.

A higher heartbeat also means better distribution of oxygen that will help prevent muscle and tissue injuries. Your body will heat up and the energy will prepare your body and mind to be prepared for whatever workout is to come.

Skipping at least for minutes should do the trick. We suggest skipping for five minutes taking a 20-second break and then repeating this to complete three whole sets. 



Remember that it is important to have a strong core when you are training as a boxer. Doing push-ups will give you that necessary punch your interior body needs to wake up and perform its best. There are different variations of pushups designed based on your level of expertise that you can do.

If you are not a pro at doing push up, that’s alright, we understand it takes a lot of practice to be able to even do one proper pushup! But determination will allow help you reach great lengths! So, don’t give up just keep pushing through!

We suggest doing at least 15 to 20 pushups, then giving a 20 second before you repeat. Doing at least three sets will get you in the zone. You will feel your heartbeat rising as you use all your energy and the strength kicking in immediately.



It might seem that having strong upper body muscles should be sufficient for boxing. However, a lot of where your strength comes from depends on your lower body. So, having strong glute muscles is also very important.

There is also a lot of moving and ducking involved in boxing as well; you need to be quick on your feet. Doing exercises such as squats and lunges when doing a warm-up before boxing helps activate these muscles and awaken them. Your leg muscles will become a loser and perform better. 

We suggest doing three sets of at least 20 during your warm-up, with 20 seconds intervals each.

Light Pad Boxing

The most sensible form of warm-up before boxing! Low-intensity pad boxing will help your mind focus and concentrate more on the routine that will follow after your warm-up. It helps you to focus on how you are going to deliver your punches and to perfect your form.

You will also feel your body heating up as your heart rate goes up when you do this warm-up activity.

So, ask your friend at the gym to hold up two pads so you can practice hitting your aim properly. We suggest spending at least 20 minutes doing light pad boxing before moving on.

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