Boxing Workouts for Women: A Guide to Get Your Body Strength

boxing workouts for women

Boxing is a dynamic and challenging sport that can provide some valuable workouts for women. It’s a great way to get in shape, build strength, and improve cardiovascular fitness. Whether you’re a beginner or a seasoned fighter, here’s a comprehensive guide to get started your fitness journey through boxing.

Boxing Workouts Guide for Women

Following I have written a detailed guide about boxing worktouts for women as well as for any gender who want to excel their boxing skills or incorporate such excersises in their training routine.

By applying each of the below workout you can do your daily routine for boxing or daily fitness routine with ease.

Warm Up:

Start your workout with a 5-10 minute warm up to get your blood flowing and your body ready for the workout. This may include light aerobic exercise, such as jumping jacks, skipping rope, or running in place.

Shadow Boxing:

It is a great way to practice technique and footwork. Start with 3-5 rounds of 3 minutes each, focusing on your technique and movement. You can perform shadow boxing with or without boxing workouts tools. Also it is a more convenient way of excersing and even you can do various types of workouts in a small space. For more details you can see my dedicated article about shadow boxing benefits.

Boxing Bag Training:

Punching bag training is a great way to build strength, power, and stamina. It is the most versatile and traditional tool used by boxing professionals from the invention of this game.

It’s very easy, just start with 3-5 rounds of 3 minutes each, focusing on a combination of boxing and footwork.

Speed Bag Training:

Speed bag training is an another great way and part of boxing workouts to develop hand-eye coordination and improve reflexes.

To practice with speed bag, jus start with 3-5 rounds of 3 minutes each, focusing on speed and accuracy. The benefits of speed bag workouts are enormous and it’s practice can make you a perfect boxer.

Wear Gloves:

Gloves are the essential part of boxing sport. It’s use not only protect the hands and wrist from serious boxing injuries but can make a boxer more accurate in their strikes.

Wearing gloves is a great way to develop accuracy and strength. You can use gloves ind two ways. First you can use it while hitting a punching bag and secondly you can practice with your opponent.

In my experience if you are a beginner work with someone to hold the gloves while trying to hit them accurately and powerfully. Start with 3-5 rounds of 3 minutes each.

Core Work:

Boxing requires a strong core to generate power and maintain balance. Incorporate exercises like planks, sit-ups and Russian twists into your routine to strengthen your core.

You can see my detail guide about boxing workout routine for full body workout that are very useful for physical as well as mental fitness.


End your workout with a 5-10 minute cool down to help your body recover and prevent injury.

This may include stretches to help you maintain flexibility and prevent soreness.

Final Thoughts

This is just a sample boxing workout routine to get you started. It’s important to find a routine that works best for you and listen to your body. If you feel pain or discomfort, stop and rest.

Gradually increase the intensity and duration of your workouts as you get stronger and more comfortable. With a consistent and challenging exercise routine, you’ll be on your way to getting fit and strong.

Remember, especially boxing workouts for women often are very intense because of it’s full-body affect. Make sure to stay hydrated and eat a balanced diet to support your training and recovery.

Start your boxing journey today and experience the benefits for yourself!

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