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Boxing at home: How to set yourself up for success in your home gym

Your guide to boxing at home

Man putting on boxing gloves
Bruno Bueno / Pexels

Are you looking for a high-intensity, full-body workout that you can do in the comfort of your own home? 

Look no further than boxing! Boxing at home is an incredible way to get in shape, relieve stress, and learn valuable self-defense skills. 

This article will explore how to get into boxing and set up your home gym for success.

Is boxing a good workout?

Two men boxing.
Hermes Rivera / Unsplash

Absolutely! Boxing is an excellent workout that engages your entire body. It combines cardiovascular exercise with strength training, making it a highly effective way to burn calories, build muscle, and improve overall fitness.

When you box, you’re constantly moving—bouncing on your toes, throwing punches, ducking and weaving—which keeps your heart rate elevated and provides a great cardio workout. At the same time, punching works your upper body muscles, including your shoulders, arms, chest, and back. The constant movement and driving power into your punches also work your legs.

But boxing isn’t just a physical workout; it’s a mental one, too. Boxing requires focus, coordination, and quick thinking. It would be best if you were alert and ready to react at a moment’s notice. 

This mental engagement can be incredibly beneficial for reducing stress and improving cognitive function. So, if you’re looking for a fun, challenging, and effective workout, boxing is definitely worth considering. And the best part? You can do it right at home!

Do you need a trainer to get good at boxing?

Man boxing with trainer.
Mark Adriane / Unsplash

While having a trainer can certainly be helpful, especially if you’re new to boxing or want to compete, it’s not strictly necessary to get started. There are plenty of resources available online, including instructional videos, tutorials, and training programs, that can teach you the basics of boxing techniques and help you develop your skills.

That being said, working with a trainer, even if just for a few sessions, can be incredibly beneficial. A good trainer can assess your technique, provide personalized feedback and guidance, and help you develop a training plan that meets your specific goals and needs. They can also teach you important safety protocols and help you avoid common mistakes that could lead to injury.

If you decide to work with a trainer, look for someone experienced, knowledgeable, and passionate about boxing. They should be able to communicate effectively, provide clear instructions, and create a supportive and motivating environment.

Ultimately, whether or not you work with a trainer is up to you. If you’re self-motivated and comfortable learning on your own, you can absolutely make progress with boxing at home. But if you feel like you need extra guidance or accountability, a trainer can be a valuable investment.

What home equipment do you need for boxing?

Man using punching bag.
Lorenzo Fatto Offidani / Unsplash


Boxing gloves are the most important piece of equipment you’ll need. They protect your hands and wrists while you punch, reducing the risk of injury. Look for gloves that fit snugly but comfortably, with plenty of padding around the knuckles. You’ll want to choose a size and weight appropriate for your body size and training goals. For most beginners, 12—to 16-oz gloves are a good choice.


Hand wraps are long strips of fabric that you wrap around your hands and wrists before putting on your gloves. They provide extra support and protection and can help prevent injuries like sprains and fractures. Wraps come in different lengths and materials; choose ones that are comfortable and easy to use.


A punching bag is a must-have for any home boxing gym. It allows you to practice your punches and combinations without a partner. There are several types of bags to choose from, including heavy bags, speed bags, and double-end bags. A heavy bag is a good choice for beginners, as it provides a stable target and allows you to work on your power and technique.

Jump Rope

Jumping rope is a great way to warm up before your boxing workouts and improve your footwork and coordination. Look for a rope that’s adjustable and has comfortable handles.


While not strictly necessary, having some mats or padding on the floor can make your workouts more comfortable and reduce the impact on your joints. You can use interlocking foam mats or a yoga mat.

These are the basic pieces of equipment you’ll need to get started with boxing at home. As you progress, you may want to invest in additional gear like a speed bag, head guard, or focus mitts. But for now, these essentials will give you everything you need to start throwing punches and getting in shape.

How often should you do boxing workouts?

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The frequency of your boxing workouts will depend on your fitness level, goals, and schedule. As a general rule, aim to do boxing workouts two to three times per week, with rest days in between to allow your body to recover.

If you’re just starting out, you may want to begin with shorter, less intense workouts and gradually increase the duration and intensity over time. A beginner workout might include 15 to 20 minutes of jumping rope, shadow boxing, and bag work, followed by some core exercises and stretching.

As you get more comfortable with the techniques and your fitness improves, you can start to increase the length and complexity of your workouts. A more advanced workout might include 30 to 45 minutes of bag work, sparring drills, and conditioning exercises like burpees, push-ups, and squats.

It’s important to listen to your body and not overdo it, especially in the beginning. If you’re feeling excessively sore or fatigued, take an extra rest day or reduce the intensity of your workouts. Consistency is key — it’s better to do shorter workouts more frequently than to do one or two long, intense workouts and then burn out.

In addition to your boxing workouts, it’s a good idea to incorporate other forms of exercise into your routine, like strength training and cardio. This will help you build overall fitness and avoid plateaus.

Remember, getting into boxing is a journey. It takes time, patience, and dedication to develop your skills and see results. But with consistent effort and a willingness to learn, you can achieve your boxing goals and reap the many benefits of this incredible sport.

Whether you’re looking to get in shape, relieve stress, or learn self-defense, boxing is an excellent choice. And with the right equipment and mindset, you can create an effective and enjoyable boxing routine right in your own home. So what are you waiting for? Get some gloves, start throwing some punches, and discover the power and joy of boxing!

Editors' Recommendations

Christine VanDoren
Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her…
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