Buzz
As gyms remain closed and physical distancing becomes essential, it's important to rethink how we approach our fitness regimens. With limited access to equipment, many boxing-inspired exercises can be adapted for home workouts, providing an excellent way to stay active.
Boxing inherently incorporates interval training, with three-minute rounds followed by a one-minute rest. Boxing workouts adhere to this rhythm, and entering a boxing gym often means hearing the bell signaling the start of a work-rest cycle. Moreover, these workouts typically require minimal gear and can be performed in smaller spaces with ease.
For insights and advice, we spoke with Dwight Pratchett, a boxing coach from Houston, Texas. Pratchett, who faced Julio César Chávez Sr. in a tough twelve-round bout, brings over thirty years of experience to coaching, including mentoring rising middleweight star Austin Williams.
Get yourself a timer
Begin by installing a timer app. There are several free versions available, or you can opt for a premium boxing timer app. A common format is three minutes of effort followed by one minute of rest, though this can be customized based on your personal fitness.
“You can adjust the pace to suit your comfort,” Pratchett advises. “Feel free to shorten the rounds and lengthen the rest periods if necessary. There's no need to push yourself too hard at the start.”
This workout plan will have you moving like a butterfly and hitting like a bee before long.
Jump rope
Jumping rope is a fundamental part of boxing training, and for good reason. It's an excellent cardio workout while also helping improve agility and footwork. Plus, it can be done in confined spaces, whether on a patio, in a garage, or in a small area of your home.
“If you don't have a jump rope, just imagine one,” Pratchett suggests. “Jumping jacks are a great alternative for cardio too.” For those with limited space and no jump rope, other effective options include mountain climbers, high knees, or running on the spot.
Once you've mastered the rhythm and coordination of skipping rope, try incorporating extra skips, hops, or double unders—where you jump higher than usual and swing the rope twice beneath your feet. (To get a feel for how versatile rope skipping can be, check out this video showcasing boxers like Joe Louis, Muhammad Ali, Bernard Hopkins, and Manny Pacquiao.)
Shadowboxing
“Keep your hands up, elbows tucked, and throw some straight punches,” Pratchett advises. While throwing punches, move around as much as possible to loosen your feet and get your heart rate up.
Shadowboxing helps you move in all directions. To increase the intensity, try shadowboxing while holding one-pound weights. (Water bottles or cans of tomato paste work well as substitutes for weights.)
“Let your creativity flow!” Pratchett encourages. “Things are unpredictable right now, so don’t hesitate to make adjustments on the go.”
Bodyweight exercises
Boxing is more than just arm strength. To land an effective punch, you need your entire body, especially your core. From basic sit-ups and planks to modified exercises, core training is an integral part of every boxing session. Additionally, you should include push-ups, dips, and squats for a well-rounded strength workout.
“Bodyweight exercises are great because they don’t place too much stress on your joints,” Pratchett notes.
Sadly, for most of us, heavy bags, double-ended bags, and speed bags—key tools for honing technique—aren’t typically available at home. However, it’s important to remember that this situation won’t last forever. Once we’ve all played our part in flattening the curve, the boxing gym will be waiting, and by then, we’ll be well-prepared to jump right in.
One final tip? “Make sure to stay hydrated,” Pratchett advises.
