Gold Member Badge


  • You're all caught up!

Boxing Cardio Exercises

author image Steve Silverman
Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.
Boxing Cardio Exercises
A man is hitting a punching bag. Photo Credit: Geribody/iStock/Getty Images

Boxing is one of the most intense cardiovascular activities for any athlete. Getting in a boxing ring and moving for three minutes without risk while throwing punches and avoiding them is a taxing activity that can lead to exhaustion or injury if the boxer isn't in proper condition. In order to prepare, boxers must engage in significant cardio training exercises.

Video of the Day

Road Work

Boxers prepare for their fights by working inside and outside the ring. One of the most traditional and effective ways of preparing for a fight is road work. Road work is running three to five miles per morning when a fighter is in full preparation before a fight. Usually, a fighter does his most intense training for the six weeks before his scheduled fight, and the road work is normally done early in the morning before other exercise. Running three to five miles per day five times per week helps the fighter box for up to 12 three-minute rounds.

Rope Jumping

This is another traditional boxing cardio exercise. It's excellent for building stamina, coordination and timing. Go to any boxing gym and you'll see boxers jumping rope for three to six minutes before taking a break. They skip rope at a very fast pace, usually with fast music playing in the background in order to help them keep time. Do this every day you go into the gym--usually five times per week--in order to get in top cardiovascular shape.

Heavy Bag Workout

This exercise helps a boxer develop superior punching power, along with providing a top-level cardiovascular workout. Punching a 70- to 90-pound heavy bag that's hanging from a platform provides a maximum cardiovascular workout. The act of throwing punches while you move constantly for three-minute rounds helps you get in top shape. Boxers hit the heavy bag for three minutes--the same length as a professional round--and then take a one-minute break. They go back at it until they have done at least five sessions. This builds stamina, strength and power.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media