Gold Member Badge


  • You're all caught up!

How to Practice Boxing at Home

author image Jake Wayne
Jake Wayne has written professionally for more than 12 years, including assignments in business writing, national magazines and book-length projects. He has a psychology degree from the University of Oregon and black belts in three martial arts.
How to Practice Boxing at Home
It's possible to learn and practice boxing on your own. Photo Credit: John Howard/Photodisc/Getty Images

The best training for boxing -- or any other martial art -- is live instruction from a qualified trainer. However, not everybody has access to a boxing gym. If you're on your own, you can still get started with your boxing skills by practicing in a home workout space you set up on your own. Internet and video resources can help you learn new techniques while you practice the basics incessantly.

Video of the Day

Step 1

Set up your training space. You will need a clear area at least 10 feet on a side, and a punching bag. If you can't hang a punching bag from your ceiling, you can get free-standing punching bags at most sporting good stores, or from martial arts supply catalogs.

Step 2

Practice a specific technique, such as a punching combination or footwork exercise, two to three times per week. You can use a video, book or Internet reference to learn the basics -- or to review what you think you know if you already have some boxing knowledge. Once you've ingrained the technique, practice it for 50 to 100 repetitions on the punching bag.

Step 3

Do general bag work two to three times each week to work on your speed, rhythm, timing and general punching technique. For best results, work the bag in rounds of two to three minutes -- working your way up to 10 rounds of work in a training session. While working the bag, it's not enough to randomly punch the bag. Approach the bag with a game plan and scientific approach. This will help you develop the attributes you need as a boxer.

Step 4

Find a sparring partner to practice with from time to time. This should be another serious boxer, since somebody who isn't serious about training can become emotionally involved during sparring practice. An angry partner will become reckless and could hurt you or himself. The safest sparring happens only under the supervision of an equally serious third party, who acts as referee.

Step 5

Get a cardiovascular workout several times per week. Although you won't be punching, better cardio gives you the wind you need to practice and fight effectively during the later rounds. Cardio exercises to include in your training include shadow boxing, jumping rope and running. The latter exercise is known in the boxing community as road work. There is no boxing adage truer than the old saying, "fights are won on the road, not in the ring."

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.



  • Bill Packer; Kickboxing Coach (dec); Bad Company Fight Team; Albuquerque, New Mexico
  • "Boxing's Ten Commandments"; Lachica & Werner; 2007
  • "The Tao of Jeet Kun Do"; Bruce Lee; 1978
Demand Media