Beginner Boxing Hub
Boxing workouts for beginners, start today at home.
You need floor space and 15 minutes — no gloves, no bag, no gym. Below is the exact path our coaches put new boxers on: two beginner programs, the thirteen techniques that make up every combination, and a four-week schedule that ties them together.
Start with these two programs
Both are guided round-by-round with on-screen punch cues and a round bell, so you always know what to throw and when to breathe.
Fundamentals: Jab & Cross
with Coach Martinez
Zero to clean technique. Lock in your stance and the two punches every fighter lives on.
- Stance check
- Jab mechanics
- Cross mechanics
- 1-2 reps
- Cooldown
Express Sweat 15
with Jordan Pike
Short on time? Three rounds, max output, zero excuses.
- Warm-up
- Round 1
- Round 2
- Round 3
- Cooldown
The 13 techniques behind every combination
Each one has its own tutorial in the Technique Library with a slow-motion demonstration and the coaching cues that matter most. Learn the punch, then take it into a round.
Punches
Jab
Extend lead hand straight, rotate fist palm-down
Cross
Pivot rear foot like crushing a bug
Lead Hook
Elbow up at 90 degrees, drive from the hip
Rear Hook
Rotate shoulder and hip together
Lead Uppercut
Drive up through the legs
Rear Uppercut
Load the rear hip, then drive
Defense
Slip
Bend at the knees, not the waist
Roll
Roll under the hook, shoulder to shoulder
Block
Catch the jab on the back glove
Parry
Small tap — redirect across the centerline
Footwork
Step
Move the closest foot first, never cross your feet
Pivot
Lead foot is the axis, hands stay up
Move
Small steps, reset to a balanced stance
Your first four weeks
Three sessions a week to start, four by the end. Every session below is a real program in the library — nothing here is homework you have to invent yourself.
Week 1
Stance and the 1-2
Fundamentals: Jab & Cross three times this week. Watch the Jab and Cross tutorials before your first session and shadowbox the mechanics slowly — speed comes later.
Week 2
Add conditioning
Keep two Fundamentals sessions and add Express Sweat 15 on the days between. Add the Step and Pivot tutorials so you are punching while moving, not standing still.
Week 3
Movement and hooks
Swap one Fundamentals session for Shadow Flow & Footwork with Maya Cruz. Learn the Lead Hook so your 1-2 becomes a 1-2-3.
Week 4
Defense and volume
Add Defense: Slip, Roll, Counter and one Iron Core Conditioning session. Four sessions this week — you are now training on a real fighter's split.
Where you go after week four
30 min · Intermediate
Shadow Flow & Footwork
with Maya Cruz
Move smooth, hit clean. Foundational footwork patterns paired with shadow combinations.
25 min · Intermediate
Iron Core Conditioning
with Jordan Pike
Bulletproof your midsection. Tabata-style core circuits built for fighters.
35 min · Intermediate
Defense: Slip, Roll, Counter
with Maya Cruz
Be a hard target. Slip lines, body rolls, and counters off the back foot.
Beginner boxing questions
Do I need boxing gloves or a heavy bag to start?
No. Both beginner programs — Fundamentals: Jab & Cross and Express Sweat 15 — are shadowboxing and bodyweight only, so you need about two metres of floor space and nothing else. Gloves and a bag become useful around week three or four, when you move into heavy-bag rounds.
How long are the beginner workouts?
Express Sweat 15 is 15 minutes across three rounds plus a warm-up and cooldown. Fundamentals: Jab & Cross is 20 minutes across five guided blocks. Both are built to fit into a lunch break.
How many times a week should a beginner box?
Three sessions a week is the sweet spot for week one, building to four by week four. Boxing is skill work as much as conditioning, so frequent short sessions beat one long weekend session.
What is the first thing a beginner should learn?
Your stance, then the jab, then the cross. Every combination in boxing is built on those three things, which is exactly why Coach Martinez opens Fundamentals with a stance check before you throw a single punch.
Is boxing a good workout if I have never trained before?
Yes — it combines interval conditioning with skill learning, which keeps it engaging when a treadmill would not. Start at the guided pace, and check with your doctor first if you have an injury or a heart condition.
Throw your first real jab tonight.
Create a free account and Fundamentals: Jab & Cross is waiting in your library, with your streak counting from session one.
Start training freeShadow Peak Boxing is fitness training, not medical advice. Check with your doctor before starting a new program.