Boxing is a fast-paced sport that requires significant stamina from participants to last through the rounds of a match. Building up your endurance takes time, but here are some exercises that will help you along the way.

5 Exercises to Build Boxing Stamina

1. Hit the Pavement

Each round of a match requires two to three minutes of focus with just 30 to 60 seconds of rest, so train in these same intervals to build stamina. An 800-meter dash takes about two to three minutes. Give yourself a minute of rest between each sprinting interval, and gradually decrease the break to 30 seconds to build your endurance.

2. Spar

For this boxing exercise, grab a partner and climb into the ring. Challenge yourself with a more experienced partner who will help you identify your weaknesses. Striving to keep up with them will also contribute to your endurance.

3. Use a Speed Bag 

Use a speed bag at the gym or install one at home to help build arm strength. During each session, aim to do at least three or four rounds of speed bag punches. Your focus shouldn’t be on speed, but rather your accuracy and duration.

4. Jump Rope

Jumping rope is known as a quintessential boxing exercise because it’s not only a cardio workout but also boosts leg strength and stamina. The quick movements will improve your footwork as well as prepare you for moving around the ring and dodging your opponent’s strikes.

5. Build Heart Strength

While exercise in any form is a cardiovascular workout, certain routines will target your heart in particular. Incorporate mountain climbers, planks, and heel touches into your training to get your blood pumping and exercise your heart.

If you’re looking for professional insight into boxing, turn to TM Productions in Honolulu, HI. As a highly skilled fighter with an impressive win record, Tessa Moon takes pride in preparing other female boxers for matches. Call today at (808) 291-7817 to inquire about coaching. Find more information about Moon and her skills online.