1. Build a baseline to work from. Start jogging. Jog every morning at a slow, steady pace until you can run for an hour at a time. While many people think that 30 minutes is a good starting point, being able to move continuously for an hour gives you a solid platform to rest on when the fight goes long.
2. Do hill work or sprint work. Since boxing involves high-intensity bursts of energy, work on being able to go from slow and steady to fast and furious. Out of every mile you run, make an effort to sprint a quarter of it and use the next three quarters to recover. If you're running hills, don't slack off. Push through the burn until you make it to the top of the hill. However, if running truly hurts, stop training and see a doctor. The phrase "no pain, no gain" is outdated.
3. Jump Rope. No other workout provides a total body workout with greatly accelerated calorie burn. Jumping rope also strengthens the muscles in your lower legs and improves your coordination, both of which are important in the boxing ring. Intermix bursts of extremely fast rope work with slow and steady periods.
4. Spar with a partner or with a bag. The best conditioning for boxing is boxing itself. Train hard and heavy for three to five minutes then recover with five to 10 minutes of slow and steady work.
Free initial workout at Sarasota Fitness and Fight Club.
No Frills Just Fit
One-on-One training 5 days a week Monday to Friday 5:30 pm to 8 pm