Duration of the online course: 5 hours and 24 minutes
New
Build real boxing skills and get fit fast with a free beginner course—stance, punches, footwork, defense, and bag workouts. Start today, earn confidence.
In this free course, learn about
How to set up beginner, intermediate, and advanced heavy bag workouts for fat loss
Correct boxing stance basics: balance, guard, chin tuck, and weight distribution
How to wrap hands properly and why wraps protect knuckles, wrists, and tendons
How to throw core punches: jab, cross, hook, and uppercut with proper mechanics
How hip/core rotation and body alignment generate power while staying safe
Heavy bag fundamentals: targeting, range, form, breathing, and avoiding injuries
Double-end bag skills: timing, accuracy, rhythm, defense reactions, and coordination
Speed bag purpose and routines to build rhythm, endurance, and shoulder conditioning
How to hold focus mitts correctly and catch straight punches safely and efficiently
Footwork essentials: stepping, moving forward, pivots, angles, and cutting off the ring
Basic defense: blocking, slipping, bob-and-weave, clinching, and taking a punch
Offense tactics: counterpunching, feints, pressure-fighting basics, and jab strategy
Training planning: shadowboxing benefits, home-gym boxing workouts, and using equipment
Want a workout that boosts fitness while teaching a real combat sport skill? This beginner boxing course helps you build solid fundamentals from day one, even if you have never worn gloves before. You will learn how to move, strike, and defend with control, turning practice into a structured routine you can repeat at home or in a gym.
You will start by setting a strong foundation: a balanced stance, good posture, and safe habits that protect your hands and wrists. From there, you will develop the essential punches—jab, cross, hook, and uppercut—so your technique feels efficient rather than forced. You will understand how to generate power using your hips and core, how to stay relaxed, and how to maintain balance so you can punch without burning out.
Training is not only about throwing punches; it is also about learning timing, distance, and movement. You will practice footwork, pivots, angles, and ring control concepts that make everything work together. Defensive skills like blocks, slips, and bob-and-weave will help you feel calmer under pressure, while shadowboxing sessions reinforce coordination, rhythm, and breathing.
To turn skills into conditioning, the course guides you through heavy bag, double-ended bag, and speed bag training, with routines that progress in intensity. These workouts are designed to help improve stamina, sharpen accuracy, and support fat-burning goals while keeping technique at the center. You will also see how focus mitt work is structured, how to select gloves, and what to consider before sparring so you approach training with confidence and good judgment.
Along the way, you will pick up practical know-how—from managing common issues like swelling after a black eye to understanding the basics of scoring a boxing match. By the end, you will have a complete beginner roadmap: safer mechanics, better conditioning, and a repeatable practice style you can keep building on.
Course content
Video class: The Heavy Bag for Beginners. Fat Destroyer! Use Boxing to Get into Fantastic Shape and Burn Fat.04m
Exercise: What is the main goal of the beginner's heavy bag workout routine in boxing?
Video class: Boxing Stance (A step by step guide for Beginners)06m
Exercise: What is an important aspect of a proper boxing stance?
Video class: How to Wrap your Hands for Boxing (A step by step guide for Beginners)03m
Exercise: Which of the following is NOT a reason why hand wraps are important for boxing or kickboxing?
Video class: How to Throw a Jab (A step by step guide for Beginners)06m
Exercise: What is a key aspect of an effective boxing jab?
Video class: How to throw a Cross in boxing (A step by step guide for Beginners)03m
Exercise: What is the fundamental purpose of rotating your hips and core when throwing a cross punch in boxing?
Video class: How to Throw an Uppercut - Boxing (A step by step guide for Beginners)03m
Exercise: What is essential for achieving power in an uppercut punch?
Video class: How to Throw a Hook in Boxing (A step by step guide for Beginners)03m
Exercise: Which aspect of the body is NOT directly involved in generating the power of a hook punch?
Video class: Learn the Basics for a Heavy Bag Workout (get the most out of your workout!)02m
Exercise: What is an important aspect of punching a heavy bag correctly?
Video class: An Intermediate Heavy Bag Routine03m
Exercise: In the intermediate heavy bag workout routine, how many minutes does one rest between rounds?
Video class: Advanced Heavy Bag Routine (Time to Destroy Some Fat)04m
Exercise: What is the structure of the advanced heavy bag workout?
Video class: How to use The Double-Ended Bag (From Beginner to Pro in minutes)03m
Exercise: What is one of the primary benefits of working with a double-ended bag in boxing?
Video class: Master the Double End Bag | Easy Beginner's Guide | Boost Your Boxing Skills Today!02m
Exercise: What is one of the primary benefits of using a double-ended bag?
Video class: An Advanced Routine on the Double-ended Bag05m
Exercise: According to the advanced double-ended bag routine described, which of the following is not one of the primary benefits of this workout?
Video class: How to use the Speed Bag (go from beginner to pro in minutes)04m
Exercise: What is the primary purpose of using a speed bag in training?
Video class: Focus Mitt Tutorial for Beginners ... Learn how to hold the mitts like a pro!08m
Exercise: When holding focus mitts for a boxing workout, what is the recommended technique for catching straight punches like the jab and the cross?
Video class: Basic Boxing Footwork for Beginners09m
Exercise: What is the key aspect of moving forward in boxing footwork effectively?
Video class: How to Block Punches (step by step for beginners)10m
Exercise: In boxing, where should you focus your gaze to best see incoming punches using your peripheral vision?
Video class: The Bob and Weave (step by step for beginners)08m
Exercise: What is the primary purpose of the bob and weave technique in boxing?
Video class: How to Slip Punches (step by step for beginners)08m
Exercise: Why is it important to not overexaggerate your slips while boxing?
Video class: The Most Underrated move in Boxing!!...The Boxing Pivot04m
Exercise: What is a key benefit of using a pivot in boxing?
Video class: How to Cut off the Boxing Ring (step by step for beginners)05m
Exercise: In boxing, what is the main purpose of cutting off the ring?
Video class: Looking to train like a fighter? Which Style of glove is best for you?06m
Video class: Getting Ready to Spar (A step by step guide for beginners)07m
Exercise: Which protective gear is considered optional for beginners in boxing, according to the video?
Video class: How to Clinch in Boxing (Step by Step for Beginners)07m
Video class: A Beginner's Guide to The Range In Boxing07m
Exercise: In boxing, what is one of the key aspects to having good range according to the video?
