What muscles does boxing build?

Boxing builds muscles in your entire body. As you throw punches, kick the bag, and pivot you're getting a true full-body workout, just like you would with an elliptical machine , targeting your calves, glutes, hamstrings, quads, core, shoulders, upper back, and arms all at once.

How do I do a boxing workout at home?

"Your best bet is to sign up for a virtual class or session with a boxing instructor to learn some techniques, like boxing stance and how to throw punches," says Freeman. "You want something that’s safe and effective," he says. He suggests trying his 10Rounds program on Beachbody , as it’ll teach these skills. Once you know what program you want to go with, determine if you need equipment and stock up on the gear you need to follow along from home.

Is boxing a good cardio workout?

Yes. Boxing is set up like a high-intensity interval training workout. You’ll usually work in rounds, for three to four minutes each, often with higher levels of intensity mixed throughout and quick rest breaks too. The entire workout is basically nonstop, so it keeps your heart pumping. This increases your cardio capacity and endurance over time .

The Best Boxing Equipment for Home Workouts of 2023

Boxing is a great home workout and can be done with very little equipment and in a small space. Boxing workouts allow you to work your shoulders, back, abs, and legs for a full body workout. “With boxing, people think it’s only for the waist up. But it’s also leg-centric, core-focused, and teaches people how to move, turn, and work in the transverse plane of movement,” says Joel Freeman, NASM-CPT, Beachbody Super Trainer and creator of 10 Rounds, a digital boxing program.

Shadowboxing, which is basically punching air, requires speed, precision, cardio endurance, and little to no gear. Or a more traditional approach, with a heavy bag, helps you build all-over strength. Consider the space you have and the mounting requirements of the product when looking for gear to get your boxing routine started. We selected boxing equipment for home workouts for our list based on comfort, durability of the product, and ease of use.

Here is the best boxing equipment for home workouts that enhance your at-home routine.

Our Top Picks

Best Aqua Bag:

Everlast HydroStrike 100 lb Water Bag at Amazon

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Best Free-Standing Bag:

Century Wavemaster Training Bag at Amazon

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Best Gloves:

Hayabusa S4 Boxing Gloves at Amazon

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Best Hand Wraps:

Title Boxing 180” Handwraps at Amazon

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Best Hand Wraps for Beginners:

Sanabul Essential Gel Quick Hand Wraps at Amazon

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Best Jump Rope:

XYLsports Jump Rope at Amazon

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Best Hand Weights:

Title Boxing Heavy-Hitters 3lb Hand Weights at Amazon

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Best Resistance Bands:

Perform Better Mini Resistance Bands at Amazon

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Best Shoes:

Mizuno TC-11 Women’s Shoe at Zappos

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Best Mat:

Lululemon The Reversible Mat at Lululemon

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In This Article

Our Picks
What to Look For
FAQ
Why Trust Verywell Fit

4.5

Amazon

Pros

Portable—weighs under 15 pounds when empty
Shock-absorbing

Cons

Needs to be mounted to the ceiling

The Everlast HydroStrike is a top choice because it's easy to fill and use and is very durable. Freeman recommends an aqua bag because it absorbs the impact of your punches, unlike other super solid punching bags (often the free-standing ones). The only caveat is that you need a place to mount it to the ceiling.

This one comes packed without the water, weighing under 15 pounds. Once you fill it up, it’s a lot heavier and stable enough to take on your fight. When filled and mounted, the aqua bag is more than capable of enduring your flurry of uppercuts, jabs, crosses, and hooks, all while protecting your joints.

Price at time of publication: $150

Courtesy of Walmart

Pros

Adjustable height—47 to 68 inches
Free-standing

Cons

Firm to the touch
Heavy when filled

If you want to set up a bag in the middle of your living room or at-home gym, snag this one. Simply fill the base with water or sand and it’ll stay sturdy as you punch and kick.

The entire bag is covered in dense foam, which makes it durable and a worthy opponent to any energetic boxer—although it won't cushion your blows as much as our aqua bag pick. You can adjust the height to best fit your boxing stance as well—it goes from 47 to 68 inches in sets of three inches.

Price at time of publication: $200

Courtesy of Amazon

Pros

Durable
Easy to use
Breathable

Cons

Designed for beginner boxers—may not offer enough cushioning for those with more experience

These foam boxing gloves are favored by Freeman because they protect your hands and wrists as you throw powerful punches. With a pre-curved shape, they also contour to your hand for a more comfortable fit.

The velcro strap allows for customizable support around the wrist and the mesh palm ensures breathability as things heat up. The gloves come in sizes extra-small to large.

Price at time of publication: $59

Amazon

Pros

Built for comfort
Fabric blend ensures durability
Colorful options available
Affordable

Cons

Users need to learn proper wrapping technique

Doran Lewis, NASM-CPT, a boxing instructor at Chelsea Piers in Connecticut, often turns to Title for boxing gear, a well-known brand in the business of throwing punches.

These hand wraps come in a range of bright colors and color combos—and they work just as well as they look. The blend of spandex and polyester makes them stretchy yet durable. And thanks to their 180-inch length, they offer plenty of padding under your gloves.

Price at time of publication: $10

Courtesy of Amazon

Pros

Easy to slip on
Built for safety
Affordable

Cons

Can feel bulky under gloves

For those new to boxing, it’s smart to start out with a set of quick wraps, and this option from Sanabul will do the trick. You can easily put these on just like a glove (but they’re fingerless). The extra-long wrist wrap securely covers your wrist, adding protection and stability to your arm as you punch.

The gel padding will keep your knuckles safe, too.

Price at time of publication: $10

Courtesy of Amazon

Pros

Adjustable
Affordable

Cons

One-time length adjustment

Torch calories without emptying your bank account by adding a jump rope (or any other strength tool, like a balance board) to your boxing workout. This one comes at an affordable price and extends over nine feet at its full length. Adjust the rope to your height by disassembling the handles and cutting the rope—the only drawback is that you can’t go back and forth between longer and shorter lengths if multiple people are using a single rope.

If you’re not satisfied with your purchase, the brand offers your money back, along with a lifetime warranty. Lewis suggests turning to the jump rope between boxing rounds to keep your heart rate up.

Price at time of publication: $17

Courtesy of Title Boxing

Pros

Affordable
Comfortable to hold
Multiple weight options

Cons

Not ideal for strength training workouts outside of boxing

Your favorite rowing machine is too big and now you don't have room for a full-on punching bag? Grab these hand weights to add a little more load to each jab, cross, or other punch you throw at the air. The soft, neoprene outside and malleable sand on the inside make these comfortable to hold, while the strap keeps them secure around your fingers.

Choose from a one-, three-, or five-pound set—the lighter weights are ideal for a cardio boxing workout. If you do want to use these weights for other strength training workouts, though, you might want to opt for the heavier set.

Price at time of publication: $15

Courtesy of Amazon

Pros

Portable resistance
Affordable
Different resistance levels offered

Cons

Can roll up or down during certain exercises
May break when overstretched

Turn your boxing workouts into a lower body burner with exercises like squats and glute bridges, and make those exercises even more intense with the help of these mini resistance bands.

Choose your ideal resistance, from light to extra heavy, and you’ll feel your muscles working throughout each exercise. You can easily take these on the road with you, too, as they’re light and small enough to slip into your bag without taking up room or adding weight.

Price at time of publication: $19

Courtesy of Mizuno

Pros

Lightweight
Flexible
Breathable
Stable but not restrictive

Cons

Best for training, not running

Designed to give you more feedback from your feet, these Mizuno training shoes work well for boxing workouts. They help you stay steady and balanced while adding power to each punch and making it easier for you to rotate through your lower half. The shoes are stable yet flexible, so they won't hold you back when you're doing more dynamic movements. You can even add some insoles for flat feet, high arches, or any other specific concern, without adding too much bulk.

Lewis says it’s key to skip running shoes for boxing workouts, as the padded bottoms can keep you from feeling where you’re shifting your weight and can hold you back from unlocking your full potential at the bag.

Price at time of publication: $145

Lululemon

Pros

Soft
Supportive
Anti-slip side

Cons

Expensive
Color may fade over time

A mat will come in handy for ab work and stretching during your boxing routine. The polyurethane top layer of this mat is meant to stop you from slipping, even if the mat gets wet or sweaty. It also has an antimicrobial finish to keep mold away, plus it feels nice and soft underfoot.

To keep the color from fading, don’t stash this in direct sunlight, and make sure it’s dry before you put it away, too.

Price at time of publication: $88

Courtesy of Amazon

Pros

Multiple weight options available
Soft grip
Durable
Stackable

Cons

Hard to move around

If you’re looking to add weight training to your boxing routine, these sandbags will certainly do the trick. They also add an extra core challenge, as the sand moves around within the bag and creates instability for each movement.

These bags come in multiple sizes and weights, and you can use them for throws, slams, or even hold them at your chest for squats and lunges.

Price at time of publication: $50

Final Verdict

Both boxing experts say you don’t technically need any gear to get in a great boxing workout—that’s the beauty of this type of exercise. But if you’re looking to intensify your at-home boxing routine, opt for the free-standing Century Wavemaster Training Bag, the Hayabusa S4 Boxing Gloves, and a set of the Sanabul Essential Gel Quick Hand Wraps.

What to Look for in Boxing Gear for Home Workouts

Durability

You will be punching and kicking this equipment, so you want to make sure your gear stands up to your rough-housing. Look for gear made with durable materials, whether it's foam and leather for your bag and gloves or a blend of materials for your hand wraps.

Comfort

A feature that’s always key to workout equipment is comfort. You want gear that boosts your performance instead of holding you back and also feels good to wear. From your gloves and mitts to your shoes, buy equipment that fits just right.

Frequently Asked Questions

What muscles does boxing build?

Boxing builds muscles in your entire body. As you throw punches, kick the bag, and pivot you're getting a true full-body workout, just like you would with an elliptical machine, targeting your calves, glutes, hamstrings, quads, core, shoulders, upper back, and arms all at once.
How do I do a boxing workout at home?

"Your best bet is to sign up for a virtual class or session with a boxing instructor to learn some techniques, like boxing stance and how to throw punches," says Freeman. "You want something that’s safe and effective," he says. He suggests trying his 10Rounds program on Beachbody, as it’ll teach these skills.
Once you know what program you want to go with, determine if you need equipment and stock up on the gear you need to follow along from home.
Is boxing a good cardio workout?

Yes. Boxing is set up like a high-intensity interval training workout. You’ll usually work in rounds, for three to four minutes each, often with higher levels of intensity mixed throughout and quick rest breaks too. The entire workout is basically nonstop, so it keeps your heart pumping. This increases your cardio capacity and endurance over time.

Why Trust Verywell Fit

Mallory Creveling has covered the fitness industry for more than a decade, often writing about workout equipment. She’s also a personal trainer who’s tried tons of at-home workouts, including boxing. She knows what to look for to get the most out of your gear.