Getting Fit for the New Year? How a Beginner Can Start Boxing at Home

A man in boxing gloves standing in a defensive stance, with his arms up in front of his face.

We’re already two months into 2022. How are you doing with your New Year’s Resolutions?

Fun fact: Time Magazine lists losing weight and getting fit as being among the most common, and commonly broken, New Year’s Resolutions people make annually. In other words, if you’re struggling to keep up with 2022 plans already, don’t worry; you’re not alone.

That doesn’t mean you should give up, though. If you really want to get into better shape, one of the best ways to do that is by learning to box. More than just exercising your arms, boxing is a full-body workout that helps burn calories, build muscle, increase stamina, improve cardio, and fine-tune speed and agility.

If you think boxing is only something you can do at a gym or with a professional trainer, however, think again! Thanks to the Quiet Punch and other advancements in at-home boxing equipment for beginners, it’s never been easier to do it yourself.

In this helpful guide to boxing for beginners, we’ll break down the advantages and disadvantages of boxing at home, as well as provide some useful tips for getting started.

A woman wrapping her hands in preparation for a boxing workout

Boxing 101 for Beginners

Benefits of Boxing for Health & Wellness

Before we get into the “how” of boxing, let’s discuss the “why.” Consider this Boxing 101 for Beginners. How exactly can boxing help you achieve your fitness goals for 2022?

Boxing is unique in that it’s simultaneously one of the most accessible forms of exercise and one of the most challenging. It’s easy to get started, but the more you box, the more boxing asks of you. In other words, your workout scales with you. You don’t need to switch out boxing for some other exercise once you get to a higher level of fitness; instead, your boxing exercise will naturally progress as your skill does.

Boxing is also customizable, meaning that you can adjust your workout to meet your needs, all without sacrificing your workout’s effectiveness. Even a relatively simple beginner heavy bag workout, while low in impact, is nevertheless high in intensity.

Simply put, boxing just plain works. The average person can burn around 400-500 calories in just 30 minutes of boxing, while also…

  • building strength in the upper body
  • increasing speed and flexibility
  • developing a higher level of confidence
  • improving endurance
  • heightening mental focus
  • …and more!

Altogether, this makes it one of the most comprehensive forms of exercise today.

Pros & Cons of Boxing Training at Home

Obviously, like any other form of exercise, at-home boxing for beginners has a number of advantages and disadvantages compared to boxing at a gym or with an in-person partner.

In terms of positives, arguably the greatest benefit of boxing at home is the convenience. For many people, the hardest part of sticking to an exercise routine is finding time to go to the gym or meet with a trainer. At-home boxing eliminates that stumbling block by making your entire workout available to you at all times.

Even better, with portable equipment like the Quiet Punch doorway punching bag or removable heavy bag sensor, you’re not confined to any one workout space. You can take your regimen with you anywhere!

That said, as with any at-home workout, boxing privately instead of at a gym does have some drawbacks. The biggest one is undoubtedly the lack of person-to-person interaction you could more easily get when attending a gym and working one-on-one with a trainer or friend.

Having a trainer to offer professional guidance or a friend to provide constant motivation is extremely valuable, especially for beginners. That’s why the Quiet Punch comes with a free mobile app that helps boxers everywhere join up to support and compete with one another. It’s also why the Quiet Punch comes with free access to a library with hundreds of hours of free training videos.

Just because you’re not at the gym doesn’t mean you can’t still get a gym-quality workout!

Close-up of a fist striking a punching bag

How to Box for Beginners

Basic Boxing Stances for Beginners

Okay, now that we’ve gone over what boxing can do for you, let’s gear up and start hitting the bag! First, though, it’s important to properly wrap your hands for boxing. This will help protect your wrist and fingers from the wear and tear of hitting your Quiet Punch bag.

Before you throw a single strike, however, you also need to learn some boxing stances. Here are some simple ones to get you started:

  • Upright Stance
  • Start by positioning your legs shoulder-width apart, with your right foot slightly behind your left, and your right heel just barely off the ground. Your toes should be turned slightly inward.

    Raise your left fist up in front of your face, about six inches away from your eyes, while keeping your right first near your lower jaw. Both elbows should be held close to your torso. Lower your head slightly so that it’s partially shielded by your fists.

  • Crouching Stance
  • Although very similar to the upright stance, the couching stance is useful for defense, making it easier to avoid punches from taller opponents.

    Position your arms and legs the same way you would in the upright stance, then bend your knees so that you’re in more of a crouched position. Because it can be harder to keep your balance while crouched, it’s a good idea to lean forward slightly when throwing punches, and also to keep your feet closer together.

  • Southpaw Stance
  • “Southpaw” is a boxing term that refers to boxers who are left-handed. A Southpaw stance, whether upright or crouching, is essentially the same as a right-handed stance.

    In other words, if you’re a lefty, you’ll want to position your left foot behind your right foot and raise your right fist in front of your eyes while keeping your left near your jaw.

    Basic Boxing Punches for Beginners

    Once you’ve got a handle on your boxing stance, it’s time to get punching!

    Before you attack the bag, it’s a good idea to warm up with some shadow boxing. Essentially, you’ll want to get into your stance and throw some punches at the air. This will help you get into the rhythm while also getting your heart rate up. You can also work on your footwork by circling your bag while doing this, which will help you stay limber.

    Here’s a brief overview of the four main types of basic boxing punches for beginners. Keep in mind that, for some of these, there are variations based on whether you’re attacking with your lead or rear hand. The goal is to get you comfortable enough with these basic styles that you can begin to mix them into various boxing combinations.

  • Jab
  • Always performed with your lead hand, the jab is a quick, straight punch forward. At the same time that you throw your first forward, you also want to pivot your waist slightly to increase your reach, then immediately return to your previous position after the punch is thrown.

  • Cross
  • Always performed with the rear hand, the cross is so-named because your fist moves across your body as it heads towards your target. It requires greater rotation of your back hip, and, as a result, producer greater striking power.

  • Hook
  • The hook can be thrown with either your lead or rear hand. As its name implies, this punch involves throwing your fist in a wide, hooking motion. Your arms should be held at a 90-degree angle and parallel to the ground when preparing to throw a hook.

  • Uppercut
  • The uppercut can be thrown with either your lead or rear hand. Uppercuts are thrown at a target from below, aiming to strike either an opponent’s lower jaw or solar plexus region.

    Get Healthier & Happier Using the Quiet Punch

    Whether you’re looking to lose weight, build strength, feel more confident, or even learn some helpful self-defense techniques, we hope the above advice outlining how to box for beginners will help you achieve your life goals for 2022.

    Boxing at home isn’t right for everyone, but if it’s right for you, you should definitely try the Quiet Punch. There’s no better piece of home-gym boxing equipment available today. Using our doorway punching bag or heavy bag punch tracker, you can super-charge your workout for maximum efficiency and effectiveness.

    Keep track of your progress with our punch-counting mobile app, then log on to train or compete against fellow boxers from all over the country! Discover the benefits of a home boxing workout today!