Starting boxing without a clear plan leads to one of two outcomes: overwhelming yourself and quitting, or meandering without clear progression. This 8-week starter program gives beginners in Australia a structured, progressive pathway from absolute zero to a confident, capable beginner boxer who can hold combinations, maintain rounds, and train safely with partners.
Before You Start
Equipment needed: Boxing gloves (14oz recommended), hand wraps (4.5m, two pairs), skipping rope, comfortable exercise shoes. A heavy bag access (gym or home) is ideal but not essential — the first few weeks can be done shadow boxing only if needed.
Medical: If you have any cardiovascular conditions, joint injuries, or haven't exercised regularly in years, check with your GP before starting.
Weeks 1–2: Foundation
Frequency: 2 sessions per week
Duration: 30–40 minutes per session
Focus: learning the stance, the basic guard, and the jab.
Each session: 3 minutes skipping → 3 minutes shadow boxing (just jabs and movement) → 3 × 2-minute heavy bag rounds (jab only) → cool down. Rest as needed between rounds — this is about learning form, not cardiovascular output at this stage.
Weeks 3–4: Adding the Cross
Frequency: 2–3 sessions per week
Duration: 35–45 minutes per session
Add the straight right (cross) and the jab-cross combination.
Each session: 5 minutes skipping → 5 minutes shadow boxing (jab, jab-cross, footwork) → 4 × 2-minute bag rounds (jab-cross focus) → 3 minutes core work → cool down.
Weeks 5–6: Hooks and Three-Punch Combinations
Frequency: 3 sessions per week
Duration: 40–50 minutes per session
Add the left hook and the classic 1-2-3 combination (jab-cross-hook).
Each session: 5 minutes skipping → 5 minutes shadow boxing (all three punches) → 5 × 2-minute bag rounds → 5 minutes core → cool down. Introduce pad work with a partner if available — even basic 1-2-3 combinations on pads are a significant quality upgrade.
Weeks 7–8: Consolidation and Rhythm
Frequency: 3 sessions per week
Duration: 45–60 minutes per session
Add the uppercut. Work longer rounds (3 minutes). Focus on flowing between combinations rather than single shots.
Each session: 5 minutes skipping → 6 minutes shadow boxing → 5 × 3-minute bag rounds (with 1-minute rests) → 5 minutes core → cool down. Optional: book a pad session with a coach to assess and correct form.
After 8 Weeks
You'll have: solid basic punches, reasonable cardio for 3-minute rounds, and confidence in the gym. Next step: join a beginner group class, get a few sessions with a coach, or start sparring preparation if you're interested in contact work.
Train at Killa Boxing → | Getting started guide → | Shop all equipment →