Starting boxing without a plan is how most beginners burn out in the first month. They train too hard too early, get too sore to function, miss sessions, lose consistency, and quit.
This schedule is designed to avoid that. It builds intensity gradually, establishes the habit before the challenge, and gives your body time to adapt.
Before You Start: Equipment Checklist
- Boxing gloves (12oz) — shop here
- Hand wraps (4.5m cotton, 2 pairs) — shop here
- Skipping rope
- Training shoes (cross-trainers or boxing boots)
- Gym membership or heavy bag at home
Month 1: Foundation (Weeks 1–4)
Sessions per week: 2
Session length: 30–40 minutes
Focus: Habit formation, basic technique, basic conditioning
Session Structure (repeat for all Month 1 sessions)
- 5 min: Skip rope warm-up (alternating feet rhythm)
- 5 min: Shadow boxing — stance, basic jab and cross, footwork
- 3 x 2 min: Bag rounds, 2 min rest between (focus on stance and basic jabs, not power)
- 10 min: Bodyweight conditioning — push-ups, sit-ups, plank
- 5 min: Stretch
Week 1 goal: Learn stance and basic jab. Don't worry about power. Get through the conditioning without stopping.
Week 4 goal: Jab-cross combinations feel natural. 2-minute rounds feel manageable.
Month 2: Build (Weeks 5–8)
Sessions per week: 2–3
Session length: 40–50 minutes
Focus: Technique expansion, conditioning increase
Session A (Technical focus)
- 5 min: Skip rope
- 5 min: Shadow boxing — add hooks and body shots to the combination vocabulary
- 4 x 3 min: Bag rounds, 1.5 min rest (add 1-2-3 and 1-2-body combinations)
- 10 min: Strength conditioning — push-ups, pull-ups (or band rows), dips
Session B (Conditioning focus)
- 8 min: Skip rope with variation (high knees, side-to-side)
- 4 x 3 min: Bag rounds, 1.5 min rest (any combinations — focus on continuous work)
- 10 min: Circuit — burpees, mountain climbers, jump squats, hollow holds
Week 8 goal: 4 x 3-minute rounds with 1.5-minute rests without dropping your guard from fatigue.
Month 3: Consolidate (Weeks 9–12)
Sessions per week: 3
Session length: 45–60 minutes
Focus: Combination development, power, conditioning peak
Session structure
- 8 min: Skip rope
- 5 min: Shadow boxing — full combination vocabulary
- 5 x 3 min: Bag rounds, 1 min rest (full intensity rounds 3–5)
- 5 min: Double-end bag or focus on specific technique (if at gym)
- 10 min: Strength/conditioning circuit
Week 12 goal: Fully warmed up and through 5 x 3-minute rounds in 35 minutes. Defensive habits (guard, head movement) are automatic, not conscious.
Adding Gym Classes
If you're training at a boxing gym alongside this home training plan:
- Replace 1 home session per week with a gym class from week 1
- Add a second gym session from week 5 onwards
- Pad work with a coach 1–2x per week is the highest-value session you can do — prioritise it
Common Beginner Mistakes to Avoid
- Training through wrist pain: Pain in the wrist during or after bag work means something is wrong — technique, wrapping, or glove quality. Stop, assess, fix.
- Skipping the warm-up: Cold joints and tendons in a session means injury. The warm-up is not optional.
- Punching harder than you're ready for: Power develops from technique first. Muscling punches before the technique is established creates bad habits and injuries.
- Training too many days: Two solid sessions per week consistently beats five exhausted sessions per week. Beginners need rest days to adapt.
Getting Started
If you're in Sydney, Killa Boxing Marrickville runs beginner programs for all levels. If you're elsewhere in Australia, we ship gear free on orders over $150 to every state and territory.
Shop boxing equipment → | Delivery times by state → | Beginner gear guide →