If you're looking to get in shape like a boxer or you're just looking for some boxing workouts to add to your own routine then you're at the right place. You can also find plenty of drills, techniques and tips to help you exercise like a champ.

Undefeated Andre Ward is a consummate professional. He’s the top fighter in his division and could make a strong claim for being the pound for pound number one were it not for Floyd Mayweather. As well as having a tremendous amount of natural talent he is also an extremely hardworking boxer, and as an athlete he is a good role model for anyone who wants to get fit.

Andre Ward’s training routine is different from over boxers in that his trainer, Virgil Hunter, revels on thrusting Ward into difficult mental situations where his resolve will be tested. In effect this means training Ward for different lengths of time and in different ways until the fighter is mentally under strain. This means that Andre develops a tough mentality as well as making sure his body is always put under pressure.

If you already workout regularly you will know yourself that you can get accustomed to workouts; you go through your routines day on day but you just don’t feel the burn any more. Your body is used to the exercise you are doing, and it expects it. It’s not being tested anymore and it is time to switch things up. This is what Hunter’s training is meant to do.

Super Intense Andre Ward Workout

Before you think about integrating this into your own regime just remember that even Andre Ward only does this once a week, because it is such hard work that doing any more than that puts him at risk of overtraining. And overtraining can easily lead to injury.

I would suggest that that you give this a try but not at the same intensity as Ward. Do it once a month, perhaps when you see your exercise gains start to stall. It could be just what you need to give your body a kick up the ass and start working. Also, this workout bears a passing resemblance to Balboa’s routine in Rocky 4, just minus the snow. So stick Hearts on Fire on your iPod and get to it.

These are performed as supersets (do each exercise in the set back to back with no rest in between.)

Set 1
- Log runs (hold a log or plate above your head, run fifty yards then rest. Repeat until you can’t hold up the weight.)
- Medicine Ball sledgehammer chops

Set 2
- Medicine ball chest pass
- Box jumps

Ward’s Usual Exercises

Like I said, Ward doesn’t do the above routine all the time because it is just too intense to be a regular thing. His normal boxing regime is much more standard and there is a lot to gain from if even if you aren’t a boxer or a professional athlete yourself.

It revolves around training for strength and endurance, as well as using bag to keep up sharpness. You can add any of these exercises into your own exercise regimes to really give them a world champion level kick. Here’s what Andre Ward gets up to when he’s training for a fight:

- Pilates
- Treadmill run (30 second sprints with increasing speed)
- Jump rope
- Shadow boxing
- Heavy bag work


Need more help? Learn a little from Carl Froch's boxing workout.

Manny Pacquiao has, until late, been considered the number one or number two pound-for-pound boxer in the sport. From 2005-2012 he went on a devastating run of dominating opponents, beating top level fighters like Erik Morales, Oscar de la Hoya, Marco Antonio Barrera and Juan Manuel Marquez. Pacquiao is known for his tireless punch rate, tremendous power and aggressive style of fighting.

He is also known as one of the hardest workers in the business, keeping up a training routine that most people couldn’t even attempt. Throughout his career he has put his hours in at the gym and built a body that is the perfect accompaniment to his tremendous talent, and without his work in the gym he wouldn’t be anywhere near where he is today. You could do a lot worse that take a leaf out of Manny’s book. If you want to be like him and you’re up for the challenge, read on for an example of the legend’s workout.

Manny Pacquiao’s focus for the last five years has been on strength and conditioning, a change brought about by the introduction of coach Alex Ariza to his training camp. Manny himself has said that although he did a lot of conditioning work as an amateur, early in his professional career it wasn’t his top priority. Imagine how great he would have been if he’d adopted conditioning early on?

The Manny Pacquiao Workout

Ready for some hard work? Because that’s what it’s going to take if you want to get in to the kind of shape Manny is in. Of course, we aren’t all world-level boxers, and many of you will be trying to fit this schedule around a Monday-Friday 9-5 job. In which case you just need to take the good bits of Manny’s training routine and adapt them to your own schedule.

6AM – Running (starting at three miles and increasing to ten as fight day gets closer), followed by sprints.

Eating and sleeping.

Then a three hour gym session:

- Shadow boxing (3 x 3 mins)
- Footwork
- Speed bag (3 x 3 mins)
- Heavy bag
- Jump Rope (3 x 3 mins)
- Conditioning (mountain climbers, power jumps, barbell hops, medicine ball push-ups and medicine ball slams.)
- Abs training (crunches, sit-ups at 1000 reps. Yep, you read that right.)

He does this six days a week.

All this is done according to the HIIT (high-intensity interval training) principles that so many athletes and boxers use to improve strength and conditioning. Now, because you’re not going to be preparing for a world title fight with Juan Manuel Marquez you can tone this down a little – perhaps two twenty minute runs a week (plus sprinting) and one hour of gym work three or four times a week. Just make sure to do things safely and leave plenty of time for recovery, because there’s no progression with rest.

Muscle Prodigy

Looking for a heavyweight routine? Take a look at Wladimir Klitschko's workout regime.

Floyd Mayweather is the pound-for-pound number one boxer fighting today. He’s undefeated and at most times looks like he’s on a completely different level to all other fighters. A lot of this can be put down to natural talent, because it is obvious he is blessed in that department. But as I’m sure Mayweather would tell you himself, ninety per cent of his success is down to perspiration.

Floyd’s philosophy is to always stay within a few workouts of optimum fitness. This means that even in-between fights you can still find him going for a late night jog, or even crunching out two hundred sit-ups after spending an evening at a club (where he doesn’t drink any alcohol at all.)

Mayweather is an athlete first, everything else second. He keeps himself in shape with a gruelling routine, so if you want to learn to train like Floyd Mayweather then you better be prepared to work up a sweat. Here are some of the exercises that keep him in shape.

Exercises Used by Mayweather

Mayweather’s main split is between endurance building exercises, designed to mean he can keep going later in the fight even when his opponent tires, and skill / strength building exercises. He puts a lot of work in on the heavy bag and pads and this means his punches stay sharp, and to get proper ring conditioning he does a hell of a lot of sparring.

Jump rope

Weight training (in moderation)

Shadow Boxing
Heavy bag
Pad work
Double-end bag

A Typical Daily Routine

Floyd trains Monday, Wednesday and Friday. Only three days a week, you ask? Yes, but Mayweather’s intensity is equivalent to six days a week for most people. He puts hours into exercising twice a day, something which most people with full time jobs can’t do.

If you’re looking to get into shape like Floyd then you can use his routine but you’ll probably need to modify it to suit your lifestyle. One thing you can’t modify though is discipline – if you want to be like Floyd then you need to think like Floyd. And that means hard work. Here’s his schedule:

Pad work
Shadow boxing
Heavy bag
Core training (sit-ups, crunches etc.)

Sparring (usually 10 rounds)
Weight Training


Sources close to Floyd Mayweather have always said that the man has a crazy metabolism, and that he can eat things that other boxers wouldn’t go near (especially Bernard Hopkins, who keeps the strictest diet on the planet.) Although he eats healthy most of the time, and has a personal chef to make sure this happens, Mayweather is prone to eating the occasional hotdog.

When he’s not eating fast food, Floyd tucks in to lots of organic vegetables and protein-rich meats like turkey bacon and chicken. He is widely known to love a good soda too and he refuses to cut those out even during a training camp. I guess you can’t argue with the results, but not everyone is like Floyd.

Looking for more tips? Check out our boxing workouts section.

Mike Tyson dominated the heavyweight division throughout the late eighties and early nineties. He was known for executing quick and powerful punches that could floor opponents within a matter of seconds, and he was a naturally gifted fighter who was born with punching power and the ability to box. Even though Tyson instinctively knew how to fight, he had to undergo training in order to maximize his fighting potential and skill. Here are some of the workout regimes that Mike Tyson did while he was in training for a boxing match.

Mike Tyson’s Early Career Training Schedule

• He jogged everyday for 3 miles starting at 5 a.m.
• He completed his run within an hour and went back home at 6 a.m.
• Tyson would sleep for four hours and then get back up at 10 a.m.
• Oatmeal was his breakfast on a daily basis.
• Around 12 p.m. he would then do at least 10 rounds of sparring with various opponents
• At 2 p.m. he would eat lunch which consisted of steak, pasta and a fruit drink
• After eating lunch, Tyson would go back to the ring to do some more sparring up until 5 p.m.
• He would then do 2000 sit-ups; 500-800 dips; 500 press-ups; 500 shoulder shrugs with a 30 pound barbell and 10 minutes of neck exercises.
• At 7 p.m. he would eat dinner and the meal was the same as lunch (steak, pasta and fruit juice).
• 8 p.m. Tyson performed 30 minutes on the exercise bike and then watched TV for before going to bed.

Tyson underwent this workout routine seven days a weeks without giving himself any days for rest. The reason he could train at such an intense level is because he had a cadre of professional trainers and medical professionals to assist him through this process. He also had to rest as little as possible in order to keep burning calories and to maintain his condition.

According to Mike Tyson (and many other boxers), weights are not necessary for boxing. Tyson developed his power and speed through the use of floor exercises or body-weight routines. These are basic exercises that people can do with their own natural body weight that will build them up over time. Tyson had also developed his skill with punching by hitting a punching bag over the years. The bags that Tyson used were gradually made heavier throughout the years. He would eventually be able to move extremely heavy bags that the average person could not bulge, with a single punch from his arm.

Keep in mind that Mike Tyson performed this workout routine up until early nineties right before his fight with Buster Douglas. This routine might not work for most people because they more than likely do not have the time or support staff to carry it out. It was Tyson’s job to constantly train and the average person would have to do a modified version of this routine to make it practical for their busy lives.

Boxers who consistently train might receive some type of benefit from Tyson’s workout regime but they too might have to make some adjustments to this schedule to make it practical for their particular level of experience. Following Mike Tyson’s routine probably won’t make a person into a heavyweight champion but it can get them into get into great shape.

Tyson not tough enough for you? Give Wladimir Klitschko's training routine a try!

After his recent unanimous decision win over Mikkel Kessler, Carl Froch’s boxing career has never looked in better than shape and although he is thirty-five years old he looks like he is at his peak. This is a resurgence that started when he beat Lucian Bute in May last year, but Froch has always kept in great shape.

Froch’s sometimes-brawling fight style means that he can get in a lot of brutal wars, and these can take a hell of a toll on the body. If you’re going to withstand them and keep fighting then you need to be in phenomenal shape. This, coupled with the fact that he has always maintained a busy fight schedule, mean that body fitness is just as important to Carl as technical ability.

Froch has shown throughout his career that he has the mental and physical fitness to compete at the top level of the sport, but you don’t need to be a world class boxer to take advantage of Froch’s training regime. Here are some of things The Cobra does to keep himself in tip-top condition.

The Exercises 

Froch uses a lot of bodyweight exercises that are good for improving and maintaining the muscle strength you already have, but he doesn’t do much work with weights. The reason for this is that while he is training for a fight he always needs to have one eye on the weigh in – coming into a fight overweight can mean a hefty fine and even a stripping of titles for a boxer. A lot of weight-based exercises can add bulk.

Adding on too much bulk, as we know, is a dangerous thing for a boxer, because it is often a struggle to make weight on the weigh-in day. This is especially true for older boxers, and at 35 Froch is going to find it tougher and tougher to keep within his division's limits. This is why he needs to watch what eats as well as making sure he doesn't do too many exercises that are meant to add on extra muscle.

Strength (these are done in circuits)
Press-ups – variations are important, e.g. incline, decline, wide and diamond.
Crunches – variations are crucial so that the body does not get used to them.

Hill climbing
Running – four / five times a week including sprints and long-distance

Shadow boxing


You may have read our article on the secrets of Bernard Hopkins’ success (LINK) and why diet is so important to him staying in shape. Carl Froch is the complete opposite. Whilst Bernard watches every gram of food that he puts into his body, Carl can eat things like pizza and fast-food and still not run into weight issues.This is often a matter of genetics - some people have a lot more leeway when it comes to bad food than others. To apply this to your own life you just need to have a good idea of how and when you put on weight. Froch is just lucky in this regard.

This isn’t to say that Froch’s diet is bad. In the run up to a fight he will mainly eat things like porridge, fruit, eggs, wholemeal foods and protein-rich meats like chicken. He eats as well as most athletes do, just without the dictatorial nutrient control of Bernard Hopkins. He probably eats a hell of a lot better than you and me, anyway!

Good luck in your fitness endeavors and I hope this helped you take some inspiration from one of the best British boxers fighting today.

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For something different take a look at how Amir Khan trains for a fight.