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Ole BarthMixing up your training once in awhile can really breath new life into your workouts and your mojo.  If you are sick of the same old thing, it’s likely causing you to  go through the motions rather than getting the most out of your workouts.  How about trying a new form of training like boxing?  I’ve recently gained some great insights into the world of boxing and it really is a great workout.  It’s roughly 80% anaerobic and 20% aerobic, meaning you will really tap into your endurance levels, stamina, agility, explosive power, speed, mental strength, etc. The variations used in boxing engage the core and build on all of the above.  An average workout can easily burn over 700 calories and that’s nothing to sneeze at!

I’ve had the great opportunity to ask a few questions of Ole Barth an Olympic Boxing Trainer.  Ole resides in Münster, Germany and was once heavily into Muay Thai, but shifted his focus to boxing about 7 years ago.  His studio offers training to the young and young-at-heart.  From self defense and basic principles of boxing to group training that even incorporate Crossfit exercises, he will challenge anyone of any condition.

ole barth

Whether its basic instruction or full fledged competition, boxing is an awesome workout and sport. Running or other cardiovascular exercise will greatly increase your endurance in the ring.  Running about a half mile would closely mimic the duration of a single three minute round in boxing.  After resting and repeating, these intervals are similar to the way I most enjoy training which is to elevate the heart rate and then lower it and repeat for several rounds.  Surprisingly, Ole states that 80% of your upper body movement comes from the legs in this sport.  Better not skip leg day people!

Boxing workouts can include everything from jumping rope, shadow boxing, heavy bag, speed bag, sparring, weight training, running and body weight exercise such as push ups, pull ups, box jumps, squat jumps and split squats to name just a few.  These exercises will all help to build upon your explosive abilities in the ring.

Sample boxing workout:

Warm Up:

5 minute warm up with jump rope variations or running in place


3 minutes work |  1 minute rest:

8 rounds of punching on the bag or mitt work (70-120 punches per round)

20 seconds each of throwing jabs, combination punches, double jabs, cross, left hook

same on other side

Conditioning skills:

20 squat jumps, 20 push ups, 20 sit ups (repeat 4 times)

Cool down:


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