Getting to the gym every day isn't always possible. Work runs late, the weather turns or you simply don't have the energy to go out. On days like that, setting aside twenty minutes at home instead of skipping training altogether keeps your fitness up and stops you forgetting the techniques you've learned. You don't need gloves or a heavy bag for this plan, just a few square metres of free space.
Warm-up (5 minutes)
Start with light jogging on the spot or a skipping motion. After two minutes, move on to mobility work that opens up your shoulders, hips and wrists: arm circles, hip circles and torso rotations. Spend the last minute shadow boxing at an easy pace to get your body ready for the main block. Skipping the warm-up raises the risk of injury, especially in the shoulders.
Shadow boxing (3 rounds)
Each round lasts three minutes, with a minute's rest in between. Spend the first round on your stance, footwork and jab only. Keep your guard high and bring your hand back to your face after every jab. In the second round, add the cross and the hook and throw short sequences like 1-2 and 1-2-3. In the third round, pick up the pace a little and add a defensive move or a step to the side after each combination.
At home, your feet are the easiest thing to forget. Rather than standing still and swinging your arms, step forwards, backwards and to the sides. Work in front of a mirror if you can; seeing whether your guard drops improves your technique very quickly.
Strength (4 minutes)
Finish with a short bodyweight circuit: 40 seconds of push-ups, 20 seconds' rest, 40 seconds of squats, 20 seconds' rest, then two 40-second planks. Doing push-ups on your knees is completely fine; what matters is clean movement. This block strengthens the shoulders, chest and core that put power into your punches.
Training safely at home
Watch out for furniture when you train at home; pick a space where your arms won't hit anything when fully extended. On slippery floors, wear trainers with good grip rather than training barefoot or in socks. When punching into empty space, don't lock your elbow completely; extend your arm almost fully but keep a little give at the end. If any movement causes pain, skip it rather than pushing through.
How often should you do it?
This plan doesn't replace your sessions at the gym, but it complements them nicely. Doing it once or twice a week, on days you can't make it in, is enough. Afterwards, spend a few minutes stretching and drink plenty of water. Twenty minutes might not sound like much, but done regularly you'll feel the difference in both your fitness and your technique.
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