Training – Ultra White Collar Boxing


Category: Training

A guide to Boxing Training

Boxing training is a fantastic way to exercise and get fit. Whether you are training towards a boxing bout, training in a boxing gym with no intention of having a boxing match or training at home, the methods used by boxers are tried and tested and proven to get you in great shape.

So, what do boxers do for training? Most importantly they train consistently, and they train hard. Boxers train towards 2-3-minute rounds with 1-minute rests between rounds. Most bouts will be between 3-5 rounds, its only when a professional boxer progresses through the ranks that they have bouts with higher round numbers. Therefore, they will always follow interval training with the addition of some steady days as recovery sessions.

Almost all of the boxers you see on TV are in good shape, they have visible 6-pack or abs which encourages people to take up boxing training. We regularly hear people ask; Will boxing training give me a six pack? Or will boxing burn belly fat? The answer to that is yes if it is done consistently and combined with a healthy eating plan.

Most people will want to start boxing training at home so it is important to first gain a base level of fitness and learn some basic stance, however, do not do too much technique work at home as the last thing you want to do is drill in incorrect movements. We would recommend starting to work on your fitness at home and then when you are ready to start boxing to visit a boxing club, you can find the details of all the UWCB recommended training gyms here. For fitness sessions keep it simple, here are a few ideas on how to construct workouts which you can adapt to suit your current fitness levels, you can also find lots of workouts on the Ultra YouTube channel here.



If you are new to running, start by jogging. Once you can jog for 15 minutes you can start interval training such as running fast for 30 seconds and slow for 30 seconds. It is important to remember we are all different and different things will suit different people. Try adjusting your interval/rest ratios with different timings as they all have varied benefits. Always make sure it hard and that you are pushing yourself and you won’t go wrong in terms of increasing your fitness levels.


Circuit training

Mix up exercises between upper, lower, and mid body adjusting intervals and repetition ranges to suit your fitness levels. As with the running make sure you are trying hard and pushing yourself.

These are some movements that you will see at almost any boxing club:

  • Burpees
  • Sit ups
  • Press ups
  • Squats
  • Lunges
  • Star jumps (or jumping jacks)


Warm up

It is very important to always make sure you warm up before exercise to prepare yourself physically and mentally for the exercise you are about to do, you can find some warmups on our YouTube channel.


Cool down

Cooling down after a session is just as important as warming up, following any session make sure you take a few minutes to cool down, reducing your heart rate and stretching your muscles. This will help you to recover faster.

How often should I exercise?

How often you work out is down to your fitness level and how well you recover. The more you can train the fitter you will get, however, to be able to train you must recover well.

To help assist your recovery, here are some tips:



Recovery is key to a successful training programme. How much rest you require will depend on how hard you are training and how well you rest and recover, if you drink every night, eat junk food and do not get enough sleep then its logical that your rest period will be longer as your body won’t recover efficiently. Some people may train for 6 days and rest one, some will train 3 days and rest 4 days, it’s totally individual, one thing you can say is that the better you rest the more you train, the more you train the better you get.


Warming up and cooling down

Warming up will prepare and mobilise you for the session ahead, it will switch on your muscles and get you ready and set for the session. You can find some warmups on our YouTube channel. Cooling down is also a key element of training, when you exercise your muscles shorten, it’s important to stretch and use a foam roller after sessions to maintain and improve your mobility.

Both warming up and cooling down will both reduce your risk of injury.


Good nutrition

Food is your fuel; it will fuel you through workouts and is responsible for your body repairing itself and improving itself. Visit the Ultra Nutrition website where you will find a macro calculator to help you to work out how many calories and how much protein you need. There are also lots of meal ideas and supplements to top up your nutrition and make being healthy easy.


Adequate sleep

Your body repairs itself when you sleep, you should aim for at least 8 hours every night. You are presented with choices every day; you can stay up and watch Netflix or get an extra 2 hours of sleep and perform and feel better. There is no shortcut here, sleep is important so make sure you get enough of it.

Ultra White Collar Boxing have been running boxing events since 2009 and in that time have seen over 60,000 people take part in 8 weeks of free boxing training. Here’s a list of frequently asked questions when starting out with boxing training.


Can you get ripped from boxing?

Getting ‘ripped’ means losing weight and getting toned. If you want to lost weight you need to use more calories than you consume to create a calorie deficit. Boxing is a great way to burn calories so if you start training and add it to the guidance above on nutrition and recovery you certainly can get ripped!


Will boxing 3 times a week get me in shape?

If you are starting from working out 0 times a week and going to 3 times a week you will get in better shape and be healthier – regardless of the type of training you do. When you start you may find it hard because you are out of shape, this won’t change overnight but you can make huge progress in a few short weeks with boxing training. If you stick to it and training regularly you can change your life.


Is boxing better than running?

This very much depends on your goals, if you want to run a marathon then you need to run long distances regularly. If you are looking to get stronger, fitter, healthier and to learn a new skill then boxing is much better then running. Boxing is a full body workout and is great to help improve your overall fitness and mental health. Running and boxing training can go hand in hand as running is a great way for you to build stamina and fitness.


How many miles does a boxer run?

If you are planning to enter a boxing match with 3 x 2 minute rounds you will be boxing in total for 6 minutes. This means you don’t need to train by running 10k every day, you should train in short intervals as that is what you will be doing. A sprinter doesn’t train by running marathons and this is the same as boxing. This means you maximum run should be around 20 minutes to prepare you for a boxing bout.

With any type of training, whether it is boxing or fitness training, it is important to remember consistency is key. It takes 21 days to form a habit so keep it up and it will get easier. If you would like to sign up to take part in a FREE 8 weeks of boxing training visit our sign up page.



How to stay active and healthy at home

During these unprecedented times a lot of us are finding ourselves at home, either working from home or self-isolating, so it’s important to keep active and healthy.

In times like these the mental and physical health benefits of exercise are so important so it is key to find new ways of keeping active whilst staying safe at home.

Everyone makes excuses not to exercise, being too busy is normally the most popular. Now everyone can make time to exercise.

It’s important to make sure you set a routine in your day to day life, wake up as you normally would at a sensible time and start your day. This will help you feel motivated instantly and ready for the day. If you are working from home you have choices, you can:

  • Treat the day as you normally would when you are going to work and work your set 9am-5pm.
  • Wake up > exercise > get dressed > have breakfast > work
  • Wake up > work > exercise as a break > work
  • Wake up > work > exercise in the evening

The world is your oyster now, no meetings to make, no time constraints so do something for you, GET FIT & HEALTHY.

Use this extra time at home to get more inventive in the kitchen, you have more time so why not use it to cook (or learn to cook) something new and healthy for you and the other members of your household.

Healthy meal plans

Dedicate time every day to exercise, this can be used for running or for a workout in your garden or your living room. Do this when it works for you, if you feel motivated do this first thing in the morning, if you don’t have time in the morning, do this in the evening.  Try something new, there are lots of YouTube tutorials and workouts you can use so why not give Yoga a try or try HIIT training.

When exercising its important to make sure you warm up before and cool down and stretch afterwards. We’ve put together a few examples of workouts you can do at home

Workout 1

Every minute on the minute (EMOM)
15 x Press ups
15 x Sit ups
15 x Burpees
Repeat x 10 = 30 minutes in total

Workout 2

As many rounds as possible (AMRAP)
10 x Squats
10 x Sit ups
10 x Squat thrusts
10 x Burpees
20 minutes on the clock

Workout 3

3 minutes to complete the following exercises:
15 x Burpees
15 x Press ups
15 x Sit ups
15 x Squat thrusts
Repeat this 3-minute set 10 times

Keeping fit and healthy

When taking part in UWCB we provide you with 8 weeks of FREE training and you get to take part in a huge event, raising money for Cancer Research UK. Sign up for our next events at

Health Benefits of Boxing

Boxing training is difficult, but it is incredibly effective at improving fitness. Boxing has stood the test of time and is classed as one of the toughest sports in the world.

The Ultra White Collar Boxing (UWCB) model of 8 weeks of FREE training WORKS, you can become incredibly fit & get in great shape in just 8 weeks. It’s just long enough to get really fit but not so long that life gets in the way of the training.


You can become incredibly fit & get in great shape in just 8 weeks


UWCB events give incredible focus. People will say they want to get fit, in shape or give up a vice, but fall off track and quit after a few weeks. With UWCB you are committed, 8 weeks from the start you ARE stepping in a ring in front of 100’s of people for a boxing match. If that’s not motivation to stick at training for 8 weeks and get super fit we don’t know what is.

We provide 2 free sessions per week at UWCB, but we do advise people to train as much as possible.

The 8 week training can be a great time to give up smoking, drinking, refined sugars or any other vices you may engage in. It is genuinely an opportunity to change your life for the better, make you fitter and healthier.

Health benefits of boxing with UWCB

Why is boxing training so effective?

If you sign up with any PT or fitness class they will encourage you to do interval or HIIT training because it is super effective for fitness, fat loss and increasing strength and power. Whether this is using weights, body weight, a treadmill or any other method it is all interval training.

When boxing at the big event you will do 3 x 2 minute’s rounds. From the first to the last bell it will be 8 minutes so the training should prepare you for that. You don’t need to be using up hours of every day doing 15 mile runs to get fit.


You don’t need to be using up hours of every day doing 15 mile runs to get fit


Different interval lengths have varied beneficial effects and during your boxing training you will experience a variety of different types of interval training. Boxing training puts you through different length intervals for a reason; whilst it may seem obvious to do 2 minute intervals with one minute rests, in reality, you don’t do that during a bout, you may do 20 seconds flat out then move around at a slower pace for 10 seconds then work hard again for 30, it could literally be any intervals within that 8 minutes.

The training works because your body adapts to challenge and literally improves itself; imagine if every time you drove your car fast then parked it up it got a bit faster? Well, your body does that, push it hard and it will improve. Your body is absolutely amazing!!

Training hard during 8 weeks free training with UWCB

Improving fitness

Your body is incredible and is constantly working to improve itself.

To adapt it must be pushed, if you stay within what you think are your limits your body doesn’t need to improve, so you must work hard. There are lots of sayings like ‘Your body can do anything your mind tells it to’ or ‘Don’t stop when your mind tells you to, stop when your legs tell you to’. If you are new to exercise your mind will tell you its hard and the response to that is to stop. When doing burpees, for example, you may feel its hard and want to stop, but in reality, you don’t have to stop until your legs don’t work anymore, so keep going until you fall over; you will find this is a long time, certainly a long time past your legs hurting.


Over the 8 weeks you will get super fit


UWCB is all about pushing people beyond their comfort zone and helping them to do the amazing things they are capable of; the trainers will be on hand throughout the 8 weeks free training and push and motivate you.

One of the big benefits of boxing training is that the trainers will push you to your absolute limits, whatever they are because they want you to do well at your event, you will also be surrounded by others on the same journey as you who all want to do well.

Probably the single most important thing to remember in sessions is to work hard, if you want to get fitter you absolutely must work hard and push yourself.

Over the 8 weeks you will get super fit and hopefully keep training after the event, making a genuine positive change to your life.

8 weeks free boxing training with UWCB

Weight loss

Weight loss is actually simple, you need to create a calorie deficit (use more calories than you consume) and you will lose weight. The target is to lose fat rather than muscle. Fat loss is a controversial subject with everyone having their view. So, here’s what we think:

  • Being fit makes you more efficient at burning fat.
  • The fitter you are the longer and more regularly you can maintain higher work rates and thus burn more calories.
  • Following high intensity exercise you will continue to burn more calories than usual for a long period after the session has finished.
  • Body weight or any weight-bearing exercises will help you to retain muscle whilst losing fat.

Food is also key to weight loss and fat loss, we will talk about that in our next post.

Participants taking part in 8 weeks free training with UWCB

Psychological effects of training

If you regularly exercise you will feel better, you will sleep better and wake up better. Doing thing’s you didn’t think you could do in the gym will also carry over to other areas of your life and all of a sudden things you thought were impossible you have a go at and can do.


If you regularly exercise you will feel better, you will sleep better and wake up better


Being fit and healthy will make you proud and respect your own body which will obviously increase confidence and hopefully make you more content.

Sign up for UWCB and you will:

  • Feel better.
  • Feel an incredible sense of accomplishment.
  • Become incredibly fit & get in better shape.
  • Raise money for Cancer Research UK.
  • Increase your confidence levels.

Sign Up Today!