How to get started

A traditional boxing workout typically starts with jump rope and shadowboxing, followed by exercises that use the heavy bag, double-end bag and speed bag; it ends with body-weight exercises. Workouts are often paced in rounds, with three minutes of work followed by one minute of rest, a rhythm that lends itself naturally to high-intensity interval training.

Getting started can be as simple as shadowboxing at home alongside body-weight exercises. There are a number of at-home resources available, including digital classes like Title Boxing, BoxUnion and Gloveworx. A jump rope and mat are good initial investments that can later be combined with a heavy bag if you find you like boxing. For a more comprehensive at-home setup, FightCamp provides a heavy bag, a punch tracker, gloves, wraps and online boxing classes.

How to stand

The power from a punch is generated in the lower body and transmitted through the midsection to the arms, working the lower body, core, back muscles and shoulders, in addition to the arms. “Boxing is a sport that really starts from the ground up,” said Justin Blackwell, a Title Boxing coach based in the Los Angeles area.

But this starts with a proper stance. Stand with your feet shoulder-width apart, with your lead shoulder facing your opponent (or a mirror), and with both knees bent. Your center of gravity should be just slightly toward your back leg, almost as if you are leaning against the edge of a bar stool.

“If you’re not in that proper stance, you’re going to feel off-balance,” Mr. Pratchett said. If you are right-handed, your left hand will serve as your lead hand, with your right leg in back; for lefties, it’s the opposite.

Your fists should be positioned against your face, with your lead hand touching your cheekbone on that side and your back hand positioned against your jaw on the other. Your chin should be tucked downward, with your eyes facing forward. Your elbows should be tucked in against your side. This is your stable boxing foundation — return to it after each combination of punches.