Mary Kom, the Indian boxing champion and Olympic medallist, brings a sporting background built around discipline, endurance, technical skill and consistent training. In an interview published by The Indian Express, she described beginning her day with a 15 km run and also mentioned skipping rope, shadowboxing, weight training and badminton. She described eating a balanced diet featuring rice, vegetables, fruit, meat, bread, eggs, lentils and roti, with occasional sweets. These details are based on her published account and should not automatically be interpreted as her current daily schedule in 2026. A 15 km run and elite boxing workload are also not appropriate starting points for everyone. The seven-day programme below adapts the principles of boxing fitness into a more manageable template, rather than attempting to replicate an elite athlete's training load.
📅 The weekly plan
🔥 Monday
Aerobic conditioning- Easy run or brisk walk 25–40 minutes
- Skipping rope 5x1 minute with recovery
- Shadowboxing 4x2 minutes
- Gentle hip and calf mobility
🏋️ Tuesday
Full-body strength- Goblet squats 3x10
- Dumbbell Romanian deadlifts 3x10
- Push-ups 3x8–12
- Seated rows 3x10–12
- Plank 3x30–45 seconds
🥊 Wednesday
Boxing technique and footwork- Dynamic warm-up 8–10 minutes
- Shadowboxing 4x2 minutes
- Forward, backward and lateral footwork drills
- Skipping rope 4x1 minute
- Easy cool-down walk
🛁 Thursday
Recovery and mobility- Easy walk 20–30 minutes
- Gentle hip mobility
- Thoracic rotation exercises
- Shoulder mobility drills
- Light stretching
🏋️ Friday
Strength and power foundations- Squats 3x8–10
- Dumbbell rows 3x10
- Dumbbell shoulder press 3x8–10
- Glute bridges 3x15
- Dead bugs 3x10 each side
❤️ Saturday
Cardio and coordination- Easy cycling, swimming or jogging 25–35 minutes
- Skipping rope 4x1 minute
- Shadowboxing 3x2 minutes
- Balance and footwork drills
- Cool-down stretching
😴 Sunday
Rest and regeneration- Rest from structured training
- Optional relaxed walk
- Prepare balanced meals for the week
- Prioritise sleep and hydration
🥗 Diet
- In her published interview, Mary Kom described a balanced diet containing boiled rice, green vegetables, fruits, meat and bread.
- She described having a light shake before exercise and a more substantial breakfast with vegetables, fruit juice, eggs and bread.
- Her account also included meals with meat, lentils, vegetables and roti.
- She identified water and fruit juice as part of her hydration habits.
- She said she occasionally enjoyed jalebi, ice cream and other sweets.
- For a similar balanced approach, include protein at each main meal and adjust carbohydrate portions to your activity level.
- The interview describes her reported eating habits at that time; it is not a medically prescribed diet or confirmation of her exact current menu.
💡 Key takeaways
- Boxing fitness combines aerobic conditioning, coordination, technical practice and strength.
- Running, skipping and shadowboxing train different aspects of athletic performance.
- A balanced Indian diet can support fitness without eliminating every favourite food.
- Elite athletes' workloads should not be copied without considering experience, recovery and individual health.
- Build running distance and training intensity gradually, especially if returning after a break.
Photo: Wikimedia Commons. Compiled from public interviews and trainer reports. Adapt volume to your own level.
