Boxing Workouts to Lose Weight


For anyone who is interested in not just losing weight, but also becoming strong, lean and toned, boxing training is the answer. Boxing workouts are intense, hence you burn calories at a high rate and work on all the muscles of your body. This leaves you with a toned body and stronger, more defined arms and legs.

Boxing related movements require you to develop balance and coordination, which enhances stability in the body and ultimately gives you a good form.

Boxing workouts are effective means to lose weight as they can make you burn around 350 to 500 calories in just one hour. This is because the exercises that constitute boxing training i.e, pad and bag work, skipping and groundwork are all aerobic exercises. The workouts involve repetitive motions in punching and other movements which are supported by the “core” muscles of the body.

This develops local muscular endurance, cardiovascular efficiency and imparts strength training. This kind of activity is also said to help relieve stress and improve mental acuity. Some training options are explained in the following part that can help you lose weight at a faster rate.

Boxing Workouts for Weight Loss

Plyometric Circuit Training
Essential to a good boxing workout are plyometric circuits. Plyometric circuit training is designed to meet the demands, an actual fight places on a boxer. A boxer needs his strength and explosive power during each two to three minutes round. Plyometric circuit training consists of the following eight circuits which take two minutes per circuit (the duration of a round in amateur boxing) to complete. The pattern to follow is to rest for a minute between each circuit, and perform the sets of circuits to recreate the conditions of a fight. Each exercise must not be done for more than 15 seconds, as it should be done at a very high intensity.

Here is what you need to do: begin with vertical jumps, then chin-ups, followed by seated medicine ball throws with a partner. Next comes straight one-two jab-cross punches with dumbbells. After that use a swiss ball while alternating abdominal crunches with the incline press-ups. Do side jumps with a 20-30 cm high rope. Follow it up with flurries of punching combinations while holding 1-2 kg dumbbells, and lastly, close the circuits with 3-5 kg medicine ball sit-ups and throws.

Cardio Training
The cardio portion of a boxing workout should be in the form of interval training. A good idea would be an 800 meter interval, which is similar to a three-minutes round of professional boxing. The following cardio workout is designed keeping in mind 4 two-minute rounds of amateur bouts. Start with a 1,200-1,600 m warm-up combination of jogging, hopping and short sprints. Then move on to three 600 m intervals at medium intensity, ensuring a break for a minute or two between the runs. Follow it up with three 200 m intervals at a high intensity, interspersed with 30 seconds rests, and jog back to the start point after each run. End with a 800 m slow jog to warm down. For best results, perform two interval training sessions per week.

Motor Programming
An essential part of boxing workouts is to condition the body to boxing specific actions, and make them reflexive. Even a runner with a lot of stamina will be exhausted after just a couple of rounds. For this reason, the skills of throwing a punch with proper posture and leverage need to be developed. Your trainer will draw out a workout that will include boxing sessions. This may include one-on-one practicing jabs, punches and upper cuts in the ring.

Equipment for Boxing Workouts

Along with above mentioned training exercises, there is certain equipment which when available can make boxing workout more beneficial. Take a look at the following equipment that can be used in your weight loss program.

Punching Bag
There are several advantages of a punching bag, one of them being its availability at cheaper rates. If you have a punching bag at home, you can save a lot of money that would be spent on the trainer as well as the equipment in the gym, provided you do the exercises in the right manner at the right time. Secondly, since the bag will always be in front of you, it will be motivating for you to exercise more and more.

Speed/Focus Ball
A focus ball or a speed ball we may call it, is an effective equipment in your boxing workout as it allows you to time your punches. It also allows you to speed up your punches, level by level. Initially you may require more time to work out according to the focus ball, however once you get used to it, with continuous practice, it will become easier. As far as installation of this device is concerned, it is not very difficult. You just have to drill some holes in the wall or the ceiling, whichever is convenient, and you are done.

If you’ve tried other workouts but not seen results, it may be the time to try boxing workouts to lose some pounds and stay fit. The best part of this kind of workout is that it can get you hooked on exercise, as it is like learning a skill. You may even find yourself incorporating combination punches after a while.


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Hi! I'm Natalie and welcome to my blog.

I've been working as a weight loss specialist for over 15 years, and in that time, I've learned one thing: a healthy weight loss is the only plan that is sustainable long term. I am a big advocate of the Ketogenic diet and fasting. Both working together have great health benefits, and help with weight loss.

I have compiled in this blog articles that can help change your body completely and get to the other side of the tunnel, easily and fast.

Thanks for stopping by, and I hope you find something to help you along the way.



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