Want to get experimental with your fitness regime? Don’t worry we won’t ask you to punch the wall and suffer in pain for days. There is a much better and engaging fitness workout you can opt for.
We are here to introduce a boxing fitness workout to help you ditch your boring gym routine. You don’t have to be a professional boxer or enter the ring to be in shape. You can easily adapt to new and fresh exercises with a heavy bag.
Boxing can serve various purposes for every individual. It is not only a popular combat sport but can help maintain your fitness goals. Ready to transform your fitness regime for a healthier you? Let’s begin.
Steal the most engaging boxing workout!
The idea of boxing as an exercise workout will transform your fitness regime. The use of dynamic punches, kicks, strikes and grappling will help you get in shape. Believe it or not a typical boxing workout burns 400-800 calories per hour.
With such exciting stats boxing has now become an even more effective way to hit the gym. To help you get started we have enlisted some of the most impactful boxing workouts for you.
Jump rope workout
Jump rope workouts are one of the best ways to boost your cardiovascular health. Engaging in continuous jumping will elevate your heart rate and enhance your stamina. A jump rope workout is intense and can help you burn calories in a short span.
It is a full-body workout that engages your legs, core, arms and shoulders. A jump rope workout will tone your muscles real quick. To perform a jump rope workout you have to incorporate the following techniques.
Techniques to perform jump rope workout
For a jump rope workout you have to follow the right techniques. Here’s how you can execute it.
- Hold the handles of the jump rope
- Keep your elbows close to your body and your wrists steady
- Slightly bend your knees to absorb the impact
- Jump just high enough to pass the rope
- Coordinate your breathing with jumps
Variations in jump rope workout
Basic jump
Opt for a standard two feet jump where both your feet leave the ground simultaneously.
Alternate jump
For an alternate jump, you have to lift one foot slightly higher than the other. Alternate each foot as you jump the rope.
Double unders
Swing the rope twice with each jump. However, for such advanced variations you require precision and timing.
Cross jumps
Cross your arms in front of you as the jump rope comes over your head. Uncross your arms before the next rotation.
Shadow boxing
Shadowboxing or sparring is a technique that helps you mimic punching combinations. You can fight with an imaginary opponent and practice defense maneuvers. Shadowboxing helps improve your techniques, punches and footwork.
It is a high intensity workout that helps burn calories and ensure weight management. Mentally visualizing your opponents will help improve mental focus as well. Exercise with a heavy bag and ensure a better fitness regime.
Techniques to perform shadow boxing workout
- Adopt a proper boxing stance and bend your knees slightly to balance the weight evenly
- Practice various punches such as jabs, crosses, hooks and upper cut
- Focus on correct form, extension and footwork
- Incorporate head movements and visualize the opponent in front of you
Variations in shadow boxing workout
Speed shadow boxing
With speed shadow boxing you can perform punches and movements at accelerated speed.
Power shadow boxing
Slow down your movements and emphasize power and control. This variation can help build strength and endurance.
Interval shadow boxing
Incorporating intervals during high intensity shadow boxing along with low intensity boxing. This will help you condition your cardiovascular health too.
Cardiovascular training
You’ll be astonished to know that nearly half of adults in the United States have poor cardiovascular health due to less physical movement. Cardiovascular training improves your heart rate and enhances your ability to pump blood. Such intense cardiovascular exercises will improve your stamina and endurance. With better blood circulation you can ensure better nutrient and oxygen supply.
Variations in cardiovascular training
Long steady state cardio
Running or jogging is a classic form of cardiovascular training. It is an effective way to burn calories and improve cardiovascular health.
Cardio dance classes
Cardio is an effective and enjoyable fitness workout. A dance based cardio workout will help you improve your cardiovascular training.
Cross training
You can incorporate cardio exercise into your workout routine to engage different muscle groups.
High intensity interval training(HIIT)
HIIT is an intense workout that involves cardio shorts. It improves the efficiency of blood flow and metabolism rate. You can ditch long duration workouts as HIIT is time efficient. You can indulge in exercise such as running, cycling and body weight training.
Techniques to perform High intensity interval training
- You can choose high intensity exercises such as sprinting, jumping or burpees
- Perform a maximum of 20 second and indulge in 10 seconds of low-intensity interval
- Gradually increase the intensity and duration of HIIT
- Combine high intensity cardio exercises with strength training
Variation in HIIT training
Running HIIT
For running HIIT you can sprint or run at maximum intensity for short intervals.
Cycling HIIT
You can alternate between intense cycling sprints and slower paced cycling.
Bodyweight HIIT
For bodyweight exercises, you can incorporate burpees, jumping jacks, and mountain climbers in a high intensity circuit.
Medicine ball exercises
Medicine balls help engage multiple muscle groups. It helps target the core, upper and lower body and enhance coordination and stability. Medicine ball exercises help involve versatile fitness levels. You can improve your speed, power and strength.
You can mimic functional movements as it is beneficial for various sports and fitness activities.
Techniques to perform medicine ball exercises
- Slam the medicine ball to the wall as it helps engage whole the body
- Bent your knees and hold the ball in front of you
- Twist your torso and touch the ball of ground on either side of your body
- Stand facing a wall to throw a medicine ball against with force
Variations in medicine ball exercises
Single leg medicine ball
For a single leg medicine ball, hold it with both hands. Lift one leg and keep your back straight. This workout works best for hamstrings and glutes.
Medicine ball push up
Perform push up by placing both hands on a medicine ball. It adds stability to your muscle group.
Partner medicine ball pass
Pass the medicine ball back and forth as this exercise helps enhance reaction time and coordination.
Bodyweight exercises
Bodyweight exercises require minimal or no equipment. This workout can be done at home without expensive gym equipment. You can mimic everyday exercises to improve your flexibility and joint mobility.
Techniques to perform bodyweight exercises
- Place your hand on the ground keep your body straight and lower your chest toward the ground
- Bend your knees and push your hips back and lower to squat position
- From a standing position, squat down and place your hands on the ground
- Kick your feet back to plank position and do push up
- Engage your core and elevate your heart rate
Variations in bodyweight exercises
Diamond push up
Place your hand beneath your chest in a diamond shape. This variation will help emphasize the triceps and inner chest.
Pistol squats
Perform a squat with one leg. Extend the other leg and challenge the variation of squats. It promotes and maintains better strength.
Single leg lunges
Challenge and engage in stabilizing muscles by performing lunges on one leg at a time.
Speed bag training
Speed bag training enhances your hand eye coordination. The continuous motion of hitting the bag will elevate your heart rate and improve endurance. You can enhance your shoulder, arms, and upper back strength as well.
Variations in speed bag training
Double end incorporation
You can combine speed bag training with a double end bag for a dynamic workout. It will help involve head movement and punch with precision.
Directional changes
Practice changing the direction of your punches. Move the speed bag in different directions to challenge your coordination and adaptability.
Advance combination
You can incorporate complex combinations such as hooks and uppercuts. Such drills will help enhance your overall fitness.
Focus mitts drills
Focus mitts drills will help target specific targets. The dynamic nature of focus mitts drills will help improve your response time. It helps develop hand-eye coordination and delivers more power and controlled blowout.
Variations in focus mitts drills
Speed mitts
For rapid combinations and quick movements, you can incorporate speed mitts. It will help improve hand speed and coordination.
Power mitts
Absorb strikes with more force as power mitts allow you to deliver more powerful blows and build strength.
Combo mitts
Mix a variety of punches and kicks in sequence to create a more dynamic environment and create unpredictability during fights and training.
Core workout
Strength or core training is very common in the US. It is stated that only 24.2% of adults in the U.S. are involved in aerobic and muscle strength training. Core workout improves your stability and target muscles in the lower back. You can reduce the risk of injuries and fix your posture. It strengthens your core muscles and prevents chronic back pain.
Variations in core workout
Crunch variations
Lift your legs to the ceiling curl your hips off the ground and bring your knees towards your chest.
Twist variations
Hold on to a medicine ball or weight to perform Russian twists for added resistance.
Plank variations
Lift your hips to create a straight line from head to heels. Support your body via the forearm and side of one foot.
Plank variation
Plank variations help you target the entire core and improve muscle support. It challenges and builds endurance for overall fitness enhancement. It engages various muscle groups and provides a full body workout.
Variation in a plank variation
High plank
High planks are similar to standard planks. You can extend your arms to support your body for push-ups.
Plank jacks
From a plank position jump on your feet, engage your core muscles, and challenge your cardiovascular endurance.
Capitalizing on the benefits of a boxing workout
Your fitness regime can’t get any better! With dynamic and super-challenging boxing fitness workout you can ensure a healthy lifestyle in a fun way. You can incorporate any boxing workout and kickstart your fitness journey.
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