Yesterday, Go Healthy Fitness talked a little about the benefits of trying a boxing workout. Today, I’m going to give a small 15 minute boxing workout that you can add to your current workout for a boost in fat loss and metabolism. You can do this routine 2-3 times a week. Make sure to keep at least 1 day rest in between these intense days. I suggest adding this routine to your cardio days instead of your weight days.
Your going to need a few things before you can do this routine. You will want some gloves. These don’t have to be regulation boxing gloves but any padding on your knuckles will help soften each blow. A punching bag would be recommended for this but you can do the punching exercises against the air.
Heres the routine:
Warmup (3 minutes)
Jumping Jacks – Begin by performing 3 minutes of jumping jacks. This will get the blood pumping quickly through the body as well as get a light sweat started. As your progress gets better, you can switch this for jump rope.
After the warmup, this routine is 1 continuous circuit. Rest no more than 30 seconds between sets. All these exercises equal 1 set.
Circuit 1 (6 minutes)
Straight punches 50% speed for 30 seconds - Alternate punching left and right hands. Keep the motions fluent and strong. Don’t allow your hands to drop for the duration of the exercise. Hit the bag harder by twisting your body and using your levarage to generate more force. Each punch should be a good solid hard hit.
Push ups 20 reps – These pushups are to be done as a normal pushup. Keep good form with a straight back and hands alittle wider than shoulder width. Complete a full range of motion with your nose touching the ground to full extension.
Sprint Sit Ups 20 reps – Lie flat on your back. Quickly bring 1 knee up towards your chest as you lift your opposite shoulder and elbow towards the knee. Repeat this motion with the opposite limbs. Do these very quick as if to imitate a sprinter taking off the starting line.
Repeat 3 times
Circuit 2 (6 minutes)
Straight Punches 100% speed 30 seconds – This is the same as the first exercise except, you should be hitting the bag as quick as you possibly can. Keep a good punching form but your impact shouldn’t be as hard.
Bench Dips 30 reps- Place your hands on the edge of a bench holding your body over the ground. Lower yourself down as you would a normal dip. Your feet can either be on the ground or raised onto another bench or chair.
Squat Uppercuts 30 seconds – To do this exercise, perform a body weight squat. As you are in the movement upwards, throw a solid uppercut to the bag. For each squat rep, you should be alternating hands you’re punching with. Twist the body and keep the elbow in to maximize force of the punch.
Repeat 3 times
So, try this nice 15 minute routine out on a few of your workout days and watch the fat come off. If you still have trouble burning that fat and shaping your body, take a look at Burn the Fat, Feed the Muscle. It has been the leading nutrition ebook for quite sometime and has helped thousands get their dream results.
Travis
I don’t use bar bells when I lift, but I still was able to implement what you wrote and use it for my own use. I workout on the weight machines. One thing tht I got a long time ago is that concentration is so important. I am not sure why not many people replied to this post. I just wanted to tell you that I agree with you. I appreciate the information, thanks.
Thats great Jasmin. Im glad you adapted with what you had. All your muscles can be hit with every day items. Good luck with your workouts and enjoy good health. =)