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

You might think boxing is a brutal and barbaric sport, but you can’t deny the power of a boxing workout.  A boxing workout includes using quick bursts of energy which is a great way to shape and transform your body.  By just adding a few minuts of this type of training in your weekly routine, you will have great results.

Along with improving the condition of your health, your physical appearance and confidence will get better as well.  The exercises used tightens the muscles shaping your arms, legs, and core.  A boxing workout will quickly develop your body into an athletic shape.

A big problem people have with a boxing workout is thinking they will have to get in the ring and fight other boxers. When in fact, nothing could be farther from the truth. A boxing workout doesn’t consist of actually fighting. Sparing is a part of boxing training, but is only needed for boxers actually wanting to fight. Most new boxers take up the sport for the health related benefits. So, you do not have to hit anyone, EVER, to take up boxing. And even better, you don’t have to get hit by another person. When we talk about a boxing workout, we are talking about the type of exercise they perform.

Because of the intense, short bursts of exercise, your metabolism will raise and you will burn a large amount of calories during the workout.  On average, you will burn 350-500 calories doing a boxing workout.  You will also helps maintain your heart rate in the appropriate range of 75-85%.  

Where can you train like a boxer?

If you’re located in or near a larger city, there is sure to be fitness centers specifically designed for boxer training. Your city may also provide boxing classes at a local park. Some personal trainers are specialized in boxing or hiit. More and more fitness experts are seeing the health benefits of this amazing sport, so it may be hidden in your city somewhere. You can even do these type of workouts at your home. Remember to keep the intensity high just like you were training for a fight.

So if you’re looking to cut some fat and tone up those muscles, you should definitely look into adding a small amount of boxing training to your routine.  Check out my article on a 15 minute boxing routine.

Travis