If you’re looking for a fun and effective way to lose weight, you should give boxing a try. Boxing is a high-intensity workout that can burn up to 1,000 calories per hour, according to some estimates. It also improves your cardiovascular fitness, strength, coordination, and agility. Plus, it’s a great stress reliever and confidence booster.
I’ll show you some of the best boxing workouts for weight loss that you can do at home or at the gym.
## What You’ll Need
Before you start your boxing workout, make sure you have the following equipment:
– Boxing wraps: These are long strips of cloth that you wrap around your hands and wrists to protect them from injury. They also provide support and stability for your punches. You’ll need about 120 inches of wraps for each hand.
– Boxing gloves: These are padded gloves that you wear over your wraps to cushion the impact of your punches. They also protect your knuckles and fingers from cuts and bruises. You’ll need a pair of gloves that fit snugly and comfortably. A 14oz-16oz glove is best for beginners.
– Boxing focus mitts: These are padded targets that you or your partner hold up to catch your punches. They help you practice your accuracy, speed, and power. You’ll need one set of mitts for this workout.
– Jump rope: This is a simple but effective tool for warming up and improving your footwork, coordination, and endurance. You’ll need a jump rope that’s long enough for you to swing over your head and under your feet without tripping.
– Set of dumbbells: These are weights that you hold in your hands to add resistance to your exercises. They help you build strength and muscle in your upper body and core. You’ll need two dumbbells that are 5-10lb each.
## The Warmup
Before you start punching, you need to warm up your muscles and joints to prevent injuries and improve your performance. A good warmup should last about 15 minutes and include the following exercises:
– Jump rope: Start by jumping rope at a moderate pace for 5 minutes. This will raise your heart rate and warm up your legs, arms, and shoulders.
– Shadow boxing: Next, put on your wraps and gloves and practice throwing punches in the air for 10 minutes. This will warm up your upper body and core, as well as introduce proper boxing posture, technique, and movement. Try to vary your punches (jab, cross, hook, uppercut) and combinations (jab-cross-hook, jab-jab-cross) as you move around.
The workout consists of three rounds of three minutes each, with one minute of rest in between. Each round has a different focus: power, speed, and endurance. You’ll need a pair of boxing gloves, a punching bag or a partner with mitts, and a timer.
Round 1: Power
In this round, you’ll focus on throwing hard and heavy punches with good form. Start by warming up with some light jabs and crosses, then gradually increase the intensity and force of your punches. Aim for the center of the bag or the mitts, and rotate your hips and shoulders as you punch. Try to keep your guard up and your chin down at all times. You can mix up your punches with hooks, uppercuts, and body shots, but don’t sacrifice power for variety. The goal is to hit as hard as you can for three minutes.
Round 2: Speed
In this round, you’ll focus on throwing fast and frequent punches with good rhythm. Start by picking up the pace of your jabs and crosses, then add some combinations of two or three punches. Aim for different targets on the bag or the mitts, and change the angle and direction of your punches. Try to keep your movements fluid and smooth, and avoid tensing up your muscles. You can also incorporate some footwork and head movement to make your punches more unpredictable. The goal is to hit as fast as you can for three minutes.
Round 3: Endurance
In this round, you’ll focus on throwing consistent and continuous punches with good stamina. Start by maintaining the speed and frequency of your punches from the previous round, then gradually increase the volume and duration of your combinations. Aim for any target on the bag or the mitts, and don’t stop punching until the timer goes off. Try to keep your breathing steady and your posture upright, and avoid dropping your hands or slouching your shoulders. You can also add some kicks, knees, or elbows to make your workout more challenging. The goal is to hit as long as you can for three minutes.
Congratulations! You’ve completed a boxing workout that will help you burn fat, tone muscles, and improve fitness. Remember to cool down with some stretches and drink plenty of water after your workout. You can repeat this workout two or three times a week, or vary it with different rounds and exercises. Boxing is a great way to lose weight and have fun at the same time. So what are you waiting for? Grab your gloves and start punching!