Boxing Workout To Lose Weight
Boxing has many benefits, one of the reasons it is such a great workout and why it will always be a popular choice, not just for those wanting to spar or fight, is the benefits it provides for losing weight and quickly getting one into shape. I have led so many classes that you are always finding ways of using a boxing workout for weight loss. In this article I am going to give just six exercises which can be effectively combined to build a gut busting boxing workout to lose weight. There are endless variations for this, if there are less people in the group, you can deduct exercises, if there are more people in the group, you can add exercises. I tend to use these in sets of 30 seconds each. You can increase the time to 40seconds or even 60 seconds once they have adapted to the work. After every 30 second interval the group moves round one station until they have had a go at each exercise and that completes one round. You can do between 3-6 rounds if there are 6 exercises of 30 seconds each as that means 1 round will equal 3minutes.
I use these boxing circuits at the start of the class before we go into the technique work or sparring work, it provides a great way to get warm for the sparring, which can be very intense so you don’t want to go into the sparring cold.
BOXING WORKOUT FOR WEIGHT LOSS
Exercise 1
Battle Ropes – great for stamina and shoulder endurance. You can choose a number of different ways to use the ropes. For more information, check out this POST on how to use the battle ropes.
Exercise 2
Push up Burpees – A sure fire way to burn lots of calories! Perform a regular push up, then from this position thrust your knees in and jump high, hands reaching high. For added effect you can try to tuck your knees in as you jump.
Exercise 3
Renegade Row – Using dumbbells(start off with a lighter weight such as 3-4kgs) and perform push ups, then perform one arm rows with the dumbbells. You can see how these are done by checking out an article I have written on renegade rows HERE.
Exercise 4
Plyo push ups – Same as the regular push up except we are adding a twist by going slow on the way down and then exploding on the way up. This trains the muscles to work explosively, much like when you are punching.
Exercise 5
Speed Squats – Same as the plyo push up. We are going to descend slowly and then go up quickly, slow down fast up. Again we are training the legs to build that explosive power. You don’t have to use weights but it is fine if you do. As you are working in 30-60 second intervals I would select a very light weight.
Exercise 6
Sit ups – Any variation of the sit up will do. I tend to choose lying on your back with the knees bent, place your hands on your thighs and then slide them up to the knees.
Give this a circuit a go. It covers the whole body and all the major muscles used in boxing so it is something you can add to your boxing training and see a benefit to your overall progress. The possibilities are endless with this circuit, there are so many exercises you can add depending on the equipment available such as med balls and kettlebells. You can even join in with the pads and have one do pad work with you whilst everyone else is on the other stations.
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