Burn 500 Calories in a 45-Minute Boxing Workout
Torch 400 Calories With This Boxing Workout You Can Literally Do Anywhere
Boxing is having a moment right now, like a pretty big one. Everyone seems to be doing it and maybe you’re having a little bit of FOMO, amiright? (Like really, what runway model/Instagram star doesn’t duck and punch these days? Here's looking at you, Gigi).
Lucky for you, you don’t need to hit up the fight club or slam a punching bag to get in on this total-body scorcher.
“Boxing moves mimic every up, down, and side to side movement of the body, and when done at a fast non-stop pace, that's all the workout you need to get the same effects as someone in the boxing ring," says Erika Hammond, founding trainer at Rumble Boxing in NYC. "Because boxing moves target every single body part, there isn't a muscle untouched, so it's the only thing you need to do to get in shape,” she says.
While a boxing workout is the ultimate high-intensity interval training session, combining both strength and cardio, you’re also constantly rotating your hips so your core is on fire throughout the entire workout. If flat abs aren’t enough of a reason to try this 30-minute routine that you can do from your backyard, the park, or in front of the TV, maybe the 400 calories you’ll scorch might make you want to jump in the ring.
This routine starts with a warm-up, followed by two circuits of three moves each, which you should do three times in a row. Then, finish it off with shadowboxing combo rounds.
WARM-UP: Skipping/Jumping Rope
This is the traditional boxing warm-up. You can use a real jump rope or pretend. Jump for three minutes straight, or for as long as you can until you work up to three minutes total.
Related: This Is How The Fittest People On Earth REALLY Work Out
Stand with elbows bent by sides, fists near chin. Holding your arms in fighter stance throughout, step forward with right leg, lowering your hips until both knees are bent 90-degrees. Drive through your right foot to return to standing position. Switch sides and repeat. That's one rep. Continue as quickly as you can for 12 reps.
High-knee straight punches
Stand with feet hip-width apart, elbows bent by sides, fists near chin. Drive your left knee up toward your chest (as high as you can lift) as you punch forward with your right hand. Quickly return to start as you alternate lifting your right knee up and punching forward with left hand. This is one rep. Continue alternating sides for 20 reps total.
Lie on the floor, legs extended, digging your heels into the ground, elbows bent by sides, fists near chin. Do a full situp and throw a jab (extend your left hand in a straight line forward; turn your thumb down to the ground as you extend your hand; bring your hand quickly back toward your face) and a cross (extend your right hand across your body as you turn your thumb down to the floor; bring your shoulder as high up to your chin as you can) at the top of your situp. That's one rep. Do 12 reps.
See how one woman found boxing and lost 120 pounds:
Stand with feet hip-width apart, bending knees slightly; keep elbows bent by sides, fists near chin. Lower into a deep squat(a) and push through your heels to return to a neutral position (b). At the top of your squat, throw a hook with your right arm (bring bent right arm back at shoulder level, then swing it in front of body in a horizontal arc motion; palm facing down). Return to deep squat, switch sides and throw a hook with your left arm(c). That's one rep. Do 12 reps.
Start standing, then lower into a squat and place your hands on the floor in front of you. Jump both feet back so that you’re now in a plank position (a). Bend elbows to lower body toward floor (your chest should touch the floor) then push body back up to plank. (You can also drop to your knees if this is too challenging.) Jump feet back in toward hands to squat position(b)then explosively jump into the air, reaching your arms straight overhead (c). Land in your boxing stance, and throw six straight punches, alternating arms quickly(d & e). That's one rep. Do six reps.
Crunch & punch
Lie on the floor, legs extended up toward ceiling, elbows bent by sides, fists at chin (a). Crunch body up toward your toes, lifting your shoulder blades off the floor. At the top of your crunch, throw a jab and cross(b). That's one rep. Do 12 reps.
Related: 'I Did 50 Crunches Every Day For A Month—Here's What Happened'
Do each move for 45 seconds, with a one-minute active recovery (boxer situps) after the last round. Do three rounds total (or as many as you can). Hold one- to three-pound dumbbells to make this more challenging.
( is the fast, flexible workout you've been waiting for!)
Punch descriptions to be used with combos:
1: Jab Extend your lead hand, in a straight line, quickly to the head or body of the opponent. Turn your thumb down to the ground as you extend your hand. Bring your hand quickly back to your face.
2: Cross Standing in a slight lunge position keeping both knees bent slightly, generate all of the power from your back foot, hips, and core, and drive off of the ball of your back foot as you extend your back hand forward and turn your thumb down to the floor (bring your shoulder as high up to your chin as you can). This should feel like you’re pretending to squish a bug with that back foot as you’re punching forward.
3 and 4: Front hook and back hook In fighter stance with elbows bent at sides and fists near chin, bring one elbow back at shoulder level, keeping it at a 90 degree angle, and turning your hips back at the same time; twist hips into the punch and pivot on toes as you swing arm in front of body in a horizontal arc motion; palm facing down. Switch and do with other side.
5 and 6: Front upper and back upper These are power shots to the body or under the chin of your opponent. Always using your legs and hips to generate power, shift weight to the leg on the same side that you want to punch with. With elbows bent at sides, fists near face in fighter position, extend hand up in front of you keeping elbow bent at 90-degrees and hand facing in toward your face. (Think of this as driving your fist under and up into someone’s chin.) Return to fight position, switch sides.
Duck:Squat down as low as you can in boxing stance, keeping elbows bent at sides, fists near chin. This is a defensive move to get under and out of the way of a punch.
Video: This Killer Workout Torches Calories — About 500 in 45 Minutes
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