Home Boxing Workout

 

For those busy and hectic days, I like to have all the home workouts I can at my disposal. This home boxing workout is a fantastic routine that will leave you feeling like you just hit the gym.

I often recommend to my clients that they incorporate boxing exercises into their workout, but I get that it can be a little intimidating for the beginner. That’s why starting at home is such a great idea, as it takes some of the pressure off and gives you the privacy to get your moves down right.

Why Boxing?

Boxing offers a particularly effective total body workout. Even without any equipment like a punching bag or gloves, the movements alone get your heart rate up and your metabolism in high gear. You’re moving your feet, legs, arms, and hands, all while engaging your core.

Boxing gives you the right combination of cardiovascular exercise and strength training, improving muscle strength and endurance while burning a ton of calories. In fact, I’ve noticed some of my best fat burning results when incorporating boxing exercises into my workout plan.

So if you’re looking for something new, or just need a solid backup plan for those days when the gym isn’t possible, give this home boxing workout a try. It’s intense, energizing, and totally equipment free!

Fat-Burning Home Boxing Workout

Warm-Up: Jump Rope – Start with 5 minutes of jump rope for your warm-up. While an actual jump rope is useful, you can just hold your hands in place and jump on the spot, as if you’re using one. If you’re looking for a good jump rope for home, check out this Harbinger Jump Rope.

Round 1: Jabs – Get into a fighting stance with your legs spread wide and your right foot forward. Your arms should be up in a defensive position, elbows bent and fists close to face. Throw a right jab (quick punch, rotating fist as you punch), followed by a left jab, and finally another right jab.

Quickly jump and bring your left foot forward, and perform a left jab, right jab, and left jab. Alternate between sides in this way, performing 10-12 reps per side.

Round 2: Boxer Pushups – Start in a pushup position. Engage your core and ensure that your legs, hips, back, and shoulders are all aligned. Lower to the ground, keeping your elbows tight to your body. Push back up, but stop halfway, lower again, and then push to starting position. That’s 1 rep. Perform 10-12 reps.

Round 3: Jabs & Cover – Get back into a fighting position, right foot forward. Now you’re going to throw a right jab followed by a left jab. As you pull back from the left jab, you’re going to bring your fists up in front of your face and lean back deeply. As you lean back, lower very slightly into a squat. This is your cover position. As you lift back up, jump and bring your left foot forward and repeat. This is one rep. Perform 10-12 reps in total.

Round 4: Bicycle Crunches – Lie face up on a mat and bring your fists next to your face. Extend your feet outward and lift them up from the mat by a few inches. Pull one knee in close to your abdomen while twisting slightly to that side. As you return your leg to starting position, pull in the opposite leg and twist to the opposite side. That’s 1 rep. Perform 15-20 reps, alternating from side to side. To view this exercise, click here.

Round 5: Jabs and Upper Punch – Back in fighting stance with your right foot forward, you’re going to throw a right jab, a left jab, and then an upper punch with your right fist (bringing your fist low and pulling it up towards the ceiling with force). Rotate position, and perform a left jab, right jab, and left upper punch. That’s 1 rep. Perform 10-12 reps in total.

Rest for 30 seconds, and repeat all 5 rounds at least once (twice if you have the time).

Looking for more awesome boxing exercises to incorporate into your routine? Check out my killer Kick Boxing Workout here.

 

 

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi