Easy boxing workout routines to lose weight and get in shape

Most people associate boxing with intense fighting, nosebleeds, dark eyes, and split lips. But boxing as a core training can also deliver an effective punch to get you in shape.

Boxers are among the fittest athletes in the world, possessing almost unmatched strength, agility, endurance, nerve and power. The good thing is, you don’t necessarily have to be a boxer to get that chiseled physique.

Ready for the challenge? Follow these easy boxing workout routines to get strong and lean. You don’t need a gym, previous experience, or a fancy kit – all you need is to eat a healthy diet, work out 4-5 days a week, and do the workout. effortlessly make your way to those boxers like abs. You can even have a lot of fun doing it.

However, it takes more than just physical activity and exercise to get the most out of boxing training. You are going to mimic what is going on in the ring, which means a lot of quick and varied movements. A single boxing workout can burn more than 800 calories. Training will help you improve your fitness, burn body fat, get lean, and get extremely strong and conditioned. It’s also a great way to boost self-defense, feel positive, and develop athletic prowess.

The ideal boxing workout will involve a mix of high intensity boxing to help burn fat and strength training to build muscle. Choose exercises with low weight and high repetitions, as well as bodyweight and compound exercises. Such exercises strengthen the muscles without gaining too much weight.

HIIT workout

Aerobic exercises like jogging, walking, cycling are known to burn calories slowly, without helping us lose fat in target areas as much as we want. The aerobic system is a good foundation for building an athletic body.

But your body will need intense anaerobic exercises like shadow boxing, punching bags, circuit workouts to burn fat much more efficiently and get lean and fit.

Boxing follows HIIT (High Intensity Interval Training) training, which makes it excellent for losing weight and burning fat. It’s a mix of aerobic and anaerobic exercise where you switch between intense, fast-paced workouts and moments of slow-paced active recovery. This form of repetitive, starting, stopping exercise is great for burning fat.

Bodybuilding exercises

Instead of using weights for strength training, boxers incorporate fitness balls and bodyweight exercises. Fitness balls are very versatile and you can use them to work different areas of the body.

One exercise is a push up medicine ball, where in the push up position you put one hand on the ball and the other on the floor. Push up and roll the ball so that it moves under your other hand. Repeat. Exercise requires a lot of central muscle strength to stabilize you.

Boxing training circuit

Circuit training involves combining multiple back-to-back exercises with minimal or no rest in between.

Incorporate strength and aerobic exercise that will increase endurance while helping you gain muscle and burn fat. Include at least five exercises in a circuit – choose between skipping, skipping, shadow boxing, weighted punches, kettleball swings, push-ups, and pull-ups.


Select a timer for at least 1.5 minutes for each exercise. Give minimal rest between routines. Make sure your heart rate is between 130 and 150 BPM for the entire circuit.

Boxing workouts

Start your boxing training with jogging. Follow up with shadow boxing, heavy bag punching, gear bag workouts, and focus gloves, if possible.


Try to include 3 to 4 days of boxing training per week, with an emphasis on high intensity cardio exercises that will help burn the fat covering your muscles. Practice 2-3 minute rounds of punches like jabs, hooks, uppercuts.

Exercise more power and intensity as you progress. Do at least three laps, resting for about a minute in between. A good way to end could be short sprints.

Find a partner

If it becomes difficult to motivate yourself and challenge yourself for high intensity workouts, find a partner or trainer who can help you stay motivated while improving your techniques and reducing the risk of injury.

Hitting a punching bag yourself becomes much easier than hitting against a partner because it can control the pace and can lead you out of your comfort zone.

Adopt your diet

The most important aspect of a diet to lose weight is to cut out carbohydrates and include lots of protein and healthy fats that will help build and repair muscle. Eat healthy amounts of fruits, vegetables and lean meats; Avoid too many carbs like bread, soda, and junks if you really want to get lean and fitter with boxing.

Make boxing part of your standard home workout to get in shape and maintain your physical and mental health. Buy two high quality punching equipment and boxing gloves to start today.

Authors biography
Wilbert Bail is passionate about sports and health. He has an adventurous spirit but rarely travels as he prefers to be in the gym to work out. He enjoys technical stuff and enjoys the weekends watching basketball.

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