How to Lose Weight and Maintain Strength and Endurance With Boxing

    Boxing has discovered a niche with people who’re looking to slim down and gain strength and endurance through workout. You can incorporate many exercises that boxers use into your workout program. With consistent workout, your muscle mass will enhance assisting you to lose body fat. By including boxing workouts to your day-to-day workouts, you can begin to see your desired fitness and weight outcomes.

    Items you’ll need

    • Adequate room to exercise
    • Boxing gloves
    • Boxing bag

    Plyometric Stair Bounding

    1

    Start warming up your body by briskly pacing at least 20 steps for two minutes.

    2

    After two minutes, increase your speed up and down the steps to a light to medium jog for 3 to 4 minutes.

    3

    After 5 to 6 minutes, increase to your fastest rate for at least 5 to seven mins.

    Squat Jumps

    1

    Stand with your feet about shoulder-width apart, your spine in a neutral position and knees a little bent.

    2

    Jump as high as possible using your arms to help thrust your body into the air. As you jump, bend your knees and touch your palms to your knees.

    3

    Land with your feet and body in your original position. You need to attempt a squat jump every two to three seconds. Do this workout for five minutes.

    Punching Speed Drill

    1

    Don boxing gloves, and stand dealing with the heavy bag. Place your right leg in front and keep your elbows bent and near to your body. Your fists should be just under your chin and in front of your chest.

    2

    Begin to pierce the heavy bag, alternating right and left punches to the bag. Increase your speed as you drill the bag. Consistently drill the bag for 2 to 3 minutes.

    3

    Change to leading with your left leg. Regularly alternate punches to the heavy bag for two to three mins. Increase your rate each time as you pierce the bag.

    Warning

    • Before starting any exercise program, talk to your physician or healthcare expert.