Boxing Exercises That Are Good For Weight Loss

Boxing Exercises for Weight Loss

Boxing training is a great exercise program with many benefits leading to an increase in lean muscle and weight loss. Arms and legs become stronger and more toned and pounds shed from the waist. Many gyms offer these boxing training programs as a regular, scheduled exercise class, and there are many boxing exercise videos available in stores for purchase if you would rather try this type of program at home.

What it entails

​In this type of program, you learn the traditional moves of regular boxing, such as sparring jabs, punches and kicks in the air, as well as defensive moves and positions. The main difference is you are fighting against an imaginary opponent, or sometimes a punching bag, instead of someone else. In a sense, you are training your body to perform like a real boxer without the risk of serious injury. Some exercise programs offer the option to spar with an actual opponent using large padded hands. Cardio boxing has become very popular in recent years and can be found at most local gyms. Some dojos offer this as well and maybe a more authentic alternative.

How it works

The workouts are more than 60% anaerobic which is a large indicator of its success. Often, the programs are designed out of two or three minute rounds. In between, there is a one minute (or less) recovery period. The two or three minute rounds are usually intense sessions, and during the one minute rest period, the trainer will instruct you to stretch and go over the right techniques again.

Due to the sharp, quick movements of the jabs and kicks, resistance is placed against the muscles. They are done in short repetitions, with a short rest period between, before moving on to the next move. This is modelled after traditional weight training and provides similar results. Muscle tissue is destroyed due to the resistance being placed against it and must rebuild in order to strengthen the muscles.

The Benefits

Boxing training programs are excellent for both targeting specific muscles and for cardiovascular workouts by keeping the heart rate high through workouts that are more than 60% anaerobic. Through the variety of quick moves, these programs improve speed, strength, flexibility, muscle reflex etc. Often you will find yourself doing punches while jogging simultaneously, which is a great way to work out the entire body at once.

​Boxing training improves balance and coordination in order to effectively complete many of the kicks and lunges and retain the perfect form throughout. This sport is comprised of movements that involve not only the legs and arms but also the eyesight. This combination helps your nervous system to respond faster, and it enhances the hand and eye coordination.

Boxing boosts self-confidence and combats depression. The further one moves with the training, the better your self-esteem becomes. It stems from his physiological need of feeling secure at all times. That is why boxing and its techniques are now used as a self-defence weapon. Throwing punches on the bag or doing well in a sparring session can reduce stress. Along the way, one feels more refreshed and relaxed as endorphins are relased.

Boxing Exercises for Weight Loss

Boxing Exercises for Weight loss

Since boxing training is a combination of cardio and muscle training, it is very effective as a weight loss solution. It burns large amounts of calories during the workout session and aids in keeping metabolism high throughout the rest of the day as muscles work to rebuild themselves due to the resistance portion of the training.

Overweight individuals that want to lose weight fast can use a proven 3 step boxing routine that all fighters use. These three exercises are: Shadow Boxing, Jumping Rope and Heavy Bag Punching

Shadow Boxing

Shadow boxing is the first exercise every fighter uses to begin his daily workout. Shadow boxing is used to warm the body up before moving on to more strenuous exercises. Shadow boxing is like a stretching exercise that makes your body limber and agile.

When you begin to shadow box make sure that you are standing on the balls of your feet to create a light and limber stance. With your reflection in the mirror or a shadow on the wall turn to your side and view your body before you begin to punch.

The most effective way to shadow box is to throw punches at your image in crisp combinations. Mix up the head punches with the body shots and uppercuts. Do this warm up exercise for 3 minute rounds then shake your arms and legs vigorously for a 30 second rest between rounds.

Try to come do at least 3 rounds of shadow boxing before moving on to the next boxing routine.

Jumping Rope

Jumping rope is a boxer's favourite workout and it is great for weight loss. This exercise has become one of the highest rated workouts for total body conditioning. Jumping rope is a great exercise to tighten flabby stomach muscles. When your body starts to jump up and down it is natural to contract your abs while your propel yourself in the air.

To effectively become a good rope jumper, start slow with a single turn of the rope for every jump. Do not jump on the bottom of your feet but jump almost like a skip. Also do not swing your arms but learn to work your wrist while holding on to the rope.

Beginners should focus on jumping for a minute per round with the goal of jumping 5 rounds. Each round should have e 30 second break before beginning again.

Heavy Bag Punching

Heavy bag punching is one workout that has helped a lot of overweight people over the years lose weight. The heavy bag is a staple in boxing gyms all over the world because of its ability to jar and shake loose flabby muscles. The heavy bag will make even the flabbiest body rock hard.

To hit a heavy bag effective you need someone to hold the bag and keep it from swaying while you aim for the pocket with your punches. The most effective heavy bag drills consist of punching with both hands for a 1 minute round.

Throw your weight behind your punches to add extra power and resistance to your workout. Be sure to wrap your hands properly to avoid getting bruised while hitting the heavy bag.

Work the heavy bag for 3 good solid rounds to build endurance and stamina.

Using these time tested boxing routines will build stamina, endurance, muscle and cardiovascular workouts that will shape and trim overweight people of all ages.

It should also be noted that all three of these workouts should be done on an empty stomach. Please consult your doctor before beginning any exercise programs.

Speed Bag

​The speed bag requires a little more coordination and can be a little bit hard to get the hang of but it is great for endurance. ​

If you don't already own a one you might want to look at the best speed bag platforms in this article.

Try not worry too much about your technique when you first get started the main aim is to get a good workout.

Aim to do two 3 minute rounds and build up as your stamina and technique improve.​