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Six Boxing Workouts to Help You Lose Weight
April 10, 2022

Six Boxing Workouts to Help You Lose Weight

Boxing is a cruel, fundamental sport that may function as a tough, entire workout to help you achieve your fitness goals.

Even if you don’t have gloves or an opponent, the “Sweet Science” concepts can help you become a more formidable athlete. If you’re furious and want to let out some pent-up rage during your workout, nothing beats putting on some boxing gloves and whaling on a heavy bag.

Drilling can help you enhance your cardiac stamina, endurance, balance, and coordination. You’ll be exercising your upper body, lower body, and core, and the intensive, fat-burning workouts will also help you lose weight — plus, you’ll be better equipped to handle yourself if someone starts swinging at you.

More than effort and grit is required to make the most of a fighter’s fitness routine You’ll need to channel that energy into particular motions and drills to reap the advantages truly.

Michael Olajide Jr., a former championship middleweight boxer, told Men’s Health, “A great boxer has to have focus, coordination, power, speed, and endurance.”

We recruited some of the best fighters to serve as your cornermen to assist you in honing your talents. Improve your punching power with these routines, and you’ll have a new outlet to de-stress on even the most stressful days. Just remember to put on some wraps or gloves, like these from Sanabul, attacking the bag to protect your hands.

Warming Up Like a Pro

Antonio “The Tijuana Tornado,” a three-time welterweight champion, recommends stretching before entering the ring to warm up the muscles.

Before you strike the bags, repeat each action 12 to 15 times for increased mobility.

Arms and shoulders

Arm circles: Draw huge circles with your arms forward and backward.

Swing both arms out to the sides and then cross them in front of your chest for crossovers.


Tuck your chin into your chest, drop your shoulders and pull your chest forward slightly to avoid shoulder slumps. Then, with your back slightly arched, draw your shoulders back, raise your chin, and lift your chest.

Body’s lower half

Spread your feet wider than shoulder-width apart while doing hip circles with your hands on your hips. Circulate your hips clockwise, then counterclockwise. Rep with your arms outstretched to the sides.

Knockout Workouts are a set of exercises designed to knock you out.

1. Defeat the Shadows

Your coach is Gideon Akande, Men’s Health Top Trainer, and Golden Gloves champion.

That way, before you start hammering on the bag, you’ll know how to punch and string together punch combinations. Gideon Akande, a top trainer for Men’s Health, describes the basic punches you’ll utilize in the ring.

A jab is a rapid punch delivered with your forward hand (left for righties, right for southpaws)

Cross: A blow from the backhand across your body (right for righties, left for southpaws)

Hook: A sweeping attack with either hand over the body (not demonstrated above, but used in the other workouts below)

Uppercut: A punch to the upper body that uses the strength of your hips to hit with either hand.

Begin shadowboxing by stringing punch combinations together for 30 seconds to one minute. Hold 2.5 lb. or five lb. weights for the drill for an added challenge. Strike for 3 to 5 rounds, pausing for a minute in between.

2. The Speed and Power Circuit of the Golden Gloves

To get into fighting form, you’ll need more than simply fists. To take your conditioning to the next level, add a rope, slam ball, speed ladder, and box.

Perform 3–5 rounds, pausing for 2 minutes between each round.

  • 60 seconds of jumping rope
  • Ten reps of overhead ball slam
  • Drill on the Ladder: 60 seconds
  • Ten reps of box jumps
  • 90-second shadow box

3. UFC Heavyweight Punches

Your coach is Frank Mir, a heavyweight in the Ultimate Fighting Championship.

The same rules apply whether you’re fighting Wanderlei Silva in a cage match or a 75-pound bag in your basement: Mir, a former UFC heavyweight champion, told Men’s Health, “Once you’re warmed up, you should be throwing each punch at full blast.” He employs this strenuous six-round routine to strengthen his mental and physical fortitude.

Increase your intensity by 3 minutes per round, resting 1 minute between rounds. You’ll add one punch to your sequence with each game.

Rounds of punches:

1. Do a warm-up. Strike the bag with a variety of punches at a 50% angle.

2. Increase your power to the maximum and launch jabs.

3. Jab, cross.

4. Jab, cross, hook.

5. Jab, cross, hook, uppercut, jab, cross, hook, uppercut.

6. Jab, cross, hook, uppercut, body punch.

4. Pull and Punch

EverybodyFights founder George Foreman III is your coach.

With this practice, you’ll use light dumbbells and a stretch band with a handle to balance out your strikes and increase punching power.

To replicate three rounds of intense boxing work, perform six cycles of the workouts indicated above.

5. In Between the Lines

You can use a slackline for this workout or visualize one for the drill. An upright stance is essential because you’ll be moving and stooping under the line.

Hold 2.5 lb. or five lb. weights and throw crosses and left hooks for a minute straight down the line. Then immediately perform 30 air squats. Perform the entire sequence six times to simulate the action you’ll see in the ring throughout two 3-minute rounds.

6. Lightning Hands (Middleweight)

Michael Olajide Jr. is your coach.

Without the resistance of a bag to halt your blows, shadowboxing allows you to rack up high reps. “You’ll tone your shoulders, back, and core,” Olajide explained, “which will help you throw faster punches.”

Play five songs that last 3 to 4 minutes and have a strong rhythm on the beat. Release one of the punch combos below on every fourth beat (count out loud to stay on track), then bring your hands back to your starting posture before the next moment. Due to the varying tempo of some ways, you may need to punch continually until the song settles down.


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