This site uses cookies. By continuing to browse the site you are agreeing to our use of cookies. Find out more here »

We have updated our Privacy Policy. Please click here to review it now.

The ultimate boxing workout

Want to burn some calories and burn off some steam? I have the perfect solution: my 20-minute boxing workout!

Boxers have a certain ‘look’ that includes the conditioned muscles and a lean physique that many athletes have. It’s the look that many of us are trying to achieve with our bodies too; a powerful, strong body that’s athletic enough to be able to move freely, without big bulky muscles slowing us down in your daily lives. Before I continue, I’ll tell you that I love muscles. If you happen to be a bodybuilder reading this post, don’t take offense because your big muscles serve their perfect purpose for your chosen sport. I also think that a boxing workout is a great way to lean out before a show. And for the non-bodybuilders, a boxing workout is a perfect way to burn calories and gain strength.

I’ve found boxing workouts a great way to feel powerful and stress-free. Boxing is great because you can truly test your cardiorespiratory system, build strength and improve your coordination all at the same time. Even better? You don’t need a gym to do my boxing workout, unless of course, you prefer to, and it can be done with simple weights so you don’t even have to have special boxing equipment.

I hope you enjoy my boxing routine – designed to burn calories and tone your muscles while helping you to de-stress from your day.

3-punch boxing blast

Equipment needed:
  • A set of dumbbells. If you don’t have them, use filled water bottles. If you don’t have water bottles, you can still do this boxing workout using your bodyweight.
  • Jump rope. If you don’t have one, just pretend that you do and jump without it.

Warm up: Stretch for 5 minutes focusing on stretching your neck and shoulder muscles. Rotating your ankles and preparing your leg muscles with simple dynamic stretches. Next, relaxed jump rope (or jump on the spot) for 3 minutes to get your heart rate up

.Boxing workout method

Punch 1: Jab

The jab is a punch that comes straight forward. Place your left foot in front of your right, and angle your right foot outwards as if pointing it toward an opponent. Make fists and bring your hands up by your chin with your elbows tucked in and your chin down. Make sure your hips are stacked above your feet, and jab straight forward with a closed fist (same hand as front foot). Keep an athletic stance with your feet shoulder-width apart, a slight bend in your knees and your back heel slightly raised. Bounce around, getting comfortable in the stance. Your front foot should be pointing mostly forward and your back foot pointing mostly out.

Punch 2: Cross

The cross is a punch across the body. Begin in the jab stance with your left foot forward. Punch across your body with your right hand, and rotate your body round to the left at the same time (or round to the right if your right foot is forward); transferring your weight from your rear foot to your front foot and pivoting your rear foot round to the left. You should end with your heel upward and toes on the ground, with your torso facing the direction that your punch is heading. When punching, rotate your fist so that the palm of your hand is facing down towards the floor. One last thing - sit down into the punch by bending your knees. This is to gain more power and also to maintain your balance.

Punch 3: Hook

A hook uses power from your hips and upper body. This punch should be done in a fluid motion, using both the upper and lower body to follow through with the punch. To start, take a comfortable boxing stance with feet apart and legs parallel to your shoulders. Then bring your most dominant foot half a step backwards and slightly bend your knees, so you’re in an athletic stance. Keep your fists in front of your face - your hands should be in line with your eyes and a few inches from your face. To punch, bring your fist out wide and round in front of you, keeping your elbow at a 90 degree angle and horizontal. As you punch, twist your body to your dominant foot side and rotate your front foot. When you punch, rotate your upper body as well to add power.

Round 1:

Perform each of the above punches without weights for 45 seconds. After each one, perform 60 seconds of relaxed-pace jump rope then rest for 30 seconds.

Round 2:

Perform 8 each of the punches with your chosen weight. Be slow and controlled with each movement for 8 punches. Jump rope for 30 seconds at a high intensity after each set, then rest for 30 seconds.

Round 3/knock out round:

30 seconds of each of the punches without weights, 5 times through without rest. After the 5 sets, jump rope for 3 minutes at a moderate intensity.
To cool down, perform stretches (holding each for at least 30 seconds), with a focus on stretching your upper body.


Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife

en-GB | 16/11/2018 17:00:06 | NAMP2HLASPX01