Boxing Workout

So how do you lose weight quickly like a professional boxer before a fight? Most boxers implement an intense interval cardio program to burn stomach fat and excess weight. We have seen many boxers in movie depictions or interviews like HBO’s 24/7 where the boxer is seen running up hills, climbing stadium stairs, jumping rope, or shadow boxing.

These are just a few of the very intense cardio workout programs they engage in. Climbing stadium stairs at a fast pace gives the body stamina and agility needed to fight. In addition, the height of the stairs, the speed and the amount of work needed to get up those stairs gives the body no choice but to strip itself of fat to provide the necessary fuel to complete such a labored workout.

Your best weight loss plan will include running up and down some stadium stairs, running up hills, sprinting, shadow boxing, etc. Or try this jump rope workout:

Jump rope as you normally would for two minutes. Pick up the pace and do double jumps for every turn of the rope for two minutes.

Now pick up the intensity by jumping as high as you can while turning the rope insanely slow. (Sounds easy, but trust me it’s no joke) Do this for two minutes.

Now jump rope normally as fast as you can for one minute. Congratulations, you have just finished a seven minute round. Try to repeat this jump rope workout at least two more times. You can add to your jump rope workout plan with another boxing program. Hitting the heavy bag and shadow boxing can not only act as a very therapeutic activity, but can also burn stomach fat and speed up metabolism.

Use combination moves when hitting the heavy bag. Don’t forget your foot work as this adds to the intense cardio portion. For offensive fighting when hitting the heavy bag, use the following moves: jab, cross, hook, and upper cut.

Jab is a straight punch thrown by your dominant hand.

A cross is a straight punch thrown by your non-dominant hand while your dominant hand is defending you jaw.

A hook is like a half-hug where you lift your elbow and shoulder aiming for the side of your opponent’s head, jaw or ribs.

An upper cut is a vertical punch thrown with either hand aiming to knock your opponent off balance by hitting them in the chin.

Use these moves and create combination. Punch the punching bag as if you were really in a professional fight and wanted to win the million dollar prize. If the bag in not swaying back and forth, you aren’t working smart enough.

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