Boxing is a popular alternative to running or working out in a gym as a way to get fit and lose weight. It offers more variety, with many different exercises and drills as well as skills to learn. You can train with a personal trainer or boxing coach, or in a more social group setting because more boxing fitness classes are being offered.Step 1
Warm up properly before every session, ensuring that your joints and muscles are ready for an intense workout. Boxing trainers often focus on jogging, jumping rope, calisthenics or shadow boxing, which requires you to move around simulating punches and boxing movements against an imaginary opponent. This will ensure that your body is prepared for the workout to come and reduce the risk of injuries.
Step 2
Work on your basic boxing technique. In most boxing classes, this will involve practicing basic punches, blocks, head and body movement, as well as footwork. You can shadow-box, practice the techniques with a partner or hit focus mitts held by your partner.
Step 3
Develop your explosive power and burn calories by working on your punching power. Using a punch bag or hitting focus mitts held by your partner, practice hitting with speed and power while maintaining correct form and using your entire body to generate power, from your feet through your striking hand. Done correctly, this will burn a lot of calories quickly because you should be working at maximum intensity.
Step 4
Finish your sessions with conditioning, including abdominal work, which is a core part of boxing conditioning. Most boxing conditioning is basic, functional work that mimics the demands of a fight, so lots of pushups, body-weight squats and jump rope is always common. Finish with abdominal conditioning, such as situps of all varieties as well as holding the plank, or pushup, position for a minute, or doing ab wheel roll-outs to tone your midsection.
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