Boxing drills can be tough but they burn lots of calories. These workouts also provide a fun way to unleash any pent-up frustration or anger inside you. Boxing workouts improve your boxing skills, coordination, balance, stamina, and cardiovascular endurance. They don’t just help you to lose weight; they improve your overall health.
Boxing workouts are also more fun than conventional exercises like running, which can get monotonous and boring quickly. You’ll also learn how to defend yourself while you’re at it.
Five Incredible Fat-Burning Boxing Drills
Ready to burn fat and lose weight? Let’s go over some boxing drills you should incorporate into your training routine:
Shadowboxing is more than a boxing drill that burns fat since it’s also an effective way to finetune your boxing skills. The key to getting the most calorie burn from your shadowboxing sessions is to act as if you have a real opponent in front of you and to go all out during each round.
Break up your shadowboxing sessions into three to five one-minute rounds with 30-second breaks between rounds. Throw combinations and move around continuously to work up a sweat during each round. You can go up to three-minute rounds once your endurance starts to improve.
You can use shadowboxing as a warm-up for other boxing drills or as a main workout. You can burn close to 400 calories shadowboxing for 30 minutes.
2) Golden Gloves Circuit
The Golden Gloves circuit includes many exercises competitive boxers use to get themselves in fighting shape. These circuits don’t just burn fat off your frame; they also improve your overall strength and cardiovascular conditioning.
Here’s what the circuit looks like:
- Perform ten reps of overhead ball slams
- Jump rope for 60 seconds
- Perform ladder drills for 60 seconds
- Perform ten reps of box jumps
- Shadowbox for two minutes
- Take a one-minute break
3) Heavy Bag Circuit
Here’s a fun circuit that helps to build your punching power and improve your punching technique while burning fat off your frame. Here’s a simple variation of this drill:
- Get into your boxing stance in front of a heavy bag.
- Throw ten of each of the basic punches: Jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut.
- Rest for 30 seconds.
- Start putting combinations together and work for one to three minutes based on your endurance level. You should be fully gassed by that time.
- Rest for 30 seconds.
- Throw more combinations for the same amount of time.
- Rest for 30 seconds and alternate between throwing combinations and resting for about four more rounds. Add more rounds as your endurance improves.
Some of the benefits of adding heavy bag workouts to your training routine include:
- Improved Aerobic Endurance: Working on a heavy bag at maximum intensity gives you an intense aerobic endurance that will leave you gasping for air. Most people are surprised to find out how winded even punching a heavy bag nonstop for a minute can make you. Your improved cardiovascular endurance will carry over into other aspects of your life and lead to improved overall health.
- Increased Punching Power: Working out with a heavy bag helps develop your technique and power. It teaches you how to activate the right muscles whenever you throw a punch. The key is always to use proper form when working on the bag, and the rest takes care of itself. Make sure you dig your feet into the ground and generate power from your legs, core, and torso when throwing punches.
- Improved Coordination: Throwing punches while moving around a heavy bag helps to improve your hand-eye coordination. It also improves your footwork as your circle the heavy bag.
- Strengthens Your Hands: Throwing punches on a heavy bag strengthens your hands and wrists. It conditions them to be able to better handle the stress placed on them when they hit something, reducing the risk of wrist injuries in a self-defense situation.
- Improves Punching Technique: Professional boxers use heavy bag drills to improve their punching technique. The bad mimics the body of potential opponents, and over time, you’ll notice little changes you can make to make your punches faster and more powerful.
4) Cardio boxing
Cardio boxing provides a fun way to burn lots of calories and fat. There are many formats used, but most involve an instructor calling out combinations while you perform the techniques. Cardio boxing often involve working through stations with boxing-related exercises. It serves as a form of high-intensity interval training that will get you to your desired weight.
It won’t get boring since cardio boxing don’t have a strict structure, so you’re regularly performing new and different drills during your sessions.
There is no better boxing workout for fat burn than signing up to learn the real thing. How often do you see an overweight or chubby boxer? Exactly. Learning how to box is a physically demanding endeavor that will get you in the best shape of your life.
You’ll learn how to throw punches, block them with your arms, and avoid them by using head movement. You’ll learn about angles and how to put yourself in ideal positions that allow you to attack your opponent while limiting their opportunities to return the favor.
You’ll never look at a fight the same way again once you start learning how to box. You’ll start to notice little details that once went over your head.
Besides helping you to lose weight, some of the other benefits of learning how to box include:
- Increased discipline
- Improved overall strength and endurance
- Improved cardiovascular health
- Improved reflexes
- Improved hand-eye coordination
- Improved confidence
- Lower stress
- Improved sleep quality
- Improved mental toughness
- Improved problem-solving skills
- Improved balance and mobility
As a bonus, you also learn practical self-defense skills that can come in handy someday.
Give Boxing Workouts A Try
Thinking about spicing up your workout routine with boxing exercises? Come to one of Evolve’s complimentary introductory boxing classes to train with world-class instructors.
Book your complimentary trial class with our World Champions below!
If you have any other questions regarding Evolve MMA and the programs we offer, you can get in touch with our membership executives at the following locations: