Boxing Training Can Prevent Your Weight Issues

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If you think boxing is made for fighters and people who want to get into combat sports only, you cannot be more wrong. Boxing is a full body workout with countless benefits to physical and mental health. It is always high-impact no matter how intense or how slow it is. You use your entire body to land that one punch that makes you feel like you’ve won the world.

Boxing is an ancient art and people from ancient Greece and Egypt and even the Vikings used punching and boxing techniques to improve their hand to feet coordination. Boxing makes you delve in all kinds of strength training mixed with cardio to ensure fast and healthy weight loss while leaving you with strength, endurance, and excellent cardiovascular health.

Boxing is not just throwing punches. It involves a series of techniques which put your entire body to work to increase metabolism and reduce weight. It builds up muscle and reduces fat in your upper and lower body because of it a combination of strength training and cardio.

Once you’ve got the hang of it, you can add more intensity to it and gain maximum results in a much shorter span of time. The best part is, you don’t even have to leave your house. You can order a set of sturdy, easy setup punching bag and you can start your weight loss through boxing workouts from home.

Weight loss through boxing

Like we said before. It relies on constant motion. Be it dodging or moving, punching or jabbing, the constant motion makes your heart start all its engines, and the key to weight loss is a high rate of metabolism acquired by boxing. You can lose 600 to 800 calories by boxing in less than 45 minutes. It also engages your core so your body can lose weight while doing all its normal functions while resulting in high metabolic rate. It is an excellent stress reliever and you’ll be more active, strong, confident, and relaxed after each boxing workout.

Boxing is also a very important part in HIIT or High-Intensity Interval Training because it has intensity and quick burn-out calorie rate. For a healthy weight loss, your body needs to recover after an intense workout. Three to four classes or workouts every week would be sufficient. Here is a basic workout chart for you that you can follow to lose weight while doing your mental and physical health a favor.


Boxing Gloves
• Punching Bag
• Skipping Rope



Your warm up includes skipping ropes, shadow boxing to help you lose fat and get stronger. It will also help proper blood circulation while warming your muscles.

Start with bouncing lightly on your heels for about 30 seconds, then jumping jacks for the next 30 seconds and end with a 30-second punching motion in a squat. After resting for 30 seconds, start skipping rope for at least 10 minutes.


Shadow Boxing

Shadow Boxing

Begin with shadow boxing. It will prepare your body and mind to coordinate with each other, and your movements will get you in boxing form in less time than you think.

Get in a punching form and keep your knees lose so you can move around easily. Keep your left foot forward and your right foot behind. Keep your core engaged in a way that it is easily targeting strength and agility. Raise your hands in front of your face and start this combination.

Jab-Cross-Hook-Uppercut-Slips and Dips

Mitt workout

Mitt workout

Get a partner to do training with you with boxing mitts. The fun part is, your partner will also lose weight since they will be matching your strength to block and endure the hits.

Complete a 3-minute round with 5 sets of 1-minute rest in between.

Work on this combination:

  • Jab-Cross
  • Jab-Cross-Hook
  • Uppercuts and Slips with dips

For the 1 minute rest, use the skipping rope.

Punching Bag

Punching Bag

Wear your favorite boxing training gloves and let your stress out of your system by going rounds on the punching bag. Focus on hitting these combinations:

  • Jab-Jab-Cross
  • Jab-Cross-Left Hook
  • Jab-Right-Uppercut-Left-hook-Cross

Repeat for the next 10 minutes.

Now that you know the basics, you can start at home and see how boxing helps you lose weight while keeping the stress away. At the end of the day, you’ll be fresh, strong and ready to face the world.

2 thoughts

  1. The Vikings used to train on a heavy bag??? That’s pretty cool.

  2. Very nicely explained. Will definitely include it in my workout regime

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