Boxing For Fat Loss – Home Boxing Workouts

by James Kerrison on October 20, 2010

Boxing for fat loss is a great idea and on that has stood the test of time. Boxing has been around for hundreds of years and is now used frequently just for working out. Gone are the days that the only people who would use boxing for training was boxers themselves. People have seen the massive benefits associated with the high intensity and anaerobic nature of boxing workouts.

This is especially important when you are using boxing for fat loss. High intensity interval training is one of the best ways to burn fat as well as take your fitness to new levels. You can get a great workout done in under 30 minutes or if you want to train with a partner you can both get it done in under one hour.

Given that most of us are time poor these days, being able to get high quality workouts done in a short amount of time is very important. If you don’t have to spend hours training to see results you will be much more likely to stick to the routine. Also if the workouts aren’t boring like most traditional cardio type workouts, then you are going to look forward to doing it and not looking for excuses as to why you can’t train today.

Boxing does ticks both of these points off the list because the workouts are short, intense, fun and deliver fast results.

One method I like to use when boxing for fat loss is to use the ‘Tabata Protocol’. Basically this involves doing eight rounds of 20 seconds of very hard exercise, followed by a 10 second rest. 20 on, 10 off, 8 times. Sounds easy enough but the crucial and often overlooked point when people implement ‘tabatas’ is that the 20 seconds of work or exercise needs to be done with a maximum amount of effort. That means you will need all of that 10 seconds to recover and chances are it won’t be enough rest before you move onto the next round.

If you are getting through the rounds and can easily maintain a conversation you aren’t working hard enough! Heck you shouldn’t really have enough spare energy to even think!

If you want to use boxing for fat loss, give this quick workout a try:

20 Seconds: Jab, Cross, Jab, Right Uppercut

10 Seconds Rest

20 Seconds: Jab, Cross, Jab, Right Hook

10 Seconds Rest

20 Seconds: Jab, Cross, Left Upper Cut, Right Uppercut

10 Seconds Rest

20 Seconds: Jab, Cross, Jab, Cross

10 Seconds Rest

20 Seconds: Jab, Cross, Jab, Right Uppercut followed by 4 shuffles

10 Seconds Rest

20 Seconds: Jab, Cross, Jab, Right Hook followed by 4 shuffles

10 Seconds Rest

20 Seconds: Jab, Cross, Left Upper Cut, Right Uppercut followed by 4 shuffles

10 Seconds Rest

20 Seconds: Jab, Cross, Jab, Cross followed by 4 shuffles

10 Seconds Rest

That will take you four minutes and will get your heart rate up to amazing levels! If you are doing this workout with a partner on the pads, take 30 seconds to change gear and repeat. You’ll need a few rounds to recover but should be good to box again after your partners four minutes. Four rounds each of this will be more than enough to get all of the benefits that boxing for fat loss can deliver.

{ 0 comments… add one now }

Leave a Comment

Previous post:

Next post: