Skip to main content
Cyber Week Sale // Get 5% OFF Storewide with code: CWEEK5
Beginners Guide: Boxing Workouts for Weight Loss at Home

Beginners Guide: Boxing Workouts for Weight Loss at Home

The key to every success is consistency and determination which serves that particular purpose. And the key to losing weight is maintaining a healthy and nutritious diet and consistently engaging in various cardiovascular activities. However, boxing is one of the best cardiovascular exercises that promotes rapid weight loss and also tones your body for well-being.

Relevant Article: What do Professional Boxers Eat: Best Diet Plan for Boxers

Boxing doesn’t require you to get enrolled in a gym or you don’t necessarily have to get in the ring with your sparring partner or opponent: the boxing workout is itself an effective way to shed some extra pounds. 

1. Why Boxing Workouts?

Although boxing is reputed as a brutal and violent sport still it remains a grueling and demanding sport more than all other combat sports. Despite all the preconceived notions, boxing is a full-body workout for weight loss and can quickly and dramatically help you burn off fat. 

However, it is the mixture of cardio and high-impact training that makes boxing a full-body workout. It helps you become leaner, more toned, and stronger. Hence, it is important to first acquire some basic knowledge from some coach or trainer to prevent injuries that may occur while you train. 

It is crucial to take necessary precautions like wearing boxing gloves while punching a heavy bag to ensure the safety of your knuckles and wrists. 

2. Beginners Guide: Boxing Workouts for Weight Loss at Home

2.1. Jumping Rope

Jumping rope is a fundamental component of boxing and one of the most effective weight-loss workouts. Cardiovascular conditioning, in addition to technique, abilities, speed, and strength, is critical to a boxer's success. No matter how good a boxer is, if he becomes extremely tired, he has a slim chance of winning. Jumping rope is one of the most effective cardiovascular exercises for maximizing your conditioning results. Jumping rope can also help you define your arms and legs. You can expect to lose weight in a matter of days if you jump rope on a regular basis.

Moreover, jumping rope at the start works as your pre-workout or warm-up. It warms up your muscles and enables the proper blood flow, and ensures more dynamic and pliable movements. 

Also Read: Why is Warm-up and Cool-down Important for Boxing?

2.2. Heavy Bag Workout 

After warming up, wrapping your hands, and putting on a pair of boxing gloves, you are ready to begin hitting a heavy bag workout for weight loss. Elite sports suggest that you attempt to complete 10x three-minute rounds of punching bag workout for weight loss with only 30 seconds of rest in between each round. During each round, you must use a variety of punches such as jabs, hooks, crosses, and uppercuts. Each punch targets a different muscle, and strengthening your muscles might help you lose weight. Additionally, each hit causes the heavy bag to swing in a different direction. When the bag sways, you must react quickly and dodge it as though you were being punched by an opponent. These types of motions will improve your stamina, coordination, and response time. In as little as one or two weeks, this workout can help you lose weight.

Relevant Reading: 5 Best Boxing Drills to Do with a Punching Bag

2.3. Speed Bag Workout

The speed bag is an effective boxing workout for beginner's weight loss. A speed bag is a ballooned ball suspended from an elevated rebound platform board by a hook. To do this exercise correctly, you'll need to have good timing and hand-eye coordination. Try to hit the bag on every other rebound to initially gain the rhythm. With increasing the rhythm in your punches, you will eventually increase your pace and will be able to alter the difficulty of your combinations. 

Speed bag workout for weight loss will increase your heart rate and promote weight loss by burning fat. You should aim for three rounds of three minutes of intense striking on the speed bag. To maintain your elevated heart rate, try to keep your breaks between rounds to only 20 to 30 seconds. This workout will tone your arms and shoulders and can help you lose weight in as little as two weeks if done regularly.

2.4. Shadowboxing

Shadowboxing can be taken as the mimic of boxing practice with a partner, but it is actually done without a partner or hitting a strong surface. Shadowboxing puts your speed and power to the test while also raising your heart rate and encouraging fat reduction.

It also allows you to perform high reps without being slowed down by the resistance of a bag, allowing you to go faster for longer.

For 2 to 3 minutes straight, mix jabs, crosses, hooks, and uppercuts in any rhythm you desire, then rest 30 seconds. That’s 1 round. Do 6 to 10.

2.5. Sparring

If you want to reduce weight with boxing, sparring isn't required. This exercise, on the other hand, can help you perfect your skills if you've spent months honing your foundations and the gym's teachers believe you're ready for light sparring. Wear the appropriate safety equipment, such as a mouth guard, headgear, hand wraps, sparring gloves, and a no-foul protector, at all times. Always spar with a partner you can trust, and always spar under the supervision of a trainer. If sparring makes you nervous, skip it; the remainder of your boxing routine should be enough to help you lose weight.

Further Reading: A Beginner’s Guide: Best Boxing Workouts Beginners Can Do at Home

Your Cart

Your cart is currently empty.
Click here to continue shopping.
Thanks for contacting us! We'll get back to you shortly. Thanks for subscribing Thanks! We will notify you when it becomes available! The max number of items have already been added There is only one item left to add to the cart There are only [num_items] items left to add to the cart