Boxing Workouts to Help You Knockout Your Body Fat

Boxing Workouts to Help You Knockout Your Body Fat

Boxing is one of the best ways to knockout body fat by burning calories and building full-body strength as it is a high-intensity workout. While doing boxing workouts at home or at the gym, you are potentially integrating your abs, upper and lower body to work together to throw punches.

However, boxing does not bind its practitioners to practice only with a complete arsenal. It is okay if you do not have any access to a boxing gym or you do not possess a punching bag, you can still perform a boxing workout at home without a bag.

Shadowboxing is a perfect alternative that is very effective itself and also helps to burn maximum calories to knock out your body fat.

As previously mentioned, boxing is a high-intensity full-body workout that pushes your heartbeat level at its peak and leaves you burning calories even after hours of workout.

Although, a sequential boxing workout routine could take it to the next level. So, respective are the best yet simple exercises to pamper your boxing workout routine that will definitely help you to knock out your body fat

1.    Skipping Rope

The skipping rope is a full-body cardio workout and probably one of the best conditioning exercises that helps with burning body fat and weight loss. You could potentially lose fat in your arms, thighs, and around your stomach

However, jumping or skipping rope benefits the boxers in the ring as well. It has many benefits for muscle endurance, coordination, and balance.


Reps:1 minute

Rest in-between sets:10 seconds

How to Do it

  • Grab the rope at both ends.
  • Flick it around your body by using your wrists.
  • Jump to clear the rope every time it hits the ground.

2.     Shadow Boxing

Shadowboxing is a wonderful exercise with a lot of many benefits. It shows prominent results in weight reduction in obese athletes, moreover, it is beneficial for gain muscles, especially for your biceps, triceps, and shoulders.

However, shadow boxing is a full-body workout that hits your chest, shoulders, arms, and legs by cutting out fats and building muscles. It helps increase endorphins in your body that escalates the fat-burning process and you start losing weight.

Perform basic boxing punches while boxing with air and throw different combinations.

Sets 4

Reps:1 minut

Rest:10 second

3.     Press-Up

A weight-loss regimen cannot be completed until the press-ups or push-ups aren't part of it. Press-ups can certainly help you lose weight by burning calories and building muscles.

Although, this is a body-weight exercise that uses the body as resistance. It helps lose weight from the chest, triceps, shoulders, and core muscles and helps gain muscle mass.


Reps:1 minut

Rest:10 seconds

How to Do it

  • Set yourself up with your weight on your toes and your hands beneath your shoulders
  • Keep your body straight and lock it so a straight-line form between your head, glutes, and heels.
  • Lower yourself to the point when your chest is an inch off the ground
  • Explosively drive up by extending your arms fully.

4.    Plank

One of the most beneficial and calorie-burning exercises is the plank. Therefore, except for burning the fat around your abdomen area, plank hold engages multiple muscles at once and helps with strengthening your core.


Reps:1 minut

Rest:10 seconds

How to Do it

  • Get into a press-up position but rest on your forearms rather than your hands.
  • Maintain a straight back and tense abs and glutes
  • Maintain the posture without allowing your hips to sag

5.    Sit-Up 

Last but not least, you can add sit-ups in your boxing workout to knock out your body fat. Doing sit-ups can help you lose body fat in general. They are great for tightening your core and also strengthen and tone your rectus abdomen, transverse abdomen, and oblique abdominal muscles, as well as your neck muscles.


Reps 1 minut

Rest:Take a 45-second break before repeating the circuit

How to Do it

  • Lie on your back with your knees bent
  • Lift your torso up into a V shape with your thighs by placing your hands behind your head and intense your core.
  • Return to the starting position by lowering under control.


Knowingly, boxing is a combat sport but it does help a lot by keeping you fit and healthy. Boxing workouts are the best way to tone and shape your body by knocking out fat and losing weight. The high-intensity effects of boxing increase your heart rate in order to escalate the fat-burning process.

All the above exercises are quite simple yet effective. Perform all these exercises together in a boxing workout session to get the maximum outcome. You can try doing them anywhere, whether you are doing a boxing workout at home or at the gym

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