Posted on December 07 2017
Boxing is one of the most physically demanding activities out there, so it’s no surprise that boxing workouts are so intense. If you’re looking to take your fitness regimen to the next level, learning how to train like a boxer is one of the best ways to build strength, trim fat, and build speed, endurance, and stamina.
Let’s take a look at some of the most effective boxing-inspired workouts that you can do at home or at your gym.
1. Jumping Rope
While jumping rope may conjure memories of gym class and playground fun, it’s actually an incredibly effective exercise for boosting agility, building strength, enhancing coordination, and improving cardiac health. On average, jumping rope at a moderate pace burns between 10 and 16 calories per minute, making it one of the most effective boxing workouts, as well as one of the quickest ways to lose weight out there.
The beauty of the jump rope is that there are many ways to use it, and it’s incredibly portable. You can use your jump rope virtually anywhere, allowing you to get a solid workout in even when you’re pressed for time. As you learn how to train like a boxer, you will find that you don’t always need a fully equipped training facility to reach your fitness goals. Sometimes the simplest workouts are the most effective.
One of the best ways to incorporate jumping rope into your routine is to combine it with other exercises such as push-ups, plank holds, squats, and lunges. For example, you could jump rope for 30 seconds, then do one of those exercises for 30 seconds, then back to jumping rope, and so on. This multifaceted approach can be tiring, so try our In Focus energy-boosting supplement to really get the most out of this technique.
Here are some other powerful jump rope techniques to try:
- Double jumps
- Figure eights
- High knees
- Single jumps
- Double unders
2. Squat Thrusts
The squat thrust, also know as the “four-count burpee,” or simply “burpee” is one of the most effective exercises, period. If you’re planning on learning how to train like a boxer, you’re going to have to put in some serious effort, and this technique proves it.
This exercise was originally used during World War II to assess the fitness level of recruits by measuring their strength, coordination, and agility. As you might imagine, all three of those qualities are essential in the boxing ring, too. This exercise is one of the most effective boxing workouts, and you don’t even need any equipment to perform it. Our Flight supplement is perfect for this exercise, as it helps with endurance and strength.
Here’s how to do it:
- Start in a standing position
- Go into a squat position with your hands on the ground
- Keep your hands flat on the ground while you enter a squat position
- Keep your arms extended, and kick your feet back into a plank position
- Immediately bring your feet back into the original squat position
- Stand up and repeat
If you feel like adding a little flavor and energy into your burpees, add a clap every time you stand up (you may want to avoid the clap at a public gym).
3. Heavy Bag
If you’re serious about learning how to train like a boxer, you’re going to want to invest in a good punching bag. Even if you don’t plan on entering the ring anytime soon, training with fight sports can really improve your physical health in incredible ways. Punching a punching bag works your entire body, increases your metabolic rate, and helps you to increase strength drastically.
Of course, one of the most classic boxing workouts out there is simply hitting the bag. Before getting started, always wear hand wraps and bag gloves. You can start getting a feel for it by throwing some jabs. Once you feel good about that, you can incorporate patterns, alternating between rapid-fire left/right shots.
Next, you will want to add some kicking techniques. To perform a low kick, Pivot on your support foot and turn your hip, delivering your kick to the lower half of the bag. To perform a high kick, do the same thing, but aim for the upper half of the bag. Keep your hands raised in a chin guarding position. Perform each of these kicks five times with each leg, and then rest.
As you get more comfortable learning how to train like a boxer by throwing classic punches and kicks, you can start looking into more advanced techniques such as hooks and knee strikes. You can also focus more on your footwork. Learning footwork patterns is a great way to add another dimension to your punching bag workouts. Eventually, you may also want to incorporate speed bag training too.
4. Weight Training
If your plan is to learn how to train like a boxer, you’re going to want to work on strengthening your core. Weight training obviously builds muscle power, but it’s also a fantastic way to burn calories. Here are some of the most common boxing workouts that incorporate weights:
- Barbell bench press/squats/deadlifts
- Dumbbell shrugs/shoulder presses
- Reverse barbell curls
Getting the Most Out of Each Session
As you incorporate boxing training techniques into your exercise regimen, you’re going to find that these high-octane workouts can be tough. Always make sure you stretch thoroughly before you get started. Don’t bite off more than you can chew, and make sure you approach new exercise techniques with caution until you’re comfortable with them.
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If you want to learn how to train like a boxer, you have to learn how to prepare one too. Many top athletes choose Bare Performance Nutrition supplements because they recognize our unparalleled commitment to quality and label transparency. Maximize your exercises sessions by taking the best supplements in the industry.