The best way to lose weight is by burning more calories than you consume. However, if you want to speed up the process and burn even more fat, this boxing workout is exactly what you need.

Boxing is a great cardio workout that can help you lose weight fast. It’s challenging and fun at the same time! You will get an amazing full body workout which includes cardio, strength training, endurance and flexibility.

This boxing workout routine will help you burn fat fast while toning your muscles at the same time! The best thing about this boxing workout is that it only takes 30 minutes so it doesn’t take up too much of your time.

The exercises are divided into three sections: warm-up (3 minutes), upper body (8 minutes) and lower body (7 minutes). Each section has 3 rounds of different exercises followed by 1 minute of rest between rounds. You repeat these 3 rounds for 4 total rounds of each exercise before moving onto the next one.

Shadow Boxing Workout For Weight Loss

Athlete shadow boxing

Shadow Boxing to Lose Weight

Shadow boxing with or without gloves will burn calories.

Image Credit: MeikePetri/iStock/Getty Images

Weight loss is an imbalance of the number of calories you consume versus the number of calories you burn through activity. Shadow boxing is an exercise that burns calories and one that you can do in the privacy of your home. A 140-lb. person burns approximately 382 calories per hour when boxing. Professional boxers use shadow boxing to warm their joints and muscles before they make contact with a punching bag or sparring partner. With a basic knowledge of punching techniques, you can create a shadow boxing workout to aid in your weight loss.

Foot Position

Most boxers stand with their left foot in front of their right. You can choose this stance, or place your right foot in front of your left. During your shadow boxing workout, you may want to change your stance to equally train both sides of your body. You can increase the calories burned by adding forward, backward and sideways movements to your punches. Boxing footwork is also used to avoid punches.

Arm Position

Throughout your shadow boxing workout, your elbows will be bent and close to your ribs, as if you are protecting your sides from punches. Make fists with both hands and hold them up next to your face. Position your thumb over the front of your four fingers and avoid a “hitch-hike” thumb position.

Punches

Perform a jab by shifting your weight onto your front, or left, leg and extending your front, or left, arm straight out in line with your shoulder with your palm facing toward the floor. Keep your right hand in a position that is protecting your face. Perform a cross by extending your right arm out in front with your palm down. To increase your cross, rotate your right shoulder and shift your weight onto your right toes so that you can press your hip forward. Perform a left hook by bending your left arm to a 90-degree angle and punching across the front of your body with your palm facing toward the floor or toward your body.

Workout

Combine the footwork and punches as you shadow box. For example, quickly move to the right while performing a left hook. You can vary the tempo of your punches for workout variety. You can also add in a duck, squat, as you pretend to avoid a punch. Shadow boxing in front of a mirror is helpful to monitor your form. You can also fight an imaginary opponent and direct your hand toward their head, or stomach to vary the height of your punches.

All You Need for This 20-Minute Upper-Body Workout Is a Pair of Ankle Weights

Hand with ankle weights around wrists.

You can use your ankle weights for an excellent upper-body workout.

Image Credit: GettyImages/mirzamlk

Glute kickbacks, fire hydrants and lunges are just a few of the common lower-body ankle-weight exercises that may be in your workout repertoire. And while ankle weights are a great way to train your bottom half, they don’t necessarily have to go around your ankles.

With a little creativity, you can use your ankle weights to give your arms, back, chest and core an excellent workout. Mix up your next upper-body workout with these ankle-weight moves, courtesy of K. Aleisha Fetters, CSCS, author of ​.

1. Rear Delt Raise With Pause

  1. Stand with your feet hip-width apart, an ankle weight around each wrist.
  2. Shoot your hips back and hinge forward until your torso is almost parallel to the ground.
  3. Let your arms hang down toward the ground.
  4. Keeping your back flat, extend your arms out to your sides, leading with your elbows slightly bent.
  5. Pause here for a 2-second count.
  6. Then, slowly lower the weights with control back down to the starting position.

Reps:​ 3 sets of 8 to 12 reps, resting for 30 seconds in between

2. Y Raise Shoulder Circles

  1. Stand with your feet just inside hip-width apart with an ankle weight around each wrist.
  2. Raise your arms diagonally in front of you (in a V shape in front of your chest) until they’re parallel with the floor.
  3. Form here, trace small circles in front of you in a clockwise direction.
  4. Keep your arms raised the entire time with shoulders engaged and away from the ears.
  5. Once you finish all the reps in this direction, circle in the opposite direction.

Reps:​ 3 sets of 8 to 12 reps, resting for 30 seconds in between

3. Alternating Overhead Punch

  1. Stand with your feet shoulder-width apart, ankle weights around your wrists.
  2. Bring your hands out in front of your shoulders like a boxing guard position, elbows pointing to the floor.
  3. Pivot your feet to the right and punch your left arm overhead.
  4. Bring your arms back to the guard position and pivot back to the start.
  5. Then, repeat on the opposite side, pivoting to the left and punching with your right.

Reps:​ 3 sets of 8 to 12 reps, resting for 30 seconds in between

Tip

This exercise will strengthen the shoulders and triceps while targeting the core and obliques, Fetters says. Throughout the exercise, focus on keeping your torso engaged to avoid dipping into your lower back.

4. Arms Extended Biceps Curl

  1. Stand with your feet shoulder-width apart, ankle weights around your wrist.
  2. Extend your arms straight in front of your shoulders, palms facing up. This is the starting position.
  3. Keeping your elbows locked, curl your right hand to your ear.
  4. Extend your right hand to the start.
  5. Curl your left arm to ear, then extend again.
  6. Keep alternating right, left, right left.

Reps:​ 3 sets of 8 to 12 reps each side, resting for 30 seconds in between

“Even with light ankle weights, this biceps curl variation is incredibly challenging to the biceps, and also works the front part of the shoulder,” Fetters says.

Boxing Exercises for Beginners

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Boxing is a great strength and confidence-building workout.

Boxing is a great workout. It builds strength and muscular and cardiovascular endurance as well as self-esteem—developing the self-defense skills is a great confidence booster. But the average person who can throw a punch isn’t a boxer. Beginners must learn the basics to get the most out of their workout and skills. There are specific boxing techniques that you must know to prevent injury and to have the most power behind your punch.

Fight Stance

The fight stance is your foundation. Once you have learned this position, you will be able to protect yourself and put a lot of power behind your punches. In your fight stance, your hands protect your face, your elbows and forearms protect the body and your shoulders block punches to your chin. If you’re right-handed, stand with your right foot behind the left, shoulder-width apart. Your left foot points forward and your right should point out to the side at about 45 degrees. Tighten your abs. Keep a slight bend in your knees; this position is also called “the snake,” because you’re “coiled” and ready to strike. Practice moving while in your fight stance—forward and backward, to the left and to the right, always leading with the left foot and following with your right foot. If you are a southpaw (left-handed), your right foot will be forward, with your left foot back.

Left Jab

This is the punch used most often in boxing. It’s a defensive punch and as well as a set-up punch for combinations. In your fight stance, take a step forward with your left foot and extend your left arm at the same time. Don’t punch from your elbow and don’t push with your fist. This punch comes from the left shoulder and from stepping into the punch. A tip to remember: you’re punching “through” your opponent, not trying to push him away. Southpaws will use the right jab.

Bob and Weave

Boxing is about offense and defense. The bob and weave is a great way to throw your opponent off balance and avoid punches. Imagine someone is throwing a punch at your head. Bend your knees and squat to avoid the punch. Practice the squat (duck) a few times. It’s an up-and-down movement. It’s easy to want to bend forward at the waist, but try not to. Stay in the squat position and step to your right with your right foot. Stand back up into fight stance. Repeat to the opposite side.

1-2 Punch

This is a basic punch combination—the left jab followed by a straight right. After throwing your left jab, shift your weight to your left foot and pivot off your back (right) foot. Make sure to rotate your hips and extend your punch. Don’t whip your entire body around, because you will lose your balance. When this combination is done correctly, the jab (1) stuns and/or distracts your opponent, and the straight right (2) could quite easily be your knockout punch, because it is powered by your hips, shoulder and arm. Southpaws lead with the right jab and follow with a straight left in the 1-2 punch combination.

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