Boxing is a great substitute for any cardio regimen (treadmill, stair master, etc.). After a while, the same cardio routine can get boring, so switching to boxing is a great alternative.
But, why boxing for weight loss?
Every punch you throw increases your heart rate. Each punch is more exhausting than you even realize. Within one three minute round, you’re using so much energy throughout the fight that it helps burn fat.
Boxing works all body parts. For example, when you roll under a punch you are squatting and using your legs. When you throw your punches you are using your shoulders, hips, back and triceps. When your walking around the ring and keeping your stance while throwing your punches, you have to engage your core and use your oblique’s, which is great for your abs. Even keeping your hands up the whole time is a workout!
Even the warmup is tough!
Furthermore, many boxers jump rope as a warmup- which is another great form of cardio.
Many people think, “oh just jumping rope, that’s easy.” But let me tell you, it’s not! Maybe when you were a kid, but have you tried jump roping as an adult carrying around more weight?
Also, when you get more advanced in jumping rope (double jumps, criss cross, and side to sides) it gets even more exhausting and you can do it for a longer period of time.
And the jump roping is just the warmup for boxing. So just with the warmup, you have already increased your heart rate and have begun sweating.
The mental workout
Learning boxing itself is a great mental workout. You have to learn multiple steps and punches and you also have to remember how to make them all work together. With certain punches you have to make certain steps or pivots, and it changes with every punch. You also have to remember how to block punches while throwing them and moving your legs correctly.
It sounds simple, but once you get in to it you will see it’s not!
The best part is that while your mind is working so hard, you don’t even notice how hard your body is working. Before you know it, you’re completely drenched in sweat but because you were so focused on the mental part- you didn’t even realize how many calories you were torching.
Making boxing work for you
The other good thing about boxing is that it doesn’t take a full hour to get a full, effective workout in.
If you’re hitting the punching bag, jumping rope, doing sit-ups and making it a circuit workout- you can easily burn about 400 calories in only 30 minutes.
I suggest that when you do boxing training, you layer up with more clothes if you want to sweat more (this is not for the weak hearted, you will be drenched from head to toe after). That is why you usually see boxers in sweat pants and hoodies.
Which brings me to my next point…
What you need when boxing for weight loss:
Pro Style Training Gloves Handwrap Gloves to prevent injuryEssential Curved Boxing MMA Punching Mitts if you have a partnerPremium jump rope for warmups and circuitsCentury Versys Fight Simulator (Punching bag that doesn’t require mounting)2PC Hooded Sweater Sweatpants Sport Tracksuit