You don’t have to be the fighting type to get a kick out of an at-home boxing routine. This workout packs a powerful punch, enhancing dynamic flexibility, balance, coordination, strength and power. Best of all, you don’t need a partner to spar with or even a pair of fancy red boxing gloves.
Research on boxing-related interval training demonstrates that this sport’s workouts burn body fat and improve blood pressure numbers above and beyond traditional moderate cardio. Similar to other interval-type workouts, this at-home boxing circuit calls you to stick with each move for one minute before moving on to the next. After you finish all five, take a one-minute rest and repeat the circuit three to five times.
Warm up with 10 minutes of easy jump roping. If you don’t have a jump rope on hand, simply mimic the jumping motion to get your muscles moving and blood pumping.
First, get into fighting stance. Stand with your left foot out in front of your body and your knees slightly bent (you can lead with the right foot if you’re more comfortable with that). Bring your fists up close to your body with palms facing each other under your chin. As you punch your right fist forward, keep your arm in line with your shoulder, rotate your hips and pick up your right heel off the ground. Your fist should rotate during this motion so that your fingernails face down toward the floor when you reach the end of the punch. Bring the fist back in and alternate sides. Speed up as you get comfortable with the motion to get your heart rate elevated.
Start in full plank position and lower your body down. When your chest reaches close to the ground, push yourself back up. If you want a tougher variation, bring your hands into fists and repeat the same motion.
Boxer Bicycle Crunch
Lie on your back with your feet off the ground and knees bent as if you were going to do traditional crunches. Bring your head and shoulders up off the ground, keep your arms bent and fists drawn into your body. Begin to bicycle your legs as you rotate your right shoulder in the direction of your left knee. Simultaneously, straighten your right leg out. Then bend the right leg and bring the right knee toward your left shoulder as you straighten the left leg.
Get into fighting stance as you did for straight punches. As you get ready to throw the first punch, envision hitting up and under an opponent’s chin. If your left foot is forward, twist your hips to the left as you bring your right fist up and forward. Immediately bring your fist back and do the same on the left.
Stand with your feet together and arms hanging at your sides. In one motion, jump your legs out and bring your arms up over your head. Jump back to starting position and repeat.