Punching at a boxing bag at home is one of the best workouts to lose weight. It will keep you fit as it uses every part of the body. The added bonus is you get to let out all your frustrations, all the pent up anger and emotions, so that you become mentally fit too. Most of the punching bags weigh anywhere between 50 to 150 pounds and every time you hit the bag, your fists, feet and knees meet with a significant resistance. So be prepared to hit hard, engaging your entire body – your core, shoulders as well as the hips to control your movements effectively. Therefore, boxing training at home workouts do help in burning calories as well as strengthening your body’s muscle groups.
7 – Boxing training at home workouts for weight loss
Boxing at home is one of those few cardiovascular exercises which provide upper body as well as bone building gains.
1. Warm up exercises
Before you dive in a high intensity workout such as boxing training at home workouts, you have to warm your body by doing the following exercises 5-10 minutes at least.
2. Jog in one place
Do this for 30 seconds at a time, for 3-4 times.
3. Jumping Jacks
Jumping jacks, also known as star jumps, is a simple jumping exercise, which you might know already. To refresh, you have to jump from keeping the legs together, keeping the legs spread wide, and as you jump, clap your hands above your head, and come back to initial position. This warm up should be done for 30 seconds, 3-4 times too.
4. Jump rope
The jump rope is a very classic boxing warm up also, but you don’t really need an actual jump rope. It’s one of the best ways to pump up the heart before starting on your boxing training at home workouts. You can do this between the sets of your workout session too, to keep the heart pumping. All you have to do is to jump in one place, moving your arms in small circular motions.
5. Squat jumps
These jumps will make feel every fibre of your leg and butt muscles, apart from strengthening them. Squat jumps are great for losing weight around the thighs and abdomen. If you can’t jump, just squat by pushing your squatting with your hands sideways or forward, and hold it for about 30 seconds, about a foot from the floor.
6. Work the abs
Do some 4 different types of sit-ups, 25 at a time – the classic sit-ups, bicycle crunches and so on. The exercises for abs will make them stronger and be strong enough to sustain longer boxing training at home workouts.
7. Shadow boxing
Before you start the actual boxing, start with some shadow boxing, for about 30-40 seconds each round. Always keep the fists up, arms close to the body after every punch, knees soft and weight forward on the toes.
6 – Boxing exercise routines for weight loss
Exercise routine 1
Jab, then Cross, the Squat for 45 seconds with 15 seconds rest before starting the next exercise.
The first boxing training at home workouts is pretty easy and basic. Face the punching bag in the boxing stance. Place your feet at shoulder distance from each other, staggered with a foot in the front of the other i.e the toes of the foot in front is aligned to the heel of the back foot. Both toes should point at 45 degrees to punching bag. This exercise will help in your effort weight loss.
Then, with one hand protecting your face, raise both hands. Then jabbing with left arm and crossing with the right, throw two punches. Then do a squat and get up immediately. Continue the entire sequence for 45 seconds.
Exercise routine 2
Throw cross punches using your dominant side for 45 seconds with 15 second rest after it. Your shoulder as well as arms will target the arms and shoulders. Get ready to lose the flab in your arms by throwing punches as forcefully as possible, always keeping the abs tight, and protecting your face with the other hand. With the dominant arm, or the arm which you use most, such as the right arm, you have to put the force of your body weight and catapult your right (dominant) fist to the bag. Then bring the fist back to your face, and shift the weight to starting position to set up one more punch. This is one of the boxing training at home workouts which is also simple but effective.
Exercise routine 3
The third exercise is working with punching bag, for 45 seconds with 15 seconds rest afterwards. You have to throw cross punches with the non-dominant hand i.e. non-working hand. Set up with right foot backwards with the left foot facing front, weight shifted to your back foot.
Exercise routine 4
Lunge, kick, jab and cross for 45 second with 15 seconds rest after one set. Stand in front of punching bag at a distance of the leg’s length. Step back with the right foot and do a reverse lunge. Now, from the lunge, powerfully go up, shift weight to left foot, and return to standing position.
Then kick the bag with a hard front kick, and let your heel into it. Then punch four times with both the hands. Switch sides and reverse the whole set. Continue the whole set for 45 seconds without stopping, then rest for 15 seconds. This is one of the best exercises for abs in your boxing training at home workouts.
Exercise routine 5
This time, the set is for 90 seconds with 30 seconds rest. It’s a combination of side-kick and punches. Start with right side kicks 10 times, 30 punches with right arm, 10 left side kicks and finish with 30 punches with left hand.
After you complete these simple exercises, you can get on to some complex ones such as burpees, which involves planks and lunges and punches. These exercises with punching bag will help in weight loss for sure!