Boxing and Kickboxing Workouts
Losing Body Fat
a boxing, kickboxing, or mixed martial arts match you've certainly noticed that fighters that aren't in the heavyweight weight class are almost always in incredible shape. Trying boxing style workouts for your aerobic, or cardio, exercise will certainly help you get into great shape and work muscles that you won't even hit while you weight train.
Of course you'll want to have the proper equipment to perform boxing and kickboxing workouts. A sturdy heavy bag is a must. You'll want one that's heavy enough so it doesn't go every which way every time you punch it. You can use a punching dummy that is weighted at the bottom, though a hanging heavy bag is superior because you can lean into it and move around it easier. To protect your hands while using a heavy bag during your boxing workouts you'll need a good pair of training gloves. A speed bag will help you improve your timing and coordination and is a great addition to any boxing workout. A jump rope is an important piece of equipment for any boxer, and will work your calf and shoulder muscles.
When you do a boxing workout you should start off by stretching for a few minutes and doing a little jogging and shadow boxing to get warmed up.
After the warm-up, put your gloves on and train on the heavy bag. You should try to do a few 3 minute "rounds" on the heavy bag. Move around a lot when training with a heavy bag, moving in and out and punching it high and low. Lean into it every know and then and punch low like a boxer would when they're on the inside against their opponent. To emulate how a boxer or kickboxer trains you should try to keep your chin down and your mouth closed as much as possible - breathing through your nose. Punch the heavy bag hard and crisp, it shouldn't sway back and forth to much. If it does you maybe pushing your punches too much.
Go to the speed bag next in your boxing workout and do a few 3 minute rounds with it. You may not get a good rhythm going at first, but practice makes perfect and eventually it'll become easier for you.
You'll eventually want to get to the point where you do a total of 10 or 12 "rounds" with both the heavy bag and speed bag with 1 minute of rest between each round.
After your heavy and speed bag training do some jump roping. Start out by jump roping for as long as you can and try to work your way up to 15 minute sessions or more.
Finish off your boxing workouts with some abdominal training. Do leg raises and crunches to work the abs hard.
If you perform boxing and kickboxing workouts regularly you'll work muscles in the upper back, shoulders, and arms that you may not hit directly when you weight train and that extra body fat should start coming off.
When it comes to cardiovascular exercise, most people think of workouts that mostly involve the legs like running, jogging, or working out on an elliptical machine. However, you can do cardio workouts that heavily involve the upper body if you perform boxing and kickboxing workouts.
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