When it comes to working out, there are a lot of options out there. But if you’re looking for a workout that is both effective and fun, you should consider boxing. Boxing is not only a great way to get in shape, but it’s also a great way to relieve stress.
This boxing circuit workout is the perfect way to get started with boxing. It includes 15 different exercises that will help you get in shape in 30 minutes. The best part about this workout is that it can be done in the comfort of your own home. All you need is a pair of boxing gloves and a punching bag.
Is circuit training good for boxing?
Boxing is a physically demanding sport that requires explosive power, speed, agility, and endurance. A boxer’s success in the ring depends on his or her ability to deliver punishing blows while avoiding being hit and having the endurance to last the entire fight. To be successful, boxers must have well-conditioned bodies that are able to withstand the rigors of training and competition.
Whether you’re a beginner or a seasoned boxer, circuit training is an excellent way to get in shape and improve your fitness level. By combining cardiovascular exercises with strength-training moves, you can give your body the type of workout it needs to succeed in the ring. Plus, circuit training is a great way to burn calories and fat, which can help you lose weight and become leaner.
Circuit training is an excellent way for boxers to condition their bodies for the demands of the sport. Circuit training involves performing a series of exercises that target different muscle groups in succession with little or no rest in between. In a circuit training session, a boxer might perform punches on a heavy bag, jump rope, shadow box, and then do some calisthenics such as sit-ups and push-ups.
RELATED: 30 Reasons You Should Try a Boxing Workout
Types Of Circuit Training
- Strength circuit training is designed to increase your muscular strength and power.
- Cardio circuits are designed to get your heart rate up and improve your cardiovascular endurance.
- Mobility circuits focus on improving your range of motion and flexibility.
To get the most out of your circuit training workout, it’s important to understand your max heart rate and which heart rate zone you should be working in. Training in the right heart rate zone will help you reach your fitness goals more quickly and effectively.
The American Heart Association recommends that healthy adults should exercise at 50 to 85 percent of their maximum heart rate for most training. If you are new to exercise or haven’t exercised in a while, your target heart rate should be closer to 50 percent.
Warm-Up
Before beginning any workout, it is important to warm up the muscles. This helps to prevent injuries and increase blood flow to the muscles. There are many different ways to warm up, but here are four exercises that can be done before a boxing workout.
- Jumping jacks: This exercise gets the heart rate up and warm while also stretching the arms and legs.
- High knees: Running in place, bring your knees as high as possible. This warms up the muscles in the legs and lower body.
- Arm circles: Stand with your feet shoulder-width apart and extend your arms out to the sides at shoulder level. Slowly move your arms in circles, first forwards and then backwards. This will stretch the shoulders and upper back muscles.
- Squats: Squat down, placing hands on the thighs. Stand up, then repeat again. This exercise will get the legs ready for a workout.
What You’ll Need
- Boxing gloves
- Punching bag
- Jump rope
- Medicine ball
- Water
Before you can start working out, there are a few things you’ll need. First, you’ll need a pair of boxing gloves. You can find these at most sporting goods stores. Next, you’ll need a punching bag. You’ll need a jump rope and a medicine ball. Both of these items are easily found at an online sporting store. Finally, you’ll need water to stay hydrated throughout the workout.
Boxing Circuit Workout
The circuit consists of 5 rounds of 30-second work each exercise, with a 15-second rest after each exercise. Each round must be repeated four times, which is 6 minutes per round and a total workout time of 30 minutes.
Round 1: Burpees – Squat jumps – Plyo Push-ups
Burpees: start in a standing position with your feet shoulder-width apart. Drop down into a squat position with your hands on the ground, then kick your feet back so you end up in a push-up position. From there, jump your feet back to the squat position and stand up.
Squat jumps: start in a squat position with your feet shoulder-width apart and your hands behind your head or put your hands by your side. Jump up as high as you can, then land in the squat position.
Plyo push-ups: start in a push-up position with your hands slightly wider than shoulder-width apart. Lower your body to the ground, then push yourself back up as hard as you can and get your hands off the ground, quickly clap your hands together then immediately go in a push-up position.
Round 2: Plank – V-Up – Abdominal crunch
Plank: a plank is a great way to work your core muscles. To do a plank, start in a push-up position. Lower yourself down so that your forearms are on the ground. Keep your back straight and hold this position for as long as you can.
V-ups: start lying on your back with your legs straight and your arms by your sides. Raise your legs and torso off the ground and touch your toes with your fingertips.
Abdominal crunch: lie on your back on the floor with your knees bent and feet flat on the ground. Place your hands behind your head and curl up your upper body towards your knees, contracting your abs as you go.
Round 3: Shadowboxing – Jump rope – Mountain climbers
Shadowboxing: In order to shadowbox, you will need to be in a boxing stance. You should be in a stance with your feet shoulder-width apart and your knees bent. Your hands should be up by your chin and your elbows should be in. You should also be looking up at your imaginary opponent.
To start shadowboxing, you can throw a jab and a cross (1-2) followed by a left and hook (3-4). As you become more comfortable with the movement, you can mix up the punch combinations. You can also increase the speed of the punches and move around more while you are punching.
Jump rope: If you’ve never done this before, it’s not as hard as it looks – just make sure you have a good quality rope that won’t get tangled easily.
Start by standing with your feet shoulder-width apart and the rope behind you. Bend your knees slightly and lean forward from your hips, keeping your back straight. Swing the rope over your head and jump as you bring it down in front of you.
Keep your arms close to your body and use your wrists to control the rope’s speed. As you land, absorb the impact by bending your knees slightly again. Repeat the jump, this time bringing the rope under your feet from behind as you jump up. Land lightly on the balls of both feet with each jump.
Mountain climbers: Get into a pushup position and bring your right knee to your chest, then quickly switch and bring your left knee to your chest. Keep going as fast as you can for 30 seconds.
Round 4: how to do Jumping lunges – Heavy bag – Medicine Ball throws
Jumping lunges: to do a jumping lunge, start in a split stance with your right foot forward and your left foot back. Lower into a lunge, then explosively jump up, switching feet in midair so you land with your left foot forward.
Heavy bag: stand in your preferred boxing stand then throw a left or right punch to the bag, make sure your front foot is in front of your back foot and planted on the ground correctly, and throw punches at the bag as hard as you can for 30 seconds. This exercise is great for building upper body strength and endurance.
Medicine ball throws: start by standing with your feet shoulder-width apart and holding a medicine ball in both hands. Then, throw the ball as hard as you can to a wall or another person. This exercise is great for building explosive strength in your upper body.
Round 5: how to do a Side plank – Bicycle Crunch – Boxer Sit-up
Side plank: to do a side plank, start by lying on your side with your legs straight. Then, prop yourself up on your elbow and raise your hips so that your body forms a straight line from your head to your feet.
Bicycle crunches: lie on your back on the floor with your knees bent and feet flat on the ground. Place your hands behind your head. Raise your shoulders off the ground and bring your right elbow to meet your left knee as you straighten your right leg.
Return to the starting position. Repeat on the opposite side, bringing your left elbow to meet your right knee as you straighten out your left leg. Continue alternating sides.
Boxer sit-up: start by lying on your back with your knees bent and feet flat on the floor. Then, cross your hands behind your head and lift your shoulder blades off the floor as you sit up and do a 1-2 (jab, cross) punch.
Cool Down
Cooling down helps your heart and body to gradually slow down and return to its resting state. This post-exercise activity helps to gradually relax the muscles and increase blood flow and It also helps to remove waste products from your muscles and reduce muscular soreness.
Here are two cool-down exercises to help you do just that:
- Walking: A simple walk around will help your body recover from the strenuous workout and get rid of any built-up lactic acid.
- Stretching: Be sure to stretch all of your major muscle groups after your boxing workout. This will help prevent stiffness and injury and keep you feeling limber and ready for your next session.
Boxing Circuit Ideas Without Equipment
There are plenty of ways to get a great workout in without any equipment at all. One great way is to do a circuit training routine that focuses on boxing movements. This type of workout is perfect for people who want to get in shape, but don’t have any equipment. Here are some ideas for a boxing circuit training routine:
Start with some basic press-ups. You can do these anywhere, and they’ll help warm your muscles up. Then, move on to some shadowboxing. This will help you practice your punches and get your heart rate up. Next, do some shuttle runs. These exercises will really get your heart pumping.
There are numerous exercises you can do without equipment as your indoor or outdoor boxing workout, the ones mentioned were just a few boxing circuit workout ideas.
Tips for Success
If you’re starting a boxing circuit workout for the first time, here are some tips to help you succeed. First, stay consistent with your workouts and don’t skip any days. It’s also important to focus on form and technique rather than just going through the motions. And finally, make sure you’re having fun!
Summary
If you’re looking for a workout that will really get you in shape, try this boxing circuit. You’ll see results after just a few sessions. The circuit consists of 15 different exercises, targeting different areas of the body.
After completing the circuit, you’ll definitely feel the burn. Your muscles will be screaming and your heart will be pumping, but it’s all worth it when you see the results. Just keep at it and don’t give up, and you’ll be in great shape in no time.
