Sweat It Out With An Intense One Hour Long Boxing Workout

Are you looking for a way to get in some intense exercise and cardio? Look no further; boxing is the perfect workout for you! Boxing is an incredibly effective form of exercise that, when done correctly, can provide an all-over body workout, as well as improve your cardiovascular system. 

If you want to try something different and get a great sweat going, then look into trying out a one-hour-long boxing workout.

Warm-up (5 minutes)

Jumping jacks

To do jumping jacks, stand with your feet shoulder-width apart and hands down by your sides. Jump up straightening the legs out wide while bringing the arms over head at the same time. Land on two feet together then quickly jump back into the starting position.

Glute kicks

To perform glute kicks correctly, start by standing up straight in a boxing stance; feet hip-width apart, arms slightly bent at your sides. 

Then lift one leg off the ground behind you and kick out briskly. As you kick outwards be sure to keep your toe pointed towards the ground and keep tension in your core throughout the movement.

Arm circles

Stand with your feet shoulder-width apart and raise your arms out to the sides at shoulder height. Keep your elbows slightly bent and rotate your arms in a circular motion forward, then reverse the motion for another 10 seconds. Make sure that you keep your back straight throughout this exercise to ensure proper form.

Leg swings

They involve swinging one leg forward and backward in a controlled manner while keeping the core engaged and hips stable. To perform the exercise, stand with your feet slightly wider than hip-width apart, arms outstretched for balance. 

Swing one of your legs forward across the midline of your body, then swing it back until you feel the tension in your glutes and hamstrings before returning to the starting position.

Hip circles

Stand with your feet shoulder-width apart and extend your arms out to either side with palms facing down. Start by circling your hips clockwise, then counterclockwise. 

Make sure you keep your legs straight throughout the exercise and avoid moving your lower back or shoulders while doing it.

Ankle rotations

Stand up straight and bend your knees slightly. Then raise one foot and rotate your ankle in small circles going clockwise and then repeat the same circle movements counter-clockwise for another. When you finish repeat the with the other foot.

Related: 30 Reasons You Should Try a Boxing Workout

Round 1 (3 Minutes)

Jab – Cross – Lead Hook – Rear Uppercut | 1-2-3-6 (1 minute)

• To perform the punch combination, you must first adopt a proper boxing stance. You should stand with your feet hip-width apart and have your dominant foot slightly behind you.
• Your lead hand should be in front of your face as a guard, while the rear hand stays at chest level. When performing the punches, ensure that your hips are rotated to increase power and accuracy.
• To begin, execute a jab with the lead hand by thrusting from the shoulder straight towards your opponent’s face or body.
• Immediately counter with a cross from the rear hand followed by a hook from the lead hand (throwing it outwards in an arc). Finally end with an uppercut from the rear hand to finish off this powerful 1-2-3-6 combination.

Jab-Lead Hook-Cross-Lead Uppercut | 1-3-2-4 (1 minute)

• Start by throwing a jab with your lead hand. Make sure to keep your opposite hand up and ready as you throw the punch straight ahead at your opponent’s chin or chest.
• After the jab follows a left hook, also known as a lead hook. For this punch, rotate your hips while throwing it in order to generate more power.
• The cross then follows with an aggressive punching motion using the rear arm while pivoting on your back foot.
• Lastly, end strong with a lead uppercut which requires you to rotate your entire body while shooting upwards in the air. When performing this sequence of punches make sure to keep moving forward and attacking until its completion for maximum effectiveness!

Cross – Lead Hook – Rear Uppercut – Jab | 2-3-6-1 (1 minute)

• To do the entire punch combination for a boxing workout, begin by getting in a boxing stance. Stand with your feet shoulder-width apart, knees bent slightly and your hands up to protect your face.
• Start off with a Cross punch by throwing your left arm straight out from the chin. Then, throw a Lead Hook by rotating your hips and pivoting on one foot while bringing the same arm around in an arc toward the target’s head or body.
• Next, execute a Rear Uppercut which is done by driving the hip forward while thrusting both arms upwards toward the air.
• Finally, finish up with a Jab which requires you to quickly extend and retract your arm toward an imaginary target while keeping it close to your body at all times. Practicing this punch combination with proper technique.

Round 2 (3 Minutes)

Jab – Cross – Lead Uppercut – Rear Hook | 1-2-4-3 (1 minute)

• Start by getting into your stance, with your feet shoulder-width apart and your hands up in front of you. Your lead hand should be close to your chin, while the rear hand should be around forehead level.
• To throw the jab, quickly thrust out with the lead hand so that it moves from head level to chin level and back again – as if you are pushing someone away from you.
• For the cross, twist your torso slightly so that you can bring up the rear hand and punch across at chest level.
• Then move onto the lead uppercut; start with your arm bent at an angle below chest height and then move it upwards towards the chin as if you are punching up to someone’s jawline.
• Finally for the rear hook; keep your arms straight but bent at about 90 degrees with fists near ear height then swing them around in an arching motion like you’re aiming for someone’s temple or cheekbone.

Jab – Lead Hook – Cross – Rear Hook | 1-3-2-2 (1 minute)

• To perform the combination, start by throwing a jab with your left hand from the guard position.
• Next, throw a lead hook with your right hand followed by a cross punch with your right hand.
• Then finish off the combination with a rear hook using your right hand to drive through to complete the punch sequence.
• Remember to keep your chin down and hands up at all times for proper defense as well as shifting weight when transitioning between punches for better efficiency of movement and power.

Cross – Lead Uppercut – Rear Hook – Jab | 2-4-3-1 (1 minute)

• To perform the punch combination when doing this drill, start by throwing a jab with your lead hand.
• This will be followed by an uppercut from your rear hand and then a cross from your lead hand.
• Next, pivot on your back foot to throw a rear hook and finish the sequence off with another jab.
• Each punch should have good form, full extension of the arms and hands, rotation of the hips for power as well as quick feet to move around in between each set of punches.
• Remember to keep your guard up throughout the entire combination and take short breaks in between rounds if needed – this will help you stay focused on getting the maximum benefit out of every round and prevent fatigue that can cause improper form or injuries.

Round 3 (3 Minutes)

Jab – Cross – Rear Uppercut | 1-2-6 (1 minute)

• Throwing a jab with your left hand. Make sure to keep your elbows close to your body and rotate through your hips for maximum power.
• After the jab, throw a cross with your right arm following the same technique as before. Finally, finish off the combination with a rear uppercut from the left arm.
• Again, be sure to use the proper form as you come up and around with the punch so that you don’t strain any muscles in your shoulder or back.

Jab – Jab – Cross – Lead Hook | 1-1-2-3 (1 minute)

• Take one step forward while throwing a left jab. Make sure to keep your elbows close to the body while punching. Step back into the starting position once you have made contact with the target.
• Move forward again but this time using a right cross punch. Again, make sure to maintain good technique and proper form before returning back to the starting stance.
• Move forward while throwing a left hook punch, aiming for an imaginary target. Make sure that you turn your hips as you throw it, this will add additional power onto your punch when making contact with the target.
• Follow up with a right hook as soon as you have thrown out the lead hook, quickly follow it up by throwing an equally strong right hook at their head or body depending on where they are standing relative to yourself.

Jab – Lead Hook – Rear Hook | 1-3-2 (1 minute)

• Begin in your boxing stance, with your feet slightly wider than shoulder-width apart and fists up at eye level.
• Throw a jab out from the left hand followed by a lead hook from the right hand, then a rear hook with the right hand.
• This combination should take about one minute to complete, focusing on speed and accuracy while maintaining proper boxing technique.
• Be sure to keep your head up, core tight, hips swaying back and forth throughout this combination as you move forward rhythmically and throw each punch with power.
• Once completed, be sure to reset back into your boxing stance again before continuing on with other combinations.

Round 4 (3 Minutes)

Jab – Cross – Rear Uppercut – Lead Hook | 1-2-6-3 (1 minute)

• When shadow boxing, it is important to maintain a boxing stance at all times. This means keeping your feet shoulder-width apart, bending slightly at the knees, and having your hands held up in front of you with fists clenched.
• To do the combination correctly, begin by jabbing forward with your lead hand followed by a cross punch from your rear hand.
• Then swing up an uppercut from the rear hand directly behind you.
• Finally finish off with a lead hook punch from your lead hand.

Jab – Cross – Lead Uppercut | 1-2-4 (1 minute)

• The boxing technique involves throwing a jab followed by a cross then an uppercut and continuing in this sequence for one minute.
• When doing this drill, it is important to ensure that each punch has proper form and power behind it, as this will help increase the intensity of the workout.

Jab – Rear Hook | 1-3 (1 minute)

• Stand in your ready position with your feet shoulder-width apart, knees slightly bent, chin tucked down and hands up near your face.
• Throw out a jab with the lead hand while simultaneously throwing a rear hook punch with the other hand across the body at an angle. Make sure to fully extend both arms and keep the punches tight as you rotate through the core.

Round 5 (3 Minutes)

Jab – Cross – Lead Uppercut – Rear Hook | 1-2-4-2 (1 minute)

• Begin by assuming a boxing stance with the left foot forward and the left foot back or your preferred stance, then throw a jab with the left hand followed quickly by a cross with the right hand.
• The next punch in this sequence is the lead uppercut; starting from the same stance, drive up your left arm straight up into an uppercut motion.
• Finish off this combination with a rear hook, which should come from your hips while pivoting on both feet to ensure maximum power and accuracy.

Jab – Cross – Lead Hook – Rear Uppercut | 1-2-3-6 (1 minute)

• To execute this technique: First, start by throwing out a jab with the left hand. The jab should be thrown straight and fast.
• Secondly, throw out a cross with the right hand immediately after the jab.
• This should be followed by the lead hook, which is a powerful punch thrown with either hand in an arcs.
• Lastly, finish off by throwing out a rear uppercut with your dominant hand (right for most people).
• The rear uppercut should follow through from the shoulder and direct up towards your opponent’s chin or jaw line.
• Once you have mastered this combination of punches, repeat it for one minute during shadowboxing to challenge yourself and increase your workout intensity.

Jab – Cross – Lead Hook – Rear Uppercut – Lead Uppercut | 1-2-3-6-4 (1 minute)

• To perform the combo correctly, start by throwing a jab to the face or body with your lead hand.
• Then, follow it up with a cross punch delivered with your back hand.
• Finally, finish off the combo with a lead hook, which is an angled punch delivered to either side of your opponent’s head using your lead arm.
• Next in the combo is rear uppercut and lead uppercut. For this combination, start by throwing an uppercut from behind you with your rear fist. When you throw the punch rotate on the balls of your feet and lean forward slightly into the strike.
• Immediately after that move into position for a Lead Uppercut – this time swinging from below towards above aiming at chin level as you move forward into the strike and twist slightly for more power.

Round 6 (3 Minutes)

Jab – Cross – Lead Uppercut – Rear Hook – Lead Hook | 1-2-4-2-3 (1 minute)

• Start by getting into your boxing stance: legs shoulder width apart, toes pointing forward, weight evenly distributed between both feet. Hold your fists up in front of you with your elbows tucked in close to your body.
• Throw a jab with the left hand followed immediately by a cross with the right hand, making sure to keep the arms tight and move from the hips for maximum power.
• Next add a lead uppercut from the left side before finishing off with two hooks; first a rear hook from the right side and then finish with a lead hook from the left side.
• As you throw each punch make sure to land back into your starting position quickly so that you can go through this sequence repeatedly for an intense workout!

Jab – Rear Hook – Lead Uppercut – Cross | 1-3-4-2 (1 minute)

• Begin with a jab, start with your dominant hand to throw a straight punch towards the imaginary opponent.
• From there, move into a rear hook and drive your elbow forward to make contact with an imagined target outside of your shoulder’s range.
• Then transition into a lead uppercut by aiming an upward punch towards the chin or chest of the opponent.
• To finish up this combination, launch a cross which is essentially an extended jab that comes from the opposite side of your dominant hand.

Jab – Cross – Rear Uppercut – Lead Uppercut | 1-2-6-4 (1 minute)

• The first move is the jab. Start by throwing a straight punch with your dominant hand in front of you and keep it tight.
• The second move is the cross, which is done by throwing a punch across to your opposite side with the same hand that you used for the jab.
• Next, throw a rear uppercut with your backhand while turning your hips into it as you go up and away from yourself.
• Lastly, finish off this one-minute-long combo with a lead uppercut, which should come from below your chin and end above eye level. Remember to keep everything tight and aim at imaginary targets while shadowboxing.

Round 7 (3 Minutes)

Jab – Cross – Rear Hook – Lead Uppercut | 1-2-3-4 (1 minute)

• To perform this combo, begin by getting into your boxing stance with your dominant hand forward, feet shoulder-width apart and elbows bent at 90 degrees.
• First, throw a jab with the lead hand followed by a powerful cross with the rear hand.
• Next, throw a powerful rear hook punch and finally an uppercut using the lead hand.

Jab – Cross – Lead Hook – Rear Uppercut – Lead Uppercut | 1-2-3-6-4 (1 minute)

• Begin by throwing a straight punch out with your lead hand (jab). This should be followed by a cross, which is another straight punch thrown with your back hand.
• Next you’ll throw a lead hook – the same punch as before but this time you’ll swing it in an arc to hit an imaginary upper-body target.
• Then switch to your rear hand and throw an uppercut, with the intention of hitting an imaginary chin.
• Finally end the combination with another lead uppercut.

Jab – Rear Uppercut – Lead Hook – Cross | 1-6-3-2 (1 minute)

• This combo is a great exercise for boxing workouts. To perform this combination, start by throwing a jab with your lead hand (1). Then, throw a rear uppercut with your rear hand (6), followed by a lead hook with your lead hand (3).
• Finally, finish off the sequence with a cross punch from your rear hand (2).
• It is essential to maintain proper form throughout the entire sequence. Be sure to focus on keeping good balance and driving through each punch from the core by twisting your hips and shoulders during each strike. This will give you an intense boxing workout that will help improve both strength and conditioning.

Round 8 (3 Minutes)

Jab – Cross – Rear Uppercut – Lead Hook – Lead Uppercut | 1-2-6-3-4 (1 minute)

• Start by throwing a jab with your lead hand, making sure to keep your arm bent and your guard up. Step forward slightly as you punch, pushing off of the ball of your foot.
• Follow the jab up with a cross from your rear hand. Extend your arm fully while pivoting on the ball of that same foot and make sure to rotate through your core in order to maximize power.
• Shift all of your weight onto the same leg you used for the cross punch, then drive upward and rotate through the waist while extending that arm as far as it can go.
• Pivot on that back foot and throw an inward hooking motion at about head level or even higher if possible.
• Lead Uppercut: Finally, finish off this one-minute combo with a powerful lead uppercut from that same front side hand. Shift back onto that front leg again and drive upward using all of those rotational muscles in order to generate maximum power from this final punch!

Jab – Cross – Lead Hook – Rear Uppercut – Rear Hook | 1-2-3-6-2 (1 minute)

• The Jab is a straight punch thrown with your lead hand, while the cross is a power punch thrown with your rear hand.
• After landing the jab and cross, throw the lead hook, this should be followed by the rear uppercut, which comes in an upward motion.
• Lastly, finish off the combo with a Rear Hook.

Jab – Cross – Lead Uppercut – Rear Hook – Lead Hook | 1-2-4-2-3 (1 minute)

• To begin, stand in an orthodox stance with your feet shoulder-width apart and then throw a jab with your dominant hand straight out from the shoulder as if you are punching the face of an imaginary opponent.
• Next, throw a cross punch by extending the opposite arm straight out from the shoulder toward the same target.
• After this comes a lead uppercut where you hook up from underneath to strike at an upward angle.
• You then switch back to punches thrown from the dominant side, starting with throwing a rear hook which is similar to a cross but will be slightly wider and hit more towards one side of your imaginary opponents head or body followed by another jab with either hand in order to finish off this combination drill.

Round 9 (3 Minutes)

Jab – Cross – Rear Uppercut – Lead Uppercut – Rear Hook | 1-2-6-4-2 (1 minute)

• Jab by extending your arm in a straight line from the shoulder, pivoting on the ball of your foot and throwing a quick punch with your leading hand.
• Follow up with the cross which involves rotating through the hip and torso while bringing back your rear arm to throw another punch.
• Then perform a Rear Uppercut – bringing both arms upwards while bending at the knees and rotating through your hips to generate power.
• Next comes Lead Uppercut – similar to Rear Uppercut but using opposite hands instead of both arms moving together.
• Finally, finish it off with Rear Hook – this time coming from behind while turning through your torso and creating power by pushing off both feet against the floor and driving forward through hips. Once you have mastered this 1 minute exercise move on to other combinations and challenge yourself further!

Jab – Lead Uppercut – Cross – Lead Hook | 1-4-2-3 (1 minute)

• To perform this one minute drill, begin by throwing a jab with your lead hand followed by an uppercut with the same hand.
• Then, switch to the other side, throwing a cross punch with your rear hand followed by a hook punch with the same hand.
• Move quickly between each punch while keeping your guard up and moving your feet.

Jab – Cross – Lead Hook – Rear Uppercut – Lead Uppercut – Rear Hook | 1-2-3-6-4-2 (1 minute)

• Start in an upright guard position with your hands protecting your face and chin. Execute a jab by thrusting out your lead arm while pushing off of your back foot and twist the hips.
• Then, quickly follow up with an overhand cross punch by extending that same arm across the body while pivoting on the back foot and driving the fist forward.
• After this, throw a lead hook by bending at the elbow to form an L shape and then snap it straight out using a circular motion from your shoulder.
• Follow this with a rear uppercut punch which is thrown from behind you at roughly 45 degrees upwards towards your target.
• Next, finish off with another lead uppercut that is thrown from up close so that you can generate more power for maximum impact.
• Finally, end it off with a rear hook – slightly bend at the knee and hip to load energy into them then rotate them as you extend through the hook shot for maximum power delivery!

Round 10 (3 Minutes)

Jab – Cross – Lead Hook – Rear Uppercut – Lead Uppercut – Rear Hook | 1-2-3-6-4-2 (1 minute)

• To do this combination of bodyweight exercises, start by throwing out a jab with your dominant hand followed by a cross from your non-dominant hand.
• Then move on to a lead hook, which is like an uppercut but thrown slightly at an angle.
• After that, throw a rear uppercut followed by another lead uppercut and then finish with a powerful rear hook with your dominant hand.

RELATED: Achieve Peak Performance With This Professional Boxing Workout

Jab – Lead Uppercut – Cross – Rear Hook – Lead Hook | 1-4-2-3-2 (1 minute)

• The jab is a straight punch thrown with the lead hand and is used to create distance and set up other punches.
• To throw a lead uppercut, bend your arm at the elbow while punching up towards the chin or jaw line of the opponent.
• A cross follows, which is a powerful punch thrown with the rear hand across your body and into your opponent’s face or body.
• After that, you can move on to throwing a Rear Hook. This requires turning your torso sideways as you throw a curved punch into your opponent’s side or ribs using your back hand.
• Lastly, finish out the combo by throwing a Lead Hook – this time using your front hand to deliver an arcing blow to either side of their head or body.

Jab – Cross – Lead Uppercut – Rear Uppercut – Lead Hook – Rear Hook | 1-2-4-6-3-2 (1 minute)

• To start, begin by throwing a jab, followed immediately by a cross.
• Next is an overhand lead uppercut before transitioning into a rear uppercut moving around your opponent’s guard.
• Then you can throw in a lead hook and finish with another rear hook.

Conditioning (20 Minutes)

High knees (Duration: 3 x 67 seconds Rest: 20 seconds)

To do high knees, begin by standing upright with feet hip-width apart and arms at your sides. Lift one knee up bring back down then repeat with the other leg straight, bringing your knee as high as you can towards your chest. 

While lifting your knee, throw 1-2 punches (Jab-Cross) with the right boxing technique discussed in the boxing drill section. Make sure to keep your back straight and core engaged throughout the movement.

RELATED: Learn How to Train Like a Champ: Mike Tyson’s Boxing Workout

Crunches (Duration: 3 x 67 seconds Rest: 20 seconds)

Crunches are one of the most effective exercises to strengthen the core and abdominal muscles. They involve lying flat on your back, with your hands clasped behind your head and knees bent. 

To perform the exercise correctly, you need to raise your shoulders off the floor while keeping your lower back in contact with it. As you lift yourself up, exhale deeply and curl without lifting your upper body.

Lower yourself back down towards the ground while inhaling deeply. Repeat this movement 2 more times until you start to feel a burn in the abdominal area. 

Remember that proper form is essential to ensure maximum muscle engagement and reduce any potential risk of injury, so focus on using slow controlled movements throughout each rep! Sweating it out with crunches can help strengthen and tone those abs quickly!

Burpees (Duration: 3 x 67 seconds Rest: 20 seconds)

Burpees are a full-body exercise that can boost your metabolic rate and increase strength. To do a burpee, start in a standing position with feet shoulder-width apart. Squat down, placing hands on the ground outside of your feet. Jump both legs back so you are in a plank position. 

Bend elbows and lower chest to the ground, then push up to return to the plank position. Jump both legs forward and come back into a squat before jumping straight up into the air with arms raised above your head for maximum height. Land softly and repeat the process!

Burpees are an effective way to jumpstart any workout routine because they target almost every muscle group while also getting your heart rate up quickly for cardiovascular benefits. Plus, they require no equipment, which makes them great when you’re on the go or don’t have access to gym equipment or weights.

Clapping push-ups (Duration: 3 x 67 seconds Rest: 20 seconds)

Clapping push-ups is an intense exercise that requires strength and power. To perform a clapping push-up, begin in the standard push-up position on your hands and toes with your back straight, abdominals tight, and shoulders over wrists. Lower your body until your chest nearly touches the floor.

Push yourself up explosively, thrusting your hands off the ground so they come together above you as you reach full extension at the top of the movement. 

Immediately lower yourself back into starting position to complete one rep. Clapping push-ups will help increase muscle strength in the arms, chest, shoulders and core while also improving explosive power and coordination.

Jumping lunges (Duration: 3 x 67 seconds Rest: 20 seconds)

Jumping lunges is a great move for those looking to build strength, stability, and endurance. It requires the use of both your upper and lower body muscles while incorporating coordination, agility, and balance.

To perform this exercise correctly, start in a standing position with your feet hip-width apart. Take a long stride forward with your right foot while lowering your body into a lunge position by bending both knees at 90 degrees angle. 

Make sure that your front knee does not go over the toes of the front foot and that the back knee hovers just above the ground. Push off from the floor with your left leg as you propel yourself up into an explosive jump. 

As you jump switch legs midair so that when you land it will be in a reverse lunge position with your left leg being forward this time. Repeat this movement for desired reps or duration of time before switching sides again.

Keep in mind to maintain proper form throughout each repetition by keeping core tight, chest lifted, and back flat while avoiding any arching of the low back during landing phase of each rep. 

This exercise can be modified by reducing intensity by skipping jumping portion altogether if needed or adding weights such as hand weights or kettlebells for extra challenge if desired.

Mountain Climbers (Duration: 3 x 67 seconds Rest: 20 seconds)

Mountain Climbers are a bodyweight exercise that can be easily added to any workout. To do mountain climbers, start by getting into a high plank position with your hands planted firmly on the ground and your feet together. 

From this starting position, lift one foot off the ground and drive it towards your chest as you simultaneously bring your opposite knee forward towards your chest. As you move each leg forward, keep your core tight to help stabilize your body.

After driving both knees inwards at the same time, return them back to their starting position and repeat quickly for 30 seconds or more for an intense cardio workout. 

Mountain climbers work all major muscle groups including the arms, glutes, quads, and shoulders while also providing a great cardiovascular workout. 

To increase the intensity of this exercise try increasing speed or adding in dynamic variations like alternating shoulder taps or hip dips as you bring each knee up towards the chest.

Cooldown (5 minutes)

Quad stretch (2 x 25 Seconds)

Start by standing up straight with your feet shoulder-width apart. Bend one knee and grab your ankle with your hand on that side. Pull your heel towards your glutes while keeping the other leg straight. 

Continue to pull until you feel a comfortable stretch in the quadriceps muscle of the bent leg. Hold this position for 30 seconds before releasing it and repeating with the other leg. 

Make sure to keep both hips facing forward during this exercise – avoid twisting or shifting them as you move into position and hold it there while stretching!

Hamstring stretch (2 x 25 Seconds)

Hamstring stretches are an important part of any exercise routine, especially a one hour long boxing workout. To maximize their effectiveness and avoid injury, it is important to understand how to stretch the hamstrings correctly.

To begin, sit on the ground with your legs in front of you and your feet flat on the floor. Keeping your back straight and core engaged, slowly lean forward until you feel a mild tension in the back of your thighs. 

Hold that position for 30 seconds before returning to start position. It is also important not to bounce while stretching as this can cause injury or strain.

Butterfly stretch (2 x 25 Seconds)

The butterfly stretch is an excellent exercise to incorporate into a boxing workout as it helps to increase the range of motion in the hips. 

To begin, sit on the floor with your legs bent and your feet together. Gently press your elbows against the inside of your knees and use them to apply pressure to open up the inner thighs.

To deepen the stretch, lean forward and keep applying pressure with your elbows until you feel a gentle pull in your inner thighs. 

Make sure not to push too hard or overextend yourself beyond what is comfortable. Hold this position for 30 seconds before releasing and attempting again if necessary.

Triceps stretch (2 x 25 Seconds)

To begin, stand up straight and reach your right arm over your head. Bend at the elbow and use your left hand to gently pull on the right elbow until you feel a gentle stretch in the back of your upper arm. 

Hold for 30 seconds before releasing and repeating on the other side. Be sure not to hold this stretch for too long as it can cause discomfort or strain muscles if done incorrectly or excessively. You should also avoid bouncing movements when doing this stretch as this can lead to injury.

When performing a triceps stretch, it’s important that you keep a neutral spine by avoiding any arching of the lower back or rounding of the shoulders during the movement. 

It’s also important that you don’t overextend yourself; listen to your body and adjust accordingly if needed – try using a wall or chair for support if needed. 

Finally, breathe evenly throughout each repetition; breathwork helps relax tight muscles and improve flexibility while stretching out muscle tissue safely and effectively.

Shoulder stretch (2 x 25 Seconds)

It is essential to stretch your shoulder muscles before and after training to prevent injuries and ensure you get the most out of your workout. To perform a shoulder stretch, start by standing straight with feet hip-width apart. 

Reach your left arm up in front of you, keeping the elbow straight and palm facing down. Use your right hand to gently pull on your left elbow until you feel a slight tension in the shoulder muscle.

Hold for 30 seconds then slowly release back down as you take a few deep breaths. Repeat on the other side with the right arm going up first this time so that both shoulders are equally stretched out. 

Be sure not to overstretch or bounce while doing this exercise as it can be damaging to your muscles if done incorrectly. Make sure to use proper form throughout and keep breathing steadily while stretching for best results.

Seated spinal twist (2 x 25 Seconds)

A seated spinal twist is a pose that stretches the abdominal muscles and spine. To perform the seated spinal twist, start by sitting up tall in a comfortable cross-legged position. 

Place both hands on either side of your body with your palms facing down. Twist to one side bringing your right elbow to the outside of your left knee while keeping your head and chest upright.

Hold this pose for 30 seconds before switching sides, bringing your left elbow to the outside of your right knee. As you exhale, focus on pressing into the floor with both hands as you rotate further into the twist. 

Make sure that when twisting, avoid compressing or crunching in the lower back area – keep it soft and relaxed instead! Do not over-twist; stop where you feel resistance but still feel comfortable in the posture. 

When finished with both sides, slowly sit up straight again and enjoy the release throughout your core muscles!

Is a 60-minute workout enough to build muscle?

A sixty-minute workout is more than enough to build muscle when it is an intense one. This can be especially true with a boxing workout. Boxing requires you to use multiple muscles at once, and the intensity of the movements can help you build strength and increase your muscular endurance quickly. 

Additionally, boxing combines both aerobic and anaerobic exercise which will further aid in muscle growth as well as burning fat.

During a 60-minute session, you should aim to do a combination of shadowboxing, bag work, and conditioning in order to target all areas of your body while also keeping the intensity high throughout the entire session. 

Furthermore, incorporating exercises such as squats or pushups during the rest periods can further help improve your strength and conditioning levels even further. 

Through this type of intense workout regimen, one can definitely see improvements in their physical fitness level over time without spending hours on end in the gym every week.

7 boxing workout benefits

1. Boxing workouts are a great way to increase strength and endurance.
2. They provide a full body workout, targeting muscles you may not use in traditional gym exercises.
3. The intensity of a boxing workout burns calories quickly, increasing your metabolic rate and helping you to lose weight faster.
4. Boxing also improves coordination and balance. You will become more agile as you practice punching and dodging punches correctly.
5. Additionally, boxing helps build confidence as it teaches self-discipline and gives individuals the opportunity to challenge themselves physically and mentally.
6. Not only that but the adrenaline rush from an intense one-hour-long boxing workout is sure to keep you motivated for days after!
7. Finally, these workouts are excellent for stress relief – when you throw punches, your worries start flying away with them!

Is boxing a good way to lose weight?

Boxing is a great way to lose weight as it combines cardio and strength training, making it an effective full-body workout. It can also provide a mental challenge while burning calories. 

Boxing requires you to use your entire body, including your arms and legs, in order to perform various punches and combinations. This helps you build muscle mass which helps burn even more calories during the workout. 

Additionally, boxing is considered one of the most intense forms of exercise and can help you reach your fat loss goals faster than other types of workouts.

When done correctly, boxing can be an excellent way to burn calories and build lean muscle mass while providing intense cardiovascular benefits. 

During an hour long boxing session, you can expect to burn anywhere from 200-1000 calories depending on the intensity level used throughout the workout.

Not only does this help with weight loss but it also increases aerobic capacity due to the large amount of oxygen used in the workout. 

Furthermore, boxing works all major muscles groups at once with its combination exercises so you get a total body workout in just one session!

Is 60 minutes of boxing a good workout?

Boxing is an intense, full body workout that can provide you with both physical and mental benefits. An hour of boxing is great for increasing your fitness levels; it improves your aerobic capacity, muscular strength and endurance. 

It also helps to burn calories quickly – a person weighing around 80kgs could expect to burn up to 250-500 calories in one hour of boxing! Boxing requires quick movements and complex combinations which not only increases heart rate but also engages the core and upper body muscles more than other forms of exercise.

As a result, it helps to tone muscles while improving balance, coordination, agility and flexibility. Additionally, since boxing involves punching bags or pads rather than another human opponent, it is a much safer form of exercise for beginners compared to other contact sports such as kickboxing or Muay Thai. 

Finally, the physical demands of an intense one-hour boxing session can be very mentally rewarding – you will find yourself feeling energised and motivated after every session!

Is boxing good for losing belly fat?

Boxing is a great way to lose belly fat due to its high-intensity interval training (HIIT) approach. Boxing workouts are incredibly intense and require the use of both upper and lower body muscles. 

This type of workout helps increase your heart rate, which in turn boosts your metabolism, which can help you burn off more calories and excess fat around your midsection. Additionally, boxing is an effective way to work out because it is functional fitness. 

Not only does it target specific muscle groups like those around the midsection, but it also engages other muscles in the process through core stabilization exercises that help condition and strengthen your entire body while burning fat.

For best results when trying to lose belly fat with boxing, aim for a one hour long session at least twice per week. During this time you should focus on both cardio drills as well as strength training moves such as jumping jacks, mountain climbers, and burpees. 

All of these movements will target different areas of your body while also helping you improve overall endurance so you can keep going for longer periods of time during each session. 

Additionally, incorporating punches into the routine will help tone up the abdominal area even further by utilizing those muscles more intensely than ever before!