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The Best Boxing Workout To Burn Insane Calories

Boxing has become increasingly popular as a physical workout over the last decade, and it’s easy to see why. It can burn a large number of calories in a single session, build endurance and strength, improve coordination and agility, stress relief, plus it’s just plain fun! An outline of the exact objectives of this boxing workout to burn insane calories will be given in this post.

The precise objectives of this boxing workout are created to maximize the number of calories that can be burned in a 90-minute session. You’ll be put to the test with a variety of exercises designed to increase your heart rate and work your upper and lower body. 

You’ll also learn proper technique when throwing punches so that they are both powerful and precise, helping you hit those bullseye targets and also achieve a high level of fitness!

Boxing workout benefits

Boxing is one of the best and most effective cardio workouts you can do to get in shape and burn insane calories. Not only does it provide a great cardiovascular challenge, but it also increases muscle mass. 

A boxing workout is an intense full-body exercise that targets both the upper and lower body muscles while simultaneously getting your heart rate up.

The key benefits of incorporating a boxing workout into your fitness routine are numerous. It’s an excellent form of cardiovascular exercise for weight loss as well as toning both arms and legs. Boxing helps build strength and agility, promotes balance, coordination, footwork, hand speed and timing—all important aspects of any good workout plan. 

Plus, you’ll have fun doing it! With the right intensity level and proper technique, a boxing-style workout can be incredibly effective at burning calories while building lean muscle mass.

Warm Up

Warming up before a workout is an essential step for any athlete. Warming up helps the body prepare for exercise and can prevent injury. It also increases blood flow to the muscles, resulting in improved performance during physical activity. 

Before you start your boxing workout, it’s important to take time to warm up properly. Examples of exercises that should be included in a warm-up could include jumping jacks, dynamic stretches and light aerobic work such as jogging or skipping rope.

All these exercises help gradually increase your heart rate while loosening your muscles and joints. Additionally, they help get you mentally prepared for more intense training ahead so that you can exercise safely and effectively to achieve maximum results from your workout routine. 

Taking 5-10 minutes at the beginning of every workout to properly warm up will ensure that you are always ready for whatever physical challenge comes next!


Distance: 3 miles – Pace: 6 mph – Rest: 5 minutes

Running is one of the most effective ways to burn fat and calories. It provides a low-impact, high-intensity workout that can be done anywhere with minimal equipment. 

For those looking for an intense calorie-burning workout, when running go at a 6 mph pace for 3 miles which would help you burn over 250 calories. Not only does it provide excellent cardiovascular exercise, but it also helps improve endurance and overall health.

Developing a proper running technique is essential to ensure safety and maximize results. Proper posture should include keeping your head up with eyes forward, shoulders relaxed and arms bent at 90 degrees close to your sides. 

Additionally, landing on the front part of your foot and then pushing off from the back heel will help you maintain good form while conserving energy and avoiding injury.


Duration: 3 rounds (3 minutes each, 9 minutes total) – Rest: 1 minute (after each round)

Shadowboxing is a form of boxing training that can help you burn massive amounts of calories and improve strength, stamina, and overall fitness. It involves mimicking the physical movements of a boxing match, without an opponent or any external equipment. This type of workout offers an intense form of cardio that can help you get in shape quickly and effectively.

To ensure proper technique and form while shadowboxing, begin with light dynamic arm stretches to prevent injury. Make sure your punches are powerful yet controlled by pushing off the ground with each punch and keeping your body upright throughout the motion.

Focus on using proper techniques such as maintaining a strong stance with your feet shoulder-width apart and rotating through your hips to generate power into each punch. 

Finally, strive to keep good posture throughout the entire round by engaging your core muscles as you throw combinations at an imaginary opponent. Throw a variety of punches with high effort for 3 rounds, at the end of each take one minute break and continue the next round.

Jump Rope

Duration: 3 rounds (3 minutes each, 9 minutes total) – Rest: 1 minute (after each round)

Jump rope is a great exercise for boxing workouts. Not only does it burn calories, but it also helps you build agility and endurance to help with improving your punching power and speed. Jump rope is a high-intensity cardio workout that helps you reach peak physical performance while burning significant amounts of calories.

Unlike other cardio exercises such as running or cycling, jump rope requires coordination and agility which can help to engage both the body and mind. It’s no wonder that boxers often use jump rope as part of their training regimen!

When it comes to burning calories, jumping rope is an efficient exercise that will get your heart rate up quickly. According to Harvard Health Publishing, 30 minutes of jumping rope can burn the same amount of calories as 30 minutes of jogging making it a great alternative for those looking for an intense workout in minimal time.

For proper jump rope technique and form, stand up straight with your feet hip-width apart and grip the handles at shoulder level. Make sure you’re jumping on the balls of your feet and keep your elbows close to the body when turning the rope.

Keep your abdominals engaged throughout the entire movement to ensure an efficient workout that produces maximum results in minimal time. 

Aim for 3 rounds of 9 minutes each or as many rounds as needed until your desired calorie goal has been met. Take 60-second breaks in between sets to catch your breath before continuing on.

Heavy Bag

Duration: 4 rounds (3 minutes each, 12 minutes total) – Rest: 1 minute (after each round)

Adding a heavy bag to your routine is one of the best ways to upgrade any boxing or cardio-based workout. It offers more resistance than skipping rope or shadow boxing which can help improve power development, as well as increase endurance and strength.

When paired with proper technique, you can dramatically increase calorie-burning potential while also building muscle strength at the same time! Proper form is important when working with a heavy bag since the improper technique can cause injury if not done correctly.

Before beginning, it’s important to understand the basic techniques associated with heavy bag work. Proper technique starts with correct stance and arm position. When getting ready to punch, keep your feet in a shoulder-width stance and raise your elbows close to the body while having your hands up near your face. 

As you move forward into the striking position, take a slight step forward with the same foot as the hand you are using to throw the punch – this helps generate more power and balance throughout each punch.


Calisthenics is a form of strength training that uses bodyweight exercises to help burn calories. It is an effective way to get in shape and reach your fitness goals. Calisthenics involves exercises such as push-ups, squats, burpees, pull-ups and more. These simple movements can help target muscles throughout the body and burn tons of calories in the process.

The great Mike Tyson was renowned for being one of the greatest boxers ever and he used calisthenics as part of his successful training program. Calisthenics can be tailored specifically to the boxer’s goals and needs, making it much more effective than other types of workouts. 

For example, you can use exercises such as push-ups, pull-ups, burpees, lunges and planks to target muscles related directly to punching power or footwork drills for speed work in the ring.

A basic calisthenics workout consists of doing three sets of each exercise with 12 or more repetitions per set. The suggested number of reps will vary based on your fitness level but it’s important to start at a reasonable pace to ensure proper form and prevent injuries.

Workout routine

If you’re looking to burn insane calories and get a full body workout in one routine, then this boxing-calisthenics combo is just the ticket. This high-energy workout combines cardio, boxing and calisthenics exercises for a challenging exercise routine that will help you reach your fitness goals.

Not only does this combination of exercises work your muscles, but it also helps you increase agility and coordination as well as build endurance.

Perform each set of exercises with maximum effort with the suggested sets, reps rest periods which is displayed below. You can do this entire workout twice or three times per week depending on your goals and current fitness level.

ExerciseSets & RepsRest (at the end of set/round)
Running6 mph pace, 3 miles5 minutes
Shadowboxing3 rounds1 minute
Jump rope3 rounds1 minute
Heavy bag4 rounds2 minutes
Arm overhead crunch5 x 251 minute
Tuck crunches5 x 251 minute
Bicycle crunch5 x 251 minute
Push-ups5 x 151 minute
Bench dips5 x 251 minute
Pull-ups5 x 101 minute
Shoulder push-ups5 x 251 minute
Squats5 x 401 minute
Jump squats5 x 71 minute