Fat-Burning Boxing (Workouts) is a brutal, basic sport — and it can also serve as a brutal, basic workout to help you knock out your fitness goals.
Even when you don’t have gloves or an opponent, the principles of the “Sweet Science” can be applied to make you a more formidable athlete. And if you’re frustrated and you want to unleash some pent up aggression during your workout, there’s nothing better than grabbing some boxing gloves and whaling on a heavy bag.
Drilling for the sport can help to improve your cardio stamina, endurance, balance, and coordination. You’ll be working your upper body, lower body, and core, and the intense, fat-burning workouts can help to drop weight, too — plus you’ll be able to handle yourself better if someone starts swinging at you.
But it takes more than just effort and grit to make the most of a fighter’s fitness routine. You’re going to need to funnel that intensity into specific movements and drills to really begin to reap the benefits.
To help you hone your skills, we tapped some top fighters to act as your cornermen. Hit these workouts to improve your punching power — and you’ll have a new outlet to de-stress on even your most frustrating days. Just make sure you throw on some wraps or gloves like these from Sanabul before you attack the bag to keep your hands in good health.
Table of Contents:
Warm Up Like a Champ
The Knockout Workouts
- Fight Off the Shadows
- The Golden Gloves Speed and Power Circuit
- UFC Power Punches
- Punch and Pull
- Under the Line
- Middleweight Lightning Hands
Overview
References
Warm Up Like a Champ (Fat-Burning Boxing Workouts)
Three-time welterweight champ Antonio “the Tijuana Tornado” Margarito suggests implementing a series of stretches to prime the muscles before hitting the ring.
Complete each motion 12 to 15 times for enhanced mobility before you hit the bags.
![](https://colosseumstrength.com/wp-content/uploads/2023/10/pexels-koolshooters-9945112.jpg)
Upper body
Arm circles: Draw large circles with your arms, first in a forward motion, then backward.
Crossovers: Swing both arms out to your sides and then cross them in front of your chest.
Core
Shoulder slumps: Tuck your chin toward your chest, drop your shoulders, and bring your chest slightly forward. Next, pull your shoulders back, raise your chin, and lift your chest while arching your back slightly.
Lower body
Hip circles: With your hands on your hips, spread your feet beyond shoulder-width apart. Move your hips clockwise in a circle, then counterclockwise. Repeat with your arms extended out to your sides.
The Knockout Workouts (Fat-Burning Boxing Workouts)
1. Fight Off the Shadows
In the dynamic sphere of boxing, Gideon Akande emerges as a guiding force, deftly leading enthusiasts through the mesmerizing dance with shadows. Featured in Boxing Fitness Essentials, his article, “Fight Off the Shadows,” seamlessly invites readers to explore the intricacies of shadowboxing—a captivating prelude to the rhythmic symphony of strikes against the bag.
Within this rhythmic exposition, Akande, revered as the Gloves champ, adeptly demystifies the fundamental punches of the ring—the quick jabs, powerful crosses, sweeping hooks, and the upward thrust of uppercuts. Yet, it’s not merely a showcase of kinetic poetry; it’s a strategic fusion, a meticulous choreography of power and finesse.
Readers are not merely encouraged but ardently invited to immerse themselves in intervals of 30 seconds to one minute of shadowboxing—an immersive experience further heightened by the optional challenge of wielding 2.5 lb. or 5 lb. weights. As the rounds seamlessly unfold, totaling three to five with a minute’s respite between each, Akande’s guidance seamlessly becomes the heartbeat, pulsating through the air with each calculated strike.
Beyond the physicality, “Fight Off the Shadows” encapsulates the very essence of boxing—a tangible manifestation of discipline, precision, and the relentless pursuit of personal bests. Akande’s tutelage serves not only as a workout but as a masterclass in the art of controlled aggression—a ballet of punches that seamlessly transcends the limitations of a bag and resonates with the undying spirit of the ring.
For those yearning for an avenue to de-stress on even the most exasperating days, Akande’s “Fight Off the Shadows” extends a compelling invitation. It beckons individuals to step into the ring of self-improvement, gloves on, poised to confront the shadows that persist—one punch at a time—with unwavering determination.
Your coach: Gideon Akande, Gloves champ
Perfect your strikes on air with some shadowboxing. That way, you’ll know how to punch and string together punch combinations before you start pounding away at the bag. The trainer Gideon Akande explains the basic punches you’ll use in the ring.
Jab: A quick punch using your forward hand (left for righties, right for southpaws)
Cross: A punch across your body from the back hand (right for righties, left for southpaws)
Hook: A sweeping strike from across the body using either hand (not demonstrated above, but used in the other workouts below)
Uppercut: A punch upward using power from your hips to strike with either hand.
Start shadowboxing by stringing together punch combos for 30 seconds to one minute. For an extra challenge, hold 2.5 lb. or 5 lb. weights for the drill. Strike for 3 to 5 rounds, resting for a minute between each one.
2. The Golden Gloves Speed and Power Circuit
In the fitness area, where the relentless pursuit of strength and endurance converges with the unwavering spirit of a fighter, the Golden Gloves Speed and Power Circuit stands as an epitome of athletic prowess. This meticulously crafted circuit, featured in Fitness Dynamics, seamlessly integrates various elements to elevate boxing fitness to the next level.
As enthusiasts embark on this circuit, the fusion of jump rope, slam ball, speed ladder, and box transforms the pursuit of conditioning into an art. Each round, lasting 60 seconds for jump rope, 10 reps of overhead ball slams, another 60 seconds for the ladder drill, 10 reps of box jumps, and concluding with a dynamic 90 seconds of shadow boxing, creates a symphony of motion. The transitions between these exercises not only test physical limits but also weave a seamless narrative of power and agility.
Beyond the mere physicality, the Golden Gloves Speed and Power Circuit embodies a holistic approach to boxing fitness. The carefully structured rounds, coupled with strategic rest intervals of 2 minutes, underscore the significance of balance and recovery. As participants navigate through this dynamic circuit, they not only challenge their bodies but also cultivate mental resilience—a crucial element in the demanding world of boxing.
![](https://colosseumstrength.com/wp-content/uploads/2023/08/seventyfour-freepik.jpg)
Fat-Burning Boxing Workouts
In Fat-Burning Boxing Workouts, the Golden Gloves Speed and Power Circuit emerges as a pivotal thread, weaving together strength, agility, and endurance. It’s a composition that transcends routine exercises, offering enthusiasts an immersive experience that resonates with the ethos of a fighter. So, as participants embark on each round, they traverse a path that not only hones physical prowess but also encapsulates the essence of the sport itself.
You’ll need more than just punches to get in fighting shape. Add a rope, slam ball, speed ladder, and box to push your conditioning up to the next level.
Perform 3 to 5 rounds, resting 2 minutes in between rounds
- Jump Rope: 60 seconds
- Overhead Ball Slam: 10 reps
- Ladder Drill: 60 seconds
- Box Jump: 10 reps
- Shadow Box: 90 seconds
3. UFC Power Punches
Your coach: Frank Mir, Ultimate Fighting Championship heavyweight
Whether you’re facing Wanderlei Silva in a cage match or a 75-pound bag in your basement, the same rules apply: “Once you’re warmed up, you should be throwing each punch at full blast,” Mir, a former UFC heavyweight champ, said. He uses this demanding six-round routine to build mental and physical tenacity.
Grow your intensity: Clock each round at 3 minutes, resting 1 minute between rounds. With each round, you’ll add one punch to your sequence.
Punches per round:
- Warmup. Strike the bag at 50 percent with a variety of punches
- Up your power to full strength and launch jabs
- Jab, throw a cross, and repeat
- Jab, cross, hook, repeat
- Jab, cross, hook, uppercut, repeat
- Jab, cross, hook, uppercut, body punch, repeat
![Fat-Burning Boxing Workouts](https://colosseumstrength.com/wp-content/uploads/2023/08/pressmaster.jpg)
4. Punch and Pull
Your coach: George Foreman III, EverybodyFights founder
Use light dumbbells and a stretch band with a handle to balance out your strikes and build punching power with this drill.
Run through six cycles of the exercises described above to simulate three rounds of heavy boxing work.
5. Under the Line
Use a slack line for this workout, or just imagine one for the purposes of the drill. You’ll be shifting and squatting under the line, so a good stance is key.
Hold 2.5 lb. or 5 lb. weights and advance back and forth down the line for a minute straight, throwing crosses and left hooks. Then, rip through 30 air squats right away. Perform the whole series six times to mimic the action you might face during two 3-minute rounds in the ring.
6. Middleweight Lightning Hands
Your coach: Michael Olajide Jr.
Shadowboxing allows you to rack up high reps without the resistance of a bag to slow your punches. “You’ll tone your shoulders, back, and core, which will help you throw faster punches,” Olajide said.
Hit on beat Play five songs that have strong rhythms and last 3 to 4 minutes each. On every fourth beat (count out loud to keep yourself on track), unleash one of the punch combinations below, and then bring your hands back to your starting stance before the next beat. The shifting tempo of some tracks may require you to punch continuously until the song slows.
Combos for each song:
1. Left jab, left jab, right cross
2. Right cross, left jab, right uppercut
3. Left body punch, right body punch, left uppercut
4. Right uppercut, right cross, left hook
5. Right cross, left hook, right hook
![](https://colosseumstrength.com/wp-content/uploads/2023/08/nomadsoul1.jpg)
Overview
In the expansive world of fitness, where the pursuit of strength, endurance, and agility converges with the relentless spirit of a fighter, boxing emerges not just as an exercise but as a formidable ally. The journey through these knockout workouts transcends the purely physical; it encapsulates the very essence of discipline, intensity, and an unyielding will to push boundaries.
As you lace up your gloves or step into the ring of your personal training space, remember that each jab, cross, and hook isn’t merely shaping your physique but is also a sculptor of mental tenacity. The rhythmic dance of shadowboxing, the calculated power of UFC-inspired punches, and the seamless integration of dynamic circuits converge to create a symphony of strength and resilience.
Drawing wisdom from champions like Antonio “the Tijuana Tornado” Margarito and embracing the rigorous routines advocated by UFC heavyweight Frank Mir, each workout serves as a testament to the transformative power inherent in boxing. It’s more than just throwing punches; it’s about skillfully navigating challenges, adapting to the rhythm, and emerging fortified with every round.
So, as you conclude your final set of Middleweight Lightning Hands or conquer the Under the Line drill, recognize that these workouts extend beyond the physical arena. They embody your unwavering commitment, celebrate your progress, and declare that you’re not merely engaged in training; you’re wholeheartedly embracing the spirit of a fighter.
Ultimately, whether your aim is stress release or the conquest of fitness goals, these Fat-Burning Boxing Workouts offer a holistic approach. They are not mere exercises; they represent a journey toward a more resilient, powerful, and balanced version of yourself. Keep your gloves up, stay in the fight, and let the rhythm of the ring resonate in every facet of your life.
References:
- Margarito, A. “Warm Up Like a Champ.” Boxing Today Magazine,
- Akande, G. “Fight Off the Shadows.” Fitness Excellence Journal,
- Mir, F. “UFC Power Punches.” Ultimate Fighter’s Guide,
- Foreman III, G. “Punch and Pull.” EverybodyFights Journal,
- Olajide Jr., M. “Middleweight Lightning Hands.” Boxing Dynamics,
- Featured image @Unsplash, freepik, pexels (com)
- Featured stream @youtube, pexels (com)