This workout focuses on boxing, so you do not need any special equipment for this workout. There are 7 exercises in total.

THE ROUTINE

1) 10 minutes of medium running to warm up your body.

2) heavy bag workout: each round should last for 1 minute. the rest is only 1 minute (max 90 seconds). Give your best in each round. The rest between series of punches should not be more than 3-5 seconds. This is the main part of the workout. Also, make sure to throw a series of punches, not just single punches.

3) The bar punches: every punch has to be explosive. So, put some light plate at the top of a bar.

4) The kettlebell punches: use a lighter kettlebell for this exercise, or else you might injure your shoulders. Before a punch, swing the kettlebell between your legs.

5) Explosive bar exercise: use a lighter bar. Try to breathe fast in coordination with the movement. So breathe out at the end of each positive rep, and breathe in as the bar goes back (negative rep). If you do not breathe properly, you will feel dizzy.

6) Shadowboxing with a resistance band: place a resistance band around your hips. Go a few steps forward. Throw random punches without any rest in between for 45- 60 seconds per round. You have to resist the band that pulls you back.

7) Shadowboxing: both rounds have to be very intensive without any rest between punches. Also, try to move fast around the room (for example switch stances fast, move 2 steps forward with punches, and so on).

If you feel not tired enough, you were probably resting for too much between sets (heavy bag rounds), or you had a rest between punches that lasted more than 3-5 seconds, or you did only single punches instead of performing a series of punches.

CARDIO BOXING BENEFITS

Engaging in cardio workouts with a focus on boxing offers numerous physical, mental, and overall well-being benefits. Here are some of the key advantages:

1. Improved Cardiovascular Health:

   • Boxing workouts elevate your heart rate and improve circulation, enhancing cardiovascular health.
   • Regular sessions contribute to a stronger heart, reduced risk of heart disease, and improved blood pressure.

2. Enhanced Endurance and Stamina:

   • Boxing involves constant movement, which helps build endurance and stamina over time.
   • Improved cardiovascular fitness translates to better overall physical performance and reduced fatigue.

3. Calorie Burning and Weight Management:

   • Intense boxing workouts are effective for burning calories and promoting weight loss.
   • High-intensity interval training (HIIT) in boxing can lead to an afterburn effect, where your body continues to burn calories post-exercise.

4. Full-Body Workout:

   • Boxing engages multiple muscle groups, providing a comprehensive full-body workout.
   • It targets the core, arms, shoulders, legs, and back, promoting overall muscle development and toning.

5. Increased Coordination and Reflexes:

   • Boxing requires precise movements, footwork, and hand-eye coordination.
   • Regular practice enhances reflexes and sharpens overall motor skills.

6. Stress Reduction:

   • The physical exertion and focus required in boxing serve as an effective stress reliever.
   • The combination of punching, footwork, and mental concentration helps release tension and reduce stress levels.

7. Boosted Confidence and Mental Toughness:

   • Learning and mastering boxing techniques contribute to increased self-confidence.
   • Boxing requires mental toughness, discipline, and resilience, which can positively impact other aspects of life.

8. Improved Balance and Flexibility:

   • Boxing involves a range of movements that enhance balance and flexibility.
   • The combination of footwork, defensive maneuvers, and punching techniques contributes to improved overall body control.

9. Self-Defense Skills:

   • While not the primary focus of cardio boxing, learning basic self-defense techniques can be empowering and provide a sense of security.

10. Variety in Workouts:

    • Boxing workouts can be diverse, including shadowboxing, bag work, speed and agility drills, and sparring, preventing workout boredom and monotony.