Fitness / Jan 15,2024
In the realm of fitness, boxing stands out as an excellent full-body workout that not only builds strength and endurance but also sharpens mental focus and agility. While hitting the gym or attending a boxing class is ideal, creating a boxing workout routine at home is a practical and accessible way to embrace this empowering sport. In this blog, we'll delve into a comprehensive guide for a knockout boxing workout at home, encompassing various exercises, techniques, and tips to help you unleash your inner champion.
Exercising For Only 15 Minutes
Engaging in a 15-minute workout is not only acceptable but can also be highly effective. A brief, high-intensity workout can provide a comprehensive full-body exercise. Interestingly, you can burn a comparable or even more significant number of calories in a short High-Intensity Interval Training (HIIT) session compared to a 30-minute jog on a treadmill. If time is a constraint for you, a 15-minute workout is an ideal solution!
For an efficient 15-minute workout, consider a home-based boxing routine. Boxing targets multiple muscle groups, fostering strength and toning. Additionally, it serves as a potent cardiovascular exercise, elevating heart rate and facilitating calorie and fat burn. Opting for an anaerobic workout like boxing can yield similar benefits to longer aerobic sessions but in a shorter duration. It also helps you to learn about the art and science of boxing.
Boxing not only provides physical benefits but also serves as a stress reliever, offering an outlet for pent-up aggression. Once you grasp the basics, embark on a free 15-minute home-based boxing workout. This regimen falls under the "open" category, suitable for beginners and individuals of all fitness levels, as part of the FightCamp program.
Boxing Fitness At Home Workout
While it's possible to perform this workout without equipment, having some basics is recommended for optimal results. The 15-minute boxing workout, featuring a punching bag, consists of four three-minute rounds with a one-minute break after each round for recovery. Each round incorporates various punch combinations, and the workout begins with a 2-minute warm-up and concludes with a 3-minute cool down. You'll execute the six fundamental punch counts: jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut. In boxing gyms, these punches are simplified using the following number system:
1 = The Jab 2 = The Cross 3 = The Lead Hook 4 = The Rear Hook 5 = The Lead Uppercut 6 = The Rear Uppercut LK = The Lead Kick RK = The Rear Kick
When these numbers have a b next to them, it indicates a punch to the body. For example, 1b signifies a jab to the body. The workout kicks off with a 2-minute warm-up and concludes with a 3-minute cool down. It will help you to build power and endurance.
Warm-Up
Commence the workout with a 2-minute warm-up, featuring four exercises lasting 30 seconds each. Begin with 30 seconds of arm circles, followed by hip circles. Then, perform 30 seconds of cross body punches, concluding with 30 seconds of jumping jacks.
Arm Circles (30 seconds)
- Stand with your feet shoulder-width apart.
- Circle your arms forward for 15 seconds, then switch to backward circles for the remaining 15 seconds.
Hip Circles (30 seconds)
- Lift your right leg, bending at the knee, and slowly circle it out to the side and back down.
- Alternate between left and right for 30 seconds.
Cross Body Punches (30 seconds)
- With hands up at chin level, punch across your body.
- Ensure full extension and body rotation.
- Alternate sides for 30 seconds.
Jumping Jacks (30 seconds)
- Jump up, spreading legs wide, and raise arms overhead.
- Jump again, bringing arms down and feet together.
- Repeat for 30 seconds.
- Rest (1 minute)
Round One
This 3-minute round includes three punch combinations and plank jacks. Start with a 1-2-1-2 punch combination and squat, followed by a 1-2-3-2 punch combo. Incorporate plank jacks for 30 seconds and conclude the round with a 2-5-3-2 punch combo.
Jab - Cross - Jab - Cross + Squat (30 seconds)
- Perform four straight punches: jab - cross - jab - cross.
- Reset, squat, and repeat for 30 seconds.
Jab - Cross - Lead Hook - Cross (1 minute)
- Execute jab - cross - lead hook - cross for 1 minute.
- Plank Jacks (30 seconds)
- Start in a plank position.
- Jump feet out wide and back together for 30 seconds.
Cross - Lead Uppercut - Cross - Lead Hook (1 minute)
- Throw cross - lead uppercut - cross - lead hook for 1 minute.
- After round 1, take a 60-second break to hydrate and prepare for round 2.
Round Two
Round 2 spans 3 minutes with a punch goal of at least 155. It comprises three 4-punch combinations and a set of mountain climbers. Initiate with a 3-4-3-4 punch and squat combo, followed by a 6-5-4-5 punch combo. Proceed to 30 seconds of mountain climbers before concluding with a 5-6-3-6 punch combo.
Lead Hook - Rear Hook - Lead Hook - Rear Hook + Squat (30 seconds)
- Punch lead hook - rear hook - lead hook - rear hook.
- Squat and repeat for 30 seconds.
Rear Uppercut - Lead Uppercut - Rear Hook - Lead Uppercut (1 minute)
- Execute rear uppercut - lead uppercut - rear hook - lead uppercut for 1 minute.
- Mountain Climbers (30 seconds)
- Assume a plank position and alternate bringing knees to chest rapidly for 30 seconds.
- Lead Uppercut - Rear Uppercut - Lead Hook - Rear Uppercut (1 minute)
- Punch lead uppercut - rear uppercut - lead hook - rear uppercut for 1 minute.
- Take a 60-second break to freshen up for round 3.
Round Three
Round 3, a 3-minute session, involves 3 coast and power movements in 30-second increments. Kick off with a 1-2-1-2 punch, then squat-hold punch 1-2-1-2 for 30 seconds. Progress to a 1-4-5-4 punch combo for 1 minute, followed by 30 seconds of shoulder taps. Cap it off with a 1-2-1-6 punch combo for 1 minute.
Jab - Cross - Jab - Cross + Squat (30 seconds)
- Perform a jab - cross - jab - cross combo.
- Squat and hold, punching jab - cross - jab - cross.
- Repeat for 30 seconds.
Jab - Rear Hook - Lead Uppercut - Rear Hook (1 minute)
- Execute jab - rear hook - lead uppercut - rear hook for 1 minute.
- Shoulder Taps (30 seconds)
- Assume a plank position and tap opposite shoulders for 30 seconds.
Jab - Cross - Jab - Rear Uppercut (1 minute)
- Complete a 1-2-1-6 punch combo for 1 minute.
- Take a 60-second break before tackling the final round.
Round Four
Round 4, also 3 minutes long, starts with core work for the initial 90 seconds: boxers twist, flutter kicks, and sit-ups in 30-second intervals. Transition to a punch burnout segment for the final 90 seconds, featuring a jab-cross burnout and power coast freestyle, concluding with a power punch freestyle.
Lead Uppercut - Rear Uppercut - Lead Uppercut - Rear Uppercut + Squat Jump (30 seconds)
- Punch lead uppercut - rear uppercut - lead uppercut - rear uppercut.
- Squat jump and repeat for 30 seconds.
Jab - Jab - Jab - Cross - Lead Hook (1 minute)
- Execute a triple jab combo: jab - jab - jab - cross - lead hook.
- Repeat for 1 minute.
Push Ups (30 seconds)
- Perform push-ups for 30 seconds.
Cross - Lead Uppercut - Rear Hook - Lead Uppercut (1 minute)
- Execute cross-lead uppercut - rear hook - lead uppercut for 1 minute.
Cool Down
The cool down lasts 3 minutes. Engage in static stretches, holding each for several seconds.
Deep Breath and Arm Raise (15 seconds)
- Inhale deeply and raise arms overhead.
- Hold for a few seconds, exhale, and lower arms.
Chest Stretch (15 seconds each side)
- Place one hand on a surface and twist your body, stretching the chest.
- Hold for 15 seconds on each side.
Triceps Stretch (15 seconds each side)
- Raise right arm overhead, bend elbow, and touch it with the left hand.
- Hold for 15 seconds on each side.
Side Lunge (Hold for a few seconds)
- Spread legs wide, bend one knee, and shift weight to that side.
- Hold for a few seconds.
Wide Leg Forward Fold (Hold for a few seconds)
- Stretch down with legs wide, keeping knees slightly bent.
- Hold for a few seconds.
- Side Lunge (Hold for a few seconds)
- Repeat the side lunge stretch on the other side.
Wide Leg Stretch With Squat (Hold for a few seconds)
- Repeat the wide leg stretch and slowly bend knees to squat down.
- Hold the squat position.
Neck Rolls (Rotate in both directions)
- Slowly roll your head and neck in one direction and then the opposite.
Quad Stretch (Hold for a few seconds each side)
- Balancing on the left leg, grab the right foot and pull it toward the butt.
- Hold for a few seconds before switching sides.
Conclusion
A boxing workout at home can be an invigorating and empowering experience, providing numerous physical and mental benefits. By incorporating the fundamentals of boxing, utilizing minimal equipment, and embracing high-intensity interval training, you can create a dynamic routine that challenges your body and keeps you motivated. Whether you're a seasoned boxer or a beginner looking to spice up your fitness routine, these home boxing workouts are sure to leave you feeling like a champion and build lean strength. Lace up those gloves, find your rhythm, and let the punches fly your knockout fitness journey begins at home.