Workout Without Weights: A Boxing Workout Routine

Boxing Workout Routine For Incredible Fitness

If you’ve ever done a boxing workout routine you know how effective it can be in losing weight, building endurance, and building lean muscle. In fact, a boxing workout is so complete that even if you just focus on one of the several segments, you will see a difference in a matter of a couple of weeks.

Boxers (and mixed martial artists) are arguably the fittest athletes on the planet. I say that for a bunch of different reasons. For instance, when they go to work at their sport, they are out there alone. There is no offensive or defensive team or players that can be substituted during any part of their match. They have to bring their ‘A’ game to each and every fight.

Also, there’s another reason that I make this statement. Not only do they have to have huge reserves of stamina and strength to continue to punch (and punch hard), for twelve 3 minute rounds, they also have to be able to absorb a similar amount of physical trauma and keep on going.

This takes an incredible amount of endurance, muscular strength, and, mental determination to do. That’s why a boxing workout routine may be one of the best workouts without weights that someone can do. Plus, as mentioned above, there are several different segments of a good boxing workout that you can adopt, adapt, and combine with the routine that you’re already doing.

Areas Of A Boxing Workout Routine

The major aspects of any boxing workout routine will include:

aerobic/endurance training

strength training

ballistic/power training

speed/coordination training

A jumping rope workout is an aerobic pillar of a boxer’s workout. Along with running/jogging, skipping rope has been one of the primary ways that boxers build cardio endurance.

But, cardio is not the only benefit. Consistently jumping rope benefits the body by building and adding lean mass to leg and arm muscles. So, not only are calories burned because of the fact that it’s a cardio exercise, more calories are burned because more muscle mass is added to these parts.

Another part of the boxing workout routine that you could choose to focus on would be the strength training aspect. Boxers, like mixed martial artists, use a variety of resistance techniques to build strength and lean muscle. Resistance bands, free weights or machines and body weight exercises are all good choices.

There are many different types of push up movements that you could do if you don’t have access to weights or want to avoid them all together. You can get a near complete upper body workout with push ups depending on the angle of your body and the placement of your hands.

Power training comes from bag punching. A lot of the cardio boxing programs get you to essentially “shadow box”. What I mean is that you go through the motions of punching or kicking, but you don’t actually make contact with anything. Now, don’t get me wrong. You can burn a lot of calories by doing your boxing workout routine the ol’ Tae Bo way. But, you will burn a whole lot more calories and build a lot more lean muscle if you actually make contact with a fairly heavy object like a punching bag. And, by making contact with a firm object, you’ll also develop a more correct technique.

On to the last on our list of boxing workout routine segments: Speed and Coordination training. This is where a lot of the other sections come together.  One the simple side, boxers use punching bags that they call “speed bags”. These are smaller bags, usually hung from over head. The ones that are the most familiar are “pear shaped” or “tear-drop” shaped. Others are round and suspended from above and below on elastic bands. Working on the speed bag will help with upper arm strength, endurance, and hand eye coordination.

Another simple speed and coordination drill used in a boxing workout routine are lower extremity plyometrics that help with leg strength, conditioning and coordination. These drills help the boxer stay “light on their feet”.

Boxing Workout Routine And HIIT

One thing that many haven’t realized yet is that boxing in general is the mother of all high intensity interval training. Most boxing workout routines are divided into 3 minute intervals with a 1 minute rest in between to simulate the actual time of a boxing round. This means that if a boxer is skipping rope or punching a bag, they go at it for 3 minutes at a time all out and then take a 1 minute rest. After that, it’s another 3 minutes of all out work. This goes on for 12 or more intervals. Then, it’s on to the next exercise!

This is really the secret of how anyone can get the same results that any boxer would get from doing the same thing. The upside for you doing a boxing workout routine is that you won’t have to go into the ring and get hit for 36 minutes!

7 thoughts on “Workout Without Weights: A Boxing Workout Routine

  1. I love shadow boxing ( real boxing is too dangerous for me!) …. its such a good workout. I can run long distances and love sprinting but trying to do a 3 minute round of kicking, punching and I can barley hold my hands up.
    Yep if everybody trained like a boxer they would certainly be fit and healthy.

  2. I’ll have to completely agree with you. Boxers (and martial artists in general) are by far the fittest athletes on the planet.

    I can say this from experience as I’ve done both boxing and Muay Thai training and I must say there is no better way of getting fit.

    Great post!

  3. @Raymond – Really appreciate your comments. I know what you mean. Usually, the first minute of punching bag work your hands are high and your chin is tucked and you’re ready to go at it. In the next minute and a half or so, your arms feel 50 lbs heavier and you’re eying the clock for the end of the round!

    @Srdjan – My non-competitive training experience with muay thai was great. It has a “leg up” (so to speak) on western boxing because of the added focus on leg strength, conditioning and flexibility.

    Thanks for the comments. Hope to see you back.

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