Lifting is always kind of fun but, let’s be honest, cardio can be seriously boring. Who in their right mind wants to spend 40 minutes on a bike to nowhere or sprinting through the air like a gazelle on the damn elliptical machine especially after just spending a full day at work or in class? The thing is, there’s no rule that says we have to get our cardio in by sitting on a machine. There are a million exciting ways to burn calories and get our hear rate up that are probably more effective and definitely more entertaining than a treadmill. One such way is to do a boxing workout to burn our calories. Here are some of the activities you would do.
Jumping Rope: Every boxer in the world jumps rope. It’s a truly kickass exercise. You’re not going to be a pro at first. In fact, you’re going to suck big time. You’ll have no rhythm and have problems getting tied up in the rope. As you keep going you’ll slowly get better and better. Before you know it, it will become second nature. You’ll be skipping fast, cris-crossing, and overall just killing it. This accomplishment will make you feel good, I promise. There’s something impressive about a guy who can jump rope. Oh, and by the way, you’re going to burn some serious calories. As you get good, you’ll burn more and more and when you start skipping fast you’ll burn about 15-20 calories a minute. That beats the hell out of jogging on the treadmill if you ask me.
Heavy Bag: Tell a serious runner to pound the heavy bag for 3 minutes straight and it will be a miracle if they get through it. It’s a tough workout and it’s very fun. If you’re feeling frustrated you can get some of it out. There are a few ways you can approach this. You can stand there and just pound the bag constantly. You can break it into three minute rounds with one minute of rest in between as if you were fighting a real fight. What I like to do is treat it as if I’m in an actual fight in the sense that I move around and use footwork. “Dancing” and never staying in one place is only going to increase the amount of calories you burn. I duck, I bob and weave and I adjust my punches. I throw jabs and combinations. I flurry. I increase and decrease the power of the punches. It’s an awesome workout.
Speed Bag: The speed bag is more of a skill than a way to burn major calories but it’s a fun part of a boxing workout. Just like the jump rope, it’s going to take a while before you get good at it. In fact you’ll look like an utter spaz at first. It’s something you need to keep at until you get it right. Once you get to the point where you’re proficient, you need to keep working so you can get better. If you work hard enough you’ll look like Rocky in no time and everybody in the gym will be wondering what that fast thumping sound is. Hitting the speed bag will seriously improve concentration and coordination. Again, when you master it you will have a real sense of accomplishment.
With this routine you’ll be burning major calories between jumping rope and pounding the heavy bag and sharpening your concentration and coordination with the speed bag. Best of all you’ll be having fun. Also, keep in mind that before beginning any workout plan you should consult your doctor to see what is best for you.
Article By: Jon DaBove
