In 1992, Andy Wake released his Boxercise fitness program. He combined back-to-basics training techniques like you find in popular boot camp programs. However, he added an element by making his moves less repetitive. The exercise program combines fat-burning aerobic exercise with strengthening moves to build muscle, improve your range of motion and boost your endurance. Speak with your doctor about any health concerns before starting a Boxercise program for weight loss.
Step 1
Select music with a high amount of beats per minute. The official Boxercise workouts feature upbeat, fast music that helps you keep time and motivates you. The rhythm may vary to allow for bursts of speed or intensity followed by a somewhat slower recovery pace.
Step 2
Warm up for your Boxercise workout by doing light cardiovascular moves. March in place to elevate your heart rate, oxygenate your muscles, lubricate your joints and protect yourself from strain and injury. After five minutes, lift your knees higher and pump your arms. After 10 minutes, you should be warm enough to do some stretching.
Step 3
Do the first five minutes at a moderate pace, and then engage yourself for more intense bouts. If you dramatically increase your speed at the beginning of your boxing workout, you exhaust yourself quickly.
Step 4
Vary your moves from short, sharp punches and kicks to higher jumps and broader arm swings. Target all major muscle groups by shifting from foot to foot, turning at the waist to deliver diagonal punches, squatting while blocking and raising your fists high for uppercuts.
Step 5
Challenge yourself as you get more fit by extending your workout or adding moves that have you squatting more deeply, jumping more or using a wider range of motion. A tougher workout burns more calories so that you continue to lose weight.
Tips and Warnings
- Breathe deeply while punching and kicking to strengthen your core muscles.
- Avoid overtraining. Do Boxercise training only three or four times per week, allowing a rest day between workouts.
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