A boxer's physique might lead you to believe that boxing is a great workout for losing weight. Although this can be accurate, a boxing training regimen includes punches, calisthenics, resistance training, cardiovascular exercise and attention to diet. If you have a heavy bag and boxing gloves, you can lose weight with a simple program of practicing your jabs on the bag — a practice that can burn up to 600 calories per hour all on its own.
Step 1
Put on your boxing gloves. This will protect your fists from abrasions during your workout routine.
Step 2
Set your timer for one minute.
Step 3
Approach the bag and throw a jab. Push your fist forward by rotating your body at the hips, rather than simply reaching out with your hand. This will engage more muscles of your body and burn more calories.
Step 4
Step with your rear leg behind your lead leg, then twist your body to change the direction your body is facing and untwist your legs. Use this unwinding motion to drive the next punch into the bag. You'll notice that you've moved several inches in a circle around the bag.
Step 5
Repeat step four until the timer goes off. Reset the timer and start throwing jabs with the other hand. You'll work your way around the bag in the opposite direction.
Step 6
Rest for one minute once the timer goes off, then start again from step two. Work your way up to 10 rounds on each side, then extend the rounds to 90 seconds, then two minutes.
Tips and Warnings
- Your weight-loss efforts will yield better and faster results if you combine this workout program with a calorie-restricted diet.
Things You'll Need
- Punching bag
- Boxing glove
- Timer
References
- "The Art of Expressing the Human Body"; Bruce Lee; 1998
- "You: Losing Weight"; Dr. Michael F. Roizen and Dr. Mehmet C. Oz; 2011
- NutriStrategy: Calories Burned during Exercise, Activities, Sports and Work
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