A 28-Minute Boxing Workout for Sexy Arms and Shoulders

woman doing boxing workout
Sculpt sexy arms and shoulders with this boxing workout. (Image: Travis McCoy/LIVESTRONG.COM)

Welcome to the most amazing boxing workout for your arms that you’ll ever do! It combines the benefits of boxing, cardiovascular conditioning, skill and speed in a fresh, circuit-style workout.

But before you jump in, let’s highlight why you should add boxing to your workout regimen. Here are five benefits of boxing:

1. Improved Cardiovascular Health: Boxing mimics HIIT workouts — with bursts of activity followed by a short rest. And as you’ve probably heard, HIIT is great for your heart, keeping this vital muscle healthier longer.

2. Stress Relief: Punching something (as opposed to someone) can help you release built-up stress and tension. So take it out on the workout, not your co-worker.

3. Healthy Weight Loss: The higher the intensity of your workout, the more calories you’ll burn. If this is something you want more guidance on, try using a heart rate monitor. Aim to stay between 75 and 85 percent of your max heart rate (estimate it by subtracting your age from 220).

4. Increased Hand-Eye Coordination: Whether you’re reaching, grabbing or punching, you’re improving your hand-eye coordination and boosting your brain-body connection. Boxing is a great way to stay sharp.

5. More Confidence and Strength: Boxing can make you feel invincible. Once you get a handle on these moves, you’ll be unstoppable. Why? All of the above benefits will give you a sense of positivity, strength and control. Boxing isn’t for the shrinking violet. It’s an explosive, powerful and high-energy way to get in incredible shape.

Your 28-Minute Boxing Workout

Grab a pair of small dumbbells and a jump rope (or just pretend!) and follow along with this workout.

What Do YOU Think?

Have you ever done a boxing workout? What did you think? Do you think you’ll try this one? If you do, let us know how it goes! Did it leave you sweating and tired in the best way possible? Were your arms and shoulders sore the next day? Share your experiences and questions in the comments below!


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