Boxing is approximately 80% anaerobic and 20% aerobic, which is why It included interval training along with cardio and weight training. This workout combines strength, power, speed, agility and quickness all into one to ensure you're a well-balanced fighter.
Before getting into the actual workout, let me go over the activities and exercises you will utilize in your workouts.
Boxing workouts can consist of:
- Jumping rope - This popular form of cardio will reduce your body fat while providing a fun and intense workout. There are many other benefits of jumping rope that are vital for a boxer including improved coordination, quickness, endurance, agility, and footwork.
- Shadow boxing - This is often performed as a warm-up before using the heavy bag. What you do is punch in the air using the reflection in the mirror as your opponent. Then perform some joint rotation exercises.
- Squats - The Squat is a full body compound exercise. You Squat by bending your hips and knees while the bar rests on your upper-back. Squat down until your hips are below your knees. Keep your knees out and lower back neutral. Then Squat back up. Lock your hips and knees at the top.
- Plank - The plank helps develop strength in the core, shoulders, arms, and glutes, making it a great prerequisite for lifting heavy weights or playing intense sports. Even though you aren't moving or lifting weight, you have to constantly squeeze your abs to hold the position.
- Kicks - Set up a couple of kick pads at this station. 10x front kicks (each side) and 10x knees (each side). Repeat 2 more times for a total or 3 times.
- Running – High Intensity Interval Training(HIIT) should be used when running since it will increase both aerobic and anaerobic endurance capacities, and it will burn calories faster than any other form of cardio.