How to Box to Lose Weight

Boxing is a contact sport where two similarly matched opponents fight one another using their fists. Most recently, boxing lessons have become popular in gyms all over America. Whether you're boxing in the ring, in the gym, or hitting a punching bag at home, boxing is a great way to lose weight and gain muscle. There are several boxing exercises in particular that help the body to lose weight.

Things You'll Need

  • Jump rope
  • Boxing gloves
  • Punching bag
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Instructions

    • 1

      Jump rope to warm up. Do three sets of 20 jumps, with 5 minutes of rest in between each set.

    • 2

      Learn the four basic punches. Flick your lead (dominant) fist out to jab. Punch forward in front of your opposite shoulder to cross. Round your arm by bending your elbow and punching from the side, curving out to the front to hook. Keeping your arm bent, swing your arm from your waist up above your head to uppercut.

    • 3

      Combine the punches. If you combine two punches, this is a one-two combination. Practice one-two combinations on the punching bag, keeping your movements sharp and quick.

    • 4

      Practice one-two combinations for 3 minutes at a time, then jump rope for 3 minutes. Continue alternating for as long as you can.