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20 Minute Boxing Workout at Home for Lean Weight

Boxing workout at home for lean weight

Boxing is the type of martial art that helps to make you fit and strong. If you want to be fit, active, faster, have lots of stamina, a ripped skinny body, and want to gain more power than boxing is for you.

Besides that, if your goal is to lose weight and get lean, fitness boxing is an excellent addition to your exercise regimen. Since the sport is an ideal blend of cardio and strength training, it typically results in boxers burning significant calories with every day’s workout.

Cardio boxing workout burns more calories than other types of cardiovascular exercise. A typical boxing session can help you to burn around 100 calories. So if you want to reduce your weight and want to get lean through boxing, I would suggest you get appropriate boxing outfits first. You can get comfortable, durable, and affordable gym outfits from elite sports.

They have a variety of gym outfits and other accessories which are required for your workout. So, must go and check out their website. Let’s get back to the discussion, if you want to reduce some weight through boxing you need to have some boxing equipment first at home, including gloves, shin pads, and the punching bag.

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Boxing is an excellent exercise that helps you to build up strength, and also helps you to keep yourself away from stress. Boxing workouts often include conditioning, warmups, and also drills. They are also a great at-home workout as well.

There are various advantages of boxing workouts at home. Some of these benefits include

1. Improvement in your hand coordination.
2. Your cardiovascular ability also gets improved.
3. Your muscular endurance also increases.
4. Your balance also gets improved.
5. You may increase your alertness as well.
6. It also boosts up your mood.
7. Boxing also strengthens your upper body and core.

Cardio Tabata Boxing Workout.

The short-term cardio Tabata workout will help you to sweat like crazy and will also increase your heart rate. If you are a beginner try to do a cardio Tabata boxing workout once, if you are intermediate try to do it twice and if you want a real challenge do it thrice. It’s a fast workout that can help you unleash your potential by getting better in condition, toning up, and losing weight. Besides that, if you are an athlete searching for gym attire, I would suggest you shop them from elite sports. I have been using their gym gear and other accessories for the last many years and I am super satisfied with their gym attire. So what are you waiting for? Just go and visit their website.

Example of Tabata boxing workout

An example of Tabata boxing workouts include the following:

1. Push-ups( 5 minutes)
2. Bodyweight squats ( 5 minutes)
3. Burpees ( 5 minutes)
4. Mountain climbing ( 5 minutes)


Cardio kickboxing

Cardio kickboxing is a group fitness class that combines martial arts skills with paced cardio. It’s a high-intensity workout that helps you to build stamina, improves coordination and flexibility, and also burns calories as you lean muscles with a fun and challenging workout.

You can learn kickboxing at home, without the use of any equipment. One example of cardio kickboxing is shadowboxing, and it’s the best way by which you can practice footwork, punches, and kicks.

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Along with that, If you are practicing sparring at home with your boxing partner or with the punching bag you will need hand wraps or kickboxing gloves for your knuckles and hands safety. So before practicing you must have proper boxing equipment too.

How to do kickboxing at home?

If you want to learn the basics of kickboxing you can easily do it in your living room, but make sure your room has sufficient space for throwing punches and kicks. You can do 20 minutes of kickboxing anywhere at home, with no boxing bag or gloves. Kickboxing is an aerobic workout that helps you to burn calories and also helps you to lose weight. A person whose weight is 155 pounds can burn around 372 calories by 30 minutes of kickboxing.

Which exercises are good for kickboxing?

The exercises which are good for improving kickboxing include the following:

1. Light jog
2. Easy side to side shuffle
3. Squats
4. Alternating reverse lunges with knee
5. Light jumping jacks

HIIT workout

High-intensity interval training is the perfect workout for boxers, MMA fighters, and other athletes as well. Interval training also helps the fighters to improve their power along with body endurance.

How to do a HIIT workout at home?

The simplest way to do a HIIT workout at home is simply to divide up each minute into working and resting periods. If you are a beginner, you can start 30-second work along with 30 minutes of rest.

What is the best HIIT cardio workout for weight loss?

The best HIIT cardio workout for weight loss includes the following exercise which you can easily do anywhere at home. These include the following exercises:

1. High knees
2. Lunges jump
3. Mountain climbers
4. Push-ups
5. Jumping jack
6. Rope jumping


Shadowboxing is a full-body workout and is the best cardio workout ever. All you need to do is a little bit of speed to get maximum gains. Shadowboxing also results in weight loss in obese athletes a well.

It also helps you to develop a strong punching speed more than anything else. You need to practice shadow boxing every day because your arms need to get into the movements before hitting the ring.


How to perform it?

While doing shadow boxing dispatch your shot onto the target, coming back at the head of your boxing partner. Keeping in mind the speed and acceleration of the punch, you will truly improve your punching speed and along with that can improve your punching power too. This is important when you are executing an uppercut or hook. Besides that, if you are truly devoted and passionate regarding your fight, you should do shadow boxing for at least 20 minutes or half an hour.

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