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The Ultimate Boxing Workout Plan to Get Lean and Fit

The Ultimate Boxing Workout Plan to Get Lean and Fit


Boxing is one of the best ways to get in shape and stay lean. Not only does boxing burn tons of calories and make you feel like a champ, but it also strengthens your muscles and improves your cardiovascular health. The best part? You don’t need any expensive equipment or a gym membership—boxing is all about moving fast and hard. So if you’re looking for an intense workout that will make you sweat, look no further than this boxing workout plan.

What Is Boxing?

Boxing is a sport and art form that involves two individuals engaging in hand-to-hand combat. Boxers wear gloves and protective gear to help minimize the chances of injury from punches. It’s also known as pugilism, where practitioners are called “pugilists,” or “boxers.”

Boxing is one of the oldest sports still in existence today—it has been around for centuries, originating in China and Greece. Today it’s still practiced by both men and women around the world (although there are fewer female boxers than males). While boxing isn’t as popular as it once was, it remains an extremely popular sport that can be enjoyed by people of all ages!

The Fitness Benefits of Boxing

Boxing is one of the best ways to burn calories, as you can expect to burn about 300 per hour of boxing. You may also notice that your mental health improves when you box regularly, as it helps relieve stress and anxiety.

Boxing is a full-body workout that targets most major muscle groups in the body, including the glutes (butt), quadriceps (thighs), hamstrings (back of thighs), calves, abdominals and core muscles—but it’s also an aerobic activity that helps improve your cardiovascular system.

Types of Boxing Workouts

There are many different types of boxing workouts, but they can be categorised into three main categories:

  • Cardio boxing. This type of workout focuses on getting your heart rate up and burning fat through high-intensity movements. It’s great for people who are looking to burn calories and get in shape in a short amount of time.
  • Boxing classes or training sessions that focus on technique and form rather than just punching quickly over and over again. These types of workouts will help you improve your footwork, coordination, speed and accuracy when throwing punches (and eventually using combinations).
  • Combination drills that involve doing multiple punch combos at once with both hands working together at once (like one-two-three-one) so you get more out of each exercise than just doing single handed jabs over and over again which doesn’t do much good for anyone besides maybe helping build endurance if you’re already very fit already!

How Often Should You Do Boxing Workouts?

How often you should do boxing workouts depends on your fitness level. If you’re just starting out, it’s recommended that you start with 3 days a week and gradually increase it to 5 days a week over time.

If you feel comfortable with the workout and want to make it more challenging, add another day or two of boxing workouts into your schedule. This will help tone your body even faster!

Basics of the Boxing Workout

Boxing is a full-body workout that works muscles you wouldn’t typically use in other workouts.

Boxing is also an excellent way to burn calories, especially if you’re just starting out with boxing. The amount of calories you burn may vary depending on what type of boxing you do and how much time and effort are put into your routine.

The best part about boxing? You don’t need any equipment! All it takes is some hand wraps, boxing gloves, a mouthguard (optional), some running shoes or sneakers that give good traction on slippery surfaces like mats or the floor of the ring itself when they’re wet from sweat throughout multiple rounds of sparring/fighting back against someone who thinks he knows better than either one us at this point but really doesn’t know jack squat about anything yet so we gotta make him think otherwise because otherwise nothing would happen but now it does.

Boxing Workout Plan

  • Day 1: Cardio, Core and Total Body Strength Circuit
  • Warm up with light to moderate cardio for 5 minutes.
  • Do three rounds of: 4 burpees, 4 pushups, 8 squats (15 seconds rest between each round)
  • Cool down with 3 minutes of brisk walking or jogging on a treadmill.

Day 1: Cardio, Core and Total Body Strength Circuit

  • Warm-up: do a 5-10 minute jog or walk.
  • Alternate between 20 seconds of jogging and 10 seconds of walking for 4 rounds. If you have time for only one round, that’s fine too!
  • Cardio exercise of choice: pick something you like, whether it’s running on a treadmill at the gym or simply going for a run outside (if you live in Los Angeles). Work up to 60 minutes at 70% max heart rate (220 minus your age), or until you’re just short of breath but can still talk in full sentences.

Day 2: Active Rest or Light Cardio Day

The second day is an active rest day, which means taking it easy but still getting your body moving. The goal is to maintain or build on the progress you made in the first week of training. If you’re feeling sore and tired, this might be a good day to take a walk outside instead of hitting the gym. If not, go for some light cardio like jogging in place or jumping rope at home—just don’t overdo it! You could also do some stretching exercises if that sounds more appealing than running around your block at top speed.

You shouldn’t eat too much either—your body needs time to recover after rigorous workouts, so don’t chow down on everything in sight just because there aren’t any boxing classes today! Finally: Don’t overtrain yourself by pushing yourself past what feels comfortable in order to stay fit enough for tomorrow’s workout (it’s tempting).

Day 3: Push/Pull Circuit

The third day of the workout plan is push/pull exercises. This style of training is great for boxing because it focuses on both your upper and lower body. You’re hitting two birds with one stone, so to speak!

The most popular push/pull movements for boxers are bench presses, cable rows and deadlifts. These exercises help you develop strength in your upper body as well as build muscle in your lower back. They also help improve balance and coordination between these two muscle groups—something that is critical in boxing because you need strong punches from both arms at once!

Day 4: Active Rest or Light Cardio Day

On this day, you can either take a complete rest from the gym or do some light cardio. I recommend doing yoga, pilates or stretching on this day to recover from your active days. You can also add in an active rest day if you feel like your body needs it. Active rest days are great for getting outside and enjoying nature or taking a bike ride with friends!

Day 5: Full Body Strength Circuit and Core Focus

  • Dumbbell Squat
  • Dumbbell Bent-Over Row
  • Reverse Fly on Stability Ball with Medicine Ball
  • Plank With Medicine Ball Tosses (15 reps)
  • Medicine Ball Slams With Kneeling Pushups in Between (20 reps)

Day 6: Active Rest or Light Cardio Day

For Day 6, you have the option of doing a light cardio workout or active rest. The latter is when you wake up and move around more than usual, but don’t push yourself to the point where it’s uncomfortable. Active rest will help flush out all that lactic acid built up in your muscles after intense training sessions. If you’re still feeling sore from Day 5’s heavy lifting session, then go ahead and take this day off! You’ve earned it!

If you do decide to do some light cardio on Day 6, aim for 20-30 minutes at a moderate effort level (around 60% of your max heart rate). If this makes sense for your body, try swimming laps in a pool or going on a quick hike with friends. Remember: whatever activity happens during active rest should be something fun and easy so that you feel better once it’s over.

Day 7: Repeat a Favorite Workout from Earlier in the Week or Rest Completely

Day 7

If you don’t feel like doing anything else, rest for the day. If you feel like doing something else, repeat a workout from earlier in the week. If you feel like doing something completely different, do that.

Use this boxing workout to get lean, fit—and help perfect your jab.

Boxing is a great way to get lean and fit. It’s one of the best workouts out there, particularly if you’re looking for a full-body workout. Boxing is also an excellent way to improve your overall health, which is why we’ve put together this boxing workout plan—to help you get in shape and stay in shape so that you can always be ready when it counts.

This boxing workout plan will help you:

  • Get lean and fit
  • Improve your fitness goals
  • Engage with other sports activities (boxing can even make your tennis game better!)


So, that’s it—everything you need to know about the ultimate boxing workout plan! If you’re just starting out, consider breaking up this program into multiple sessions a week and working your way up over time. But if you’re ready to start today, then go ahead and grab some gloves (or those old shoes from middle school). The best part about boxing is that anyone can do it: whether you have experience or not, this workout will help you get in shape fast and see results even faster. So what are you waiting for? Go get fit!

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