Boxing Cardio Workout

Today’s boxing cardio workout incorporates combinations of boxing moves with high-intensity cardio exercises to increase overall fitness, build strength, and improve heart health. Boxing is known for enhancing coordination, improving core stability, and offering an excellent way to practice stress relief.

Warm-Up

• 5 minutes of Jumping Jacks to increase heart rate.
• 3-minute Arm Circles to prepare shoulders and improve range of motion.
• 5 minutes of Shadow Boxing with light jabs and crosses. Focus on form and speed.

Boxing Cardio Circuit

Follow the exercises in a circuit format for 3 rounds. Take a 90-second rest between each round.

1. Jab, Cross, Hook Combo (2 minutes): Perform the jab, cross, hook combination with speed and fluid motion. This enhances your punching power and cardio endurance.
2. High Knees (1 minute): This exercise keeps the heart rate up and builds leg strength.
3. Tuck Jumps (1 minute): Aim to reach maximum height to engage your core and leg muscles efficiently.
4. Uppercuts (2 minutes): Maintain a steady pace and focus on technique, emphasizing your rotational core movements.
5. Burpees (1 minute): An intense full-body exercise that boosts endurance and builds muscle strength.

Cool Down and Stretch

• 5 minutes of light jogging to lower your heart rate gradually.
• Static Stretches for 10-15 seconds each targeting major muscle groups: hamstrings, quadriceps, hip flexors, shoulders, and chest.
• Deep Breathing for relaxation, hold inhalations for 4-seconds followed by a slow exhalation to center your mind and body post-workout.

Nutritional Advice

Ensure adequate hydration before and after the workout. Post boxing cardio workout, have a balanced meal with protein, complex carbohydrates, and healthy fats to optimize recovery and replenish energy levels.