5 Boxing Workouts At Home Without Equipment That Will Feel Just As Good As Hitting The Bag
Never in a millions years would I have thought I'd love boxing.
But, on a whim, I decided to go to a class near me, and I kind of fell in love.
Not only do boxing workouts provide a great way to get out a little extra aggression (perhaps you can pretend that punching bag is your boss's face?), it may just be the most intense exercise you can do for your body.
When I finished my first class, my face was redder than it's ever been before (seriously, even the instructor commented on it), but I'm really not exaggerating when I say I felt high afterwards (both literally and spiritually).
Thankfully, a bunch of the workouts at the boxing gym can easily be done in the comfort of your own home.
While plenty of the magic happens on the bag in class, plenty of it doesn't. Here are five boxing workouts you can take straight from the gym to your living room.
1. Jump Rope Sans Rope
Jump rope is a pretty classic boxing warm-up, but believe it or not, you don't actually need a rope to do it.
It's a great way to get the heart pumping at the beginning of a workout sesh, or to keep it pumping between reps of other exercises.
Take a minute to jump in place, moving your arms in small circular motion as though you are actually holding a jump rope.
2. Squat Jumps
If you've never done these puppies before, prepare yourself -- these will strengthen the crap out of your butt and legs.
Spread your feet about hips-distance. Send your butt back, and bend into a squat, sending your arms forward.
Then jump up the way you would during a burpee, swinging back to help propel you. Do three reps of 10, and feel the burn, baby.
3. Switch It Up With A Complex Circuit
For three minutes, rotate between these three exercises: high knees (running in place and bringing your knees up high, holding your arms in front of you parallel), burpees, and mountain climbers.
I won't lie, it gets pretty difficult as you go through the circuit, but your body feels awesome when you're done.
4. Work Your Abs With A Variety Of Sit-Ups
Done in succession, try four different types of sit-ups, doing 25 of those suckers at a time.
I usually do 25 “classic” sit-ups, then spread my legs and reach my arms forward through my legs, repeating 25 times.
Then, I move on to some bicycle crunches, and then I end the circuit by bringing my knees back together, placing my hands on my thighs, and from my core, guiding my hands up to my knees, again, 25 times.
Try working through these variations as fast as you possibly can, and count your reps out loud to keep yourself going.
5. Shadow Boxing
Ah, the pièce de résistance.
Though the guy in this video is using pads, trust me, you don't need them. Practicing with the air (or just imagining someone you're angry at) works just as well to tire out those arms.
The cool thing about these punches, too, is you can combine them in so many different ways.
Even spending 15 to 30 seconds practicing each punch heats you up, but it's also rad to call out different combinations out loud, repeating each for a minute at a time.
Pro tip: Always keep your fists up by your face, and bring your arms back close to your body after you punch. Keep your knees soft, and your weight forward on your toes.
And voilà, you're basically Rocky.