Blow Off Steam with This 20-Minute At-Home Boxing Routine

At-home boxing workout

Boxing is a fantastic exercise for building strength and alleviating stress. However, while it may seem intuitive, proper technique is crucial to maximize benefits and protect your joints. Mona Laviñia Garcia, a founding trainer at Rumble Boxing, provides a 20-minute boxing workout you can do from your living room.

Benefits of Boxing

Boxing is a high-intensity interval training (HIIT) exercise that enhances cardio fitness, upper body strength, and core stability. HIIT workouts train the body to produce and use energy efficiently, burning many calories during and after exercise. This post-exercise calorie burn, known as post-exercise oxygen consumption, occurs as your body returns to its resting state, replenishes energy, and repairs muscle proteins.

A 2015 study published in BMC Sports Science, Medicine and Rehabilitation found boxing training more effective than brisk walking for weight loss and cardiovascular health in individuals with abdominal obesity. Additionally, boxing improves balance and coordination, essential for the quick reflexes required during the workout. Research has shown that both virtual and in-person boxing training can enhance balance and cognitive functions in stroke survivors.

Who Should Avoid Boxing

Boxing can stress your joints and muscles, so consulting a healthcare provider is wise if you have specific injuries, particularly to your back, shoulders, or wrists, before starting a boxing regimen.

The 20-Minute At-Home Boxing Workout

Garcia’s workout consists of five rounds, including a warm-up round. Each round includes three minutes of work followed by one minute of active recovery, keeping your heart rate elevated and preparing you for the next round.

Proper Form and Movement

  • Start: Stand with feet hip-width apart.
  • Stance: Step your dominant foot back. Right-handed people step back with their right foot, left-handed with their left.
  • Movement: Shift weight between legs, staying on the balls of your feet.
  • Upper Body: Bring arms up, elbows near the rib cage, fists by your face. Your dominant hand is your “back hand,” and the non-dominant is your “front hand.”

Six Basic Punches

  1. Jab: Punch forward with your front hand, knuckles up, thumb slightly down.
  2. Cross Jab: Extend your backhand forward, twisting your body.
  3. Front Hook: Hook your front arm around, pivoting your front foot and turning your hips.
  4. Back Hook: Similar to the front hook but with your back arm and foot.
  5. Front Uppercut: Drop and lift your front arm, palm facing you.
  6. Back Uppercut: Drop and lift your back arm, pivoting your back foot and twisting hips.

Round 1: Warm-Up

Begin with basic jumping jacks, then switch to cross-jacks. Move to fast high-knees and butt-kickers. Transition into squats and squat jumps. Finish with jumping jacks, high knees, and a boxer bounce.

Round 2: Test Out Your Punches

Run through each punch: front and cross jabs, front and back hooks, and front and back uppercuts. Combine all six movements: Front jab, cross jab, front hook, back hook, front uppercut, back uppercut. Active recovery: Alternate between four standard squats and four pop squats.

Round 3: Duck Combinations

At-home boxing workout
  • Combination 1: Front jab-cross jab-duck.
  • Combination 2: Cross jab-front hook-cross jab.
  • Extended Combination: Front jab-cross jab-duck, cross jab-front hook-cross jab.
  • Additional Combo: Front uppercut-back uppercut-front hook.

Active recovery: Two push-ups followed by six mountain climbers for one minute.

Round 4: Show What You Know

  • Sequence 1: Three front jabs.
  • Sequence 2: Alternating front and cross jabs.
  • Extended Sequence: Front jab-cross jab-front jab-cross jab, front jab-front jab-front jab.
  • Final Addition: Front and cross jab, front hook, cross jab, front and back hooks.

Active recovery: One minute of jumping jacks.

Round 5: The Final Round

  • First 30 Seconds: Alternate between front and cross jabs and front and back uppercuts.
  • Next 30 Seconds: Add high knees to the jabs and uppercuts.
  • Final 30 Seconds: Two front and cross jabs, drop to push-up position, perform two push-ups. Repeat twice.

Finish by congratulating yourself for completing the workout.

Boxing is a powerful way to improve fitness and relieve stress. With proper form and technique, you can get a great workout from the comfort of your home. Remember to listen to your body and consult a healthcare provider if you have any pre-existing injuries. Enjoy the process and stay consistent for the best results


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