If you’ve been following me for a while, you know that I’m a BIG fan of boxing.
And whether you’ve watched boxing for many years like me, or have only seen ONE boxer in your entire life, one thing is obvious; they’re in incredible shape.
Boxer’s spend MANY hours in the gym engaging in grueling workouts to maximize their strength, skills, and stamina.
I have the utmost respect for any athlete in the sport.
Besides having the heart and balls to step into the ring, they also have the determination, dedication, and discipline to do what it takes to be a great boxer.
With that said, I’d like to share a fun and simple boxing workout that will help burn fat and increase your stamina FAST.
Best of all, you can do it from the comfort and privacy of your home.
Let’s get right into it!
1) Punching bag
2) Boxing gloves
3) A jump rope
4) The Rocky anthem “Eye of the tiger” playing in the background
All three physical items listed above can be purchased at an affordable price online.
If you’re a little tight on money, you can find a used punching bag in your area on Craigslist.
Many people buy a punching bag, throw a couple punches at it, and then let it sit in their garage to rot.
Then months go by until one day the bags gets placed for sale.
If you’re going to buy it used, always negotiate the advertised price.
If they’re selling it for a $100, try to entice them by saying something like:
“Hey, my name is ________. The bag you’re selling looks great. Unfortunately, I can’t afford $100 right now, but can definitely do $70. Let me know if you can leave it at that price and I’ll come get it RIGHT NOW! Thanks!”
As far as the boxing gloves and jump rope are concerned, I don’t recommend you buy those used.
Both are extremely durable and will last you a LONG time.
Once you have your workout materials, it’s time to get to work!
The workout you’ll be doing is EASY to memorize.
You’ll be doing two exercises in total.
The first one is throwing punches at the bag, and the second is jumping rope.
You’ll spend 3 minutes doing each and rest for 1 minute in between exercises.
Exercise 1: Jump rope 3 minutes.
1 minute break.
Exercise 2: Punch the bag for 3 minutes.
You’ll repeat this for 10 rounds.
This will amount to 30 minutes punching the bag and 30 minutes of jumping rope.
Sounds easy, right?
Well, I got news for you, man…
Unless you’re in incredible shape and have been boxing/jumping rope for a while now, you’re in for a HUGE surprise.
This workout will quickly let you know what kind of physical shape you’re in.
So, will it be hard when you begin?
You’re damn right it will.
…But, here’s the trick…don’t quit.
Sounds cliche, I know, but listen to me.
If you push through exhaustion and do this workout for an entire week, you’ll be surprised at how FAST your body picks up on jumping rope and throwing punches at the bag.
Both exercises improve your stamina and weight-loss results at blazing speeds.
Let’s now go over each exercise and learn what makes them so effective.
The punching bag
Again, it looks easy, right?
Just stand there, throw punches at a stationary bag, and make yourself look like someone who has anger management issues. (Ha-ha)
How hard can it be?
Well, if it’s your first time, you’ll quickly gain respect for the bag.
Throwing repetitive punches is extremely exhausting, even if you’re in great shape.
What people don’t realize is that you use/require MASSIVE energy every time you through a punch.
Sure, throwing 5-10 punches might not lead you to the point of exhaustion where you feel like you’re about to pass out.
However, throw 100 punches and see how you feel then.
With each punch you throw, you use just about every muscle in your body.
Your legs, abs, shoulders, arms, and back all work together to engage in this explosive motion.
This is what makes this exercise so incredibly challenging and unbelievably effective at burning fat.
Besides that, it’s very fun and stress-relieving.
Whether you fought with your girlfriend, got fired from work, or saw that cute girl you were eyeing get picked up by her boyfriend; the punching bag will quickly make you forget it.
Jogging? forget it!
Running? forget it!
Get a jump rope and you’ll quickly make the decision to never do any other form of cardio again.
Professional boxers jump rope in every single gym session.
Sure, they run many miles, but the jump rope brings them far MORE benefits than running ever can.
When I first began jumping rope, I could not believe the changes I was seeing on my body and how fast they were happening.
The fat was melting off me!
I would’ve never imagined that jumping rope like a 3rd grade school girl would push me to my limits and rip fat off my body faster than a bypass procedure.
Ok, maybe not that fast, but trust me…it’s FAST!
So, what makes jumping rope so effective?
Just like throwing punches at a punching bag, jumping rope requires you to engage many muscles simultaneously.
You use your forearms, shoulders, chest, biceps, core, back, and legs.
These muscles work together to push you off the ground, turn the rope, and keep your body in a straight up position.
Imagine doing that simultaneously and continuously.
Each time that you perform a jump, you push yourself off the ground and fight gravity.
This is another reason why this exercise uses and burns an INCREDIBLE amount of calories.
All these things combined are what carve fat off your body like the meat man at the market.
Now, I have to be honest with you…
If you’ve never jumped rope, it’s going to be frustrating at first.
You’re going to trip on the rope continously until you get the hang of it.
However, the good news is that jumping rope is one of those things that you get better at very quickly.
I recommend you keep jumping the 30 minutes I’m instructing you to.
Whether you trip 10 times or 100 times during those 30 minutes, just KEEP GOING!
At first, you might complete 5 jumps without tripping.
Next, you’ll complete 10, 20, 50, 100, and so on.
When I first started, I was tripping every 5-10 jumps.
Now, I can jump continuously without ever barely tripping on the rope.
Besides lack of technique, your fitness level might also determine how hard it’ll be at the beginning.
If you’ve been sitting on your ass for a while now without barely walking around the block, you can expect to experience difficulty jumping rope.
But, the good news is that jumping rope builds your stamina incredibly FAST!
Even if you’re feeling winded when you start, you’ll notice how each day that goes by, you jump for longer and longer.
…But you must keep doing it every day to improve quickly.
There are two simple rules that go along with each exercise.
The first one is the “2 second rule” when punching the bag.
This mean that you won’t go longer than 2 seconds without throwing a punch.
For example, you’ll throw a punch, rest 2 seconds MINIMUM, and then throw another punch.
Any longer than 2 seconds and you’re cheating.
Next, you can’t take longer than a 10 second rest when jumping rope.
If during your 3 minutes, you become incredibly tired, you can rest for 10 seconds but then quickly begin jumping again.
Ideally, you want to reach the point where you’re jumping the full 3 minutes without any rest.
It might not happen the first time, but trust me that if you’re consistent, you’ll get there.
So there you have it.
You now know a simple, fun, and effective workout that’s going to blast fat off your body and EXPLODE your stamina levels.