Boxing: The Ultimate Cardio

[liftin14]

Hi this is my second article. My first article is on my new program which is going great.(Now onto business.)
If you are on a cutting phase and regular cardio just aint cuttin it then boxing is for you. I have been through seven arts of martial arts and none of them have been more intense then boxing.(I call boxing a martial arts style because technically martial arts is fighting and boxing does just that.) In this program I will explain to you the right way to hit the bag, safety, and all of that other good stuff. (now onto the program.)

Here are the materials that you will need:
Jump rope
speed bag
punching bag
mirror
and most importantly boxing gloves.
First part of the workout is the jump rope now hopefully you all know how to use one. The next thing is that you will find very difficult is the speed bag this builds speed and coordnation how you use it is kind of like tae bow except for you want to start slow and then once you get the hang of it you need to start going a little bit faster.
This next one is an art of its own how to use the puching bag here is a list of punches and how to do them.

Jab- punch straight with your front hand
straight- same as jab except for you punch with your back hand
hook-it is kind of like when you swing your arm except for slighty bend your elbow.
Uppercut-like the hook except for you are punching upward.
When you hit the punching bag put your gloves on first or you can damage your hands.(I have seen it done and it aint pretty)
The reason why I had you get a mirror is for shadow boxing just imagine an opponent and kick the crap out of him. But shadow boxing is tiring trust me.

Now that you now know how to use all of this now here is the program.

Jump rope 10 minutes
speed bag 15 minutes
Heavy bag 20 minutes
shadow boxing 5 minutes (this is a cool down but do it intensely.)

Now that is the program if you have any questions email me at slackerwacker@msn.com

[sietchring]

hmmmm.....you know what i think about this.........

Bump!

[THE LOCUST]

After 15 years Boxing at all levels I couldnt agree more. However it might be a good Idea to find a boxing club where you can learn the basics like how to punch properly!!! It sounds stupid I know but not many people actually know how to punch properly, (weve all seen huge fellas in the gym tapping away on the bag like someones grandma!!!) Also you get to spar at a boxing club which makes the workout a hell of a lot more fun, and no-ones trying to knock your head off in sparring. If you thought bag work was excellent CV then sparring takes it to the next level...Happy training!!

[ironbuddah]

uhm...

1) wraps, wraps, wraps. If you're punching a bag, wrap the wrists. Its far too easy to injure your wrists hitting a heavy bag.

2) Upper cut: not up . . up and out.

[kiki cohen]

could i just hit the wall instead of a heavy bag

[Broin]

i agree...fighting is good cardio!...i say fighting becuase just about any martial arts is good cardio when your actually fighting with it and not doing katas...and locust is right, sparing is fun as hell! i prefer kick boxing myself

[nemo416]

Originally posted by kiki cohen
could i just hit the wall instead of a heavy bag
absolutely not. you will RUIN your hands.

[CacaFloja]

how would you wrap the wrists properly?

[Titanium]

I have been boxing, kickboxing(Full Contact) off and on for a while and totally agree it is a killer cardio workout. I also agree with THE LOCUST you should definitly learn how to box. Also I do my work out in rounds.


Quick example DO NOT start out with this routine.

Rd 1 jp rope
Rd 2 jp rope
Rd 3 jp rope
Rd 4 jp rope
Rd 5 jp rope
Rd 6 shadow box
Rd 7 shadow box
Rd 8 speed bag
Rd 9 heavy bag
Rd 10 speed bag
Rd 11 heavy bag
Rd 12 heavy bag just jab
Rd 13 heavy bag just straight right
Rd 14 punch mitts(need a partner)
Rd 15 punch mitts"
Rd 16 punch mitts"
Rd 17 spar(need a partner)
Rd 18 spar"
Rd 19 spar"
Rd 20 passout!

[RockthePenguins]

its true, but I have found that beating a homeless man to death always works up a sweat just as much as boxing

[speed]

I'm going to start boxing with my workout partners and friends for the Punisher Posse. Also, train fighting wise.

[bigjay00]

its good, could be a little longer though

[ctgblue]

Originally posted by liftin14 Hi this is my second article. My first article is on my new program which is going great.(Now onto business.)
If you are on a cutting phase and regular cardio just aint cuttin it then boxing is for you. I have been through seven arts of martial arts and none of them have been more intense then boxing.(I call boxing a martial arts style because technically martial arts is fighting and boxing does just that.) In this program I will explain to you the right way to hit the bag, safety, and all of that other good stuff. (now onto the program.)
But you also throw some kicks in there while working the bag and you up the intensity. I fought point contact and full contact martial arts. working the heavy bag with full throttle punches AND kicks will whip your ass even harder than punches alone. Like you emphasized, it's the intenstiy of the punches (and the kicks) that makes it so tough. No "sissy girl tapping" here, you gotta UNLOAD each one the nest you can.
You better learn how to properly kick too, because for every guy who punches a bag hard and fukks up his wrist, there are two more who don't have a clue how to kick a heavy bag and wind up on crutches for a couple of weeks.

[itch]

Originally posted by Broin
i agree...fighting is good cardio!...i say fighting becuase just about any martial arts is good cardio when your actually fighting with it and not doing katas...and locust is right, sparing is fun as hell! i prefer kick boxing myself

Some martial arts like karate and kung fu don't even break me out in a sweat. Try Brazilian Jiu-jitsu for a kick arse cardio workout. Nothing gets the blood pumping like a good strangle hold to the neck. So what if the blood isn't going to your brain... :eek:

[Troutwine]

Hi this is my second article. My first article is on my new program which is going great.(Now onto business.)
If you are on a cutting phase and regular cardio just aint cuttin it then boxing is for you. I have been through seven arts of martial arts and none of them have been more intense then boxing.
when you say boxing is better than martial arts - do you mean for a workout, or self defense?

[gwf2]

Are there lifting days that you shoud skip the boxing. Ex: should you not lift sholders the same day you do heavy bag cardio?

[YoMaMa84]

Are there lifting days that you shoud skip the boxing. Ex: should you not lift sholders the same day you do heavy bag cardio?

ofcourse. You don't wanna overtrain your shoulders do you? Thats the fastest way to injuring your rotator cuff

[gwf2]

Are there any other body parts that you should not train the same day as boxing?

[Bigjay10.0]

But you also throw some kicks in there while working the bag and you up the intensity. I fought point contact and full contact martial arts. working the heavy bag with full throttle punches AND kicks will whip your ass even harder than punches alone. Like you emphasized, it's the intenstiy of the punches (and the kicks) that makes it so tough. No "sissy girl tapping" here, you gotta UNLOAD each one the nest you can.
You better learn how to properly kick too, because for every guy who punches a bag hard and fukks up his wrist, there are two more who don't have a clue how to kick a heavy bag and wind up on crutches for a couple of weeks.

Yep, if you hit the bag intensly enough your lats and front delts, and even your abs if you really know how to throw, will be sore the next day, also if you cannot throw a decent kick you can utililize a knee which is pretty hard to mess up, and devastating in an actual fight.

[Westboarder]

absolutely not. you will RUIN your hands.

More importantly you will severely damage your wrists and shoulders.

[Westboarder]

Some martial arts like karate and kung fu don't even break me out in a sweat. Try Brazilian Jiu-jitsu for a kick arse cardio workout. Nothing gets the blood pumping like a good strangle hold to the neck. So what if the blood isn't going to your brain... :eek:

Then you need to find a traditional Chinese Kung Fu class, not the american bs substitute.

[jwa254]

This thread is making me want to box even more. I wish there were an opportunity for it around here. I guess I'll just go and buy a heavy bag just to hang in my shed for the time being.

[nareshisking]

great thread! i have got a question

i do full body weights on mon wed and fri

can i box on tues thurs sat?

will i over tire my shoulders?

[ExpectingRain]

Yeah that's a good question, how do you marry boxing and lifting without overworking yourself or getting hurt?

[roysboy]

could i just hit the wall instead of a heavy bag


Yea, and try a few headbutts as well.

[GoldZeoRanger]

Being an ammy kickboxer I have to agree - don't forget handwraps without them you risk screwing up your hands.

[Ghostspike0]

The first time i met a bag, it was euphoria, I recommend it to everyone!

[redbullrr]

I applaud you and rep you for posting a great article. If I may add one thing... I know this is for boxing but for those of you that like to mix it up. Do a few rounds of just kneeing the piss out the heavy bags from right to left to center knees to power knees. Then Kicks to power kicks. This is a killer work out for your abs BTW. I also like to throw in some combos with forearm/elbows. Love my cardio with the bag and it relieves so much anger. I'm Latin hot blooded I avoid a lot of bull**** cause of my heavy bag. LOL

[redbullrr]

What's your thoughts on quick hand wraps. I have been debating them for a while but fear they wont support my wrist enough. In the early mornings when doing my work out I hate having to wrap my wrists but do it out of nessacity.

[-NR]

I agree boxing is great form of cardio

[RRDZ473]

I want to start boxing for cardio but how much muscle will i lose if i start training about 20-30 min a day? any one with boxing experience that can give me some tips on trying to keep most of my muscle?

[asretsdstrsat]

we can do it
-----------------------------
xzdsg@sycodas.cz
cvcxcdhret@sycodas.lv
cvfa@sycodas.md
vce@sycodas.me
cva@sycodas.pl
xcvca@sycodas.sk

[Haz-bodybuilder]

so out of curiosity for the morning until i get a speed ball, skipping and shadowboxing intensely is a decent morning workout and light enough to incorporate 3-4 times a week without over working shoulders?

[King_Shisa]

I'm an amateur Muay Thai practicioner and I agree that there's nothing like it for getting your blood going (I think kickboxing is better than boxing, by the way. It's got all the benefits of boxing plus, well, kicks).

That being said...

I know from painful experience the sensation of whaling away on a heavy bag with little training. Do it wrong and you risk injuring your wrists, hands, etc. And if you've never wrapped your hands before, you might not get them secure enough. I highly, highly recommend (kick)boxing as a conditioning method and functional strength builder. Just do it under an experienced eye, either a professional trainer or someone with at least a year of training under their belt.

[xxSHOWTIMExx]

excellent article! i couldnt agree more.
one of the best forms of cardio. its amazing.

[THORNLYMCPRICK]

uhm...

1) wraps, wraps, wraps. If you're punching a bag, wrap the wrists. Its far too easy to injure your wrists hitting a heavy bag.

2) Upper cut: not up . . up and out.

Agreed,for most..I have never used them,my wrist is very strong and never bends when i hit a heavy bag.However beginners may want to use wraps until they get the form..
Wraps for me are like lifting gloves,look good but do f all:)

[farpitzs]

I totally agree it`s a great workout not to mention the rush you get!
but I do agree that if someone really likes boxing they should find a club, all the technical work they show you & sparring could never come from home!
Deff. taught me a lot, I boxed for around 5 year, 3 competitive, most fun of my life!

[ExpectingRain]

Does anyone here combine boxing and lifting? It's hard find info about a combination of both.

[CC95]

bump for good writeup!

[XX400EX]

Hello i do cardio kick boxing for an hour 3 times a week.

[LG155]

This is a decent cardio work out. If you throw in kicks, knees, and elbows though, it's a different story. Not dissing the article, but you get a much better work out doing MMA especially if you have a partner.

[That1FatKid]

Yo if you don't got a jump rope, can you just jump up and down while swinging your arms like you're using one?

[JRoX85]

my wife got a wii for xmas and I have been boxing on that thing like crazy and man is it an intense workout

[wp152wrester]

Some martial arts like karate and kung fu don't even break me out in a sweat. Try Brazilian Jiu-jitsu for a kick arse cardio workout. Nothing gets the blood pumping like a good strangle hold to the neck. So what if the blood isn't going to your brain... :eek:

agreed bjj is a lot of fun

[keith-matthews]

Hi this is my second article. My first article is on my new program which is going great.(Now onto business.)
If you are on a cutting phase and regular cardio just aint cuttin it then boxing is for you. I have been through seven arts of martial arts and none of them have been more intense then boxing.(I call boxing a martial arts style because technically martial arts is fighting and boxing does just that.) In this program I will explain to you the right way to hit the bag, safety, and all of that other good stuff. (now onto the program.)

Here are the materials that you will need:
Jump rope
speed bag
punching bag
mirror
and most importantly boxing gloves.
First part of the workout is the jump rope now hopefully you all know how to use one. The next thing is that you will find very difficult is the speed bag this builds speed and coordnation how you use it is kind of like tae bow except for you want to start slow and then once you get the hang of it you need to start going a little bit faster.
This next one is an art of its own how to use the puching bag here is a list of punches and how to do them.

Jab- punch straight with your front hand
straight- same as jab except for you punch with your back hand
hook-it is kind of like when you swing your arm except for slighty bend your elbow.
Uppercut-like the hook except for you are punching upward.
When you hit the punching bag put your gloves on first or you can damage your hands.(I have seen it done and it aint pretty)
The reason why I had you get a mirror is for shadow boxing just imagine an opponent and kick the crap out of him. But shadow boxing is tiring trust me.

Now that you now know how to use all of this now here is the program.

Jump rope 10 minutes
speed bag 15 minutes
Heavy bag 20 minutes
shadow boxing 5 minutes (this is a cool down but do it intensely.)

Now that is the program if you have any questions email me at slackerwacker@msn.com

I agree with this to an extent, but for a bodybuilder on a serious training program, I believe the best form of boxing to use for cardio is simple sparring. For those concerned about their wrists and shoulders this is a great and effective alternative to the punchbag and skipping etc. Keeps you on your toes and concentrating on keeping your balance with light and fast movements. It solves all problems associated with the above routine. No need to do several different exercises as the sparring will work everything in one session and ultimately do no harm to shoulders or wrists. In addition, it's great fun and a bit more exciting than typical boxing exercises.

[jdaynger]

Hi this is my second article. My first article is on my new program which is going great.(Now onto business.)
If you are on a cutting phase and regular cardio just aint cuttin it then boxing is for you. I have been through seven arts of martial arts and none of them have been more intense then boxing.(I call boxing a martial arts style because technically martial arts is fighting and boxing does just that.) In this program I will explain to you the right way to hit the bag, safety, and all of that other good stuff. (now onto the program.)

Here are the materials that you will need:
Jump rope
speed bag
punching bag
mirror
and most importantly boxing gloves.
First part of the workout is the jump rope now hopefully you all know how to use one. The next thing is that you will find very difficult is the speed bag this builds speed and coordnation how you use it is kind of like tae bow except for you want to start slow and then once you get the hang of it you need to start going a little bit faster.
This next one is an art of its own how to use the puching bag here is a list of punches and how to do them.

Jab- punch straight with your front hand
straight- same as jab except for you punch with your back hand
hook-it is kind of like when you swing your arm except for slighty bend your elbow.
Uppercut-like the hook except for you are punching upward.
When you hit the punching bag put your gloves on first or you can damage your hands.(I have seen it done and it aint pretty)
The reason why I had you get a mirror is for shadow boxing just imagine an opponent and kick the crap out of him. But shadow boxing is tiring trust me.

Now that you now know how to use all of this now here is the program.

Jump rope 10 minutes
speed bag 15 minutes
Heavy bag 20 minutes
shadow boxing 5 minutes (this is a cool down but do it intensely.)

Now that is the program if you have any questions email me at slackerwacker@msn.com

Really awesome stuffs for playing boxing.Agree with your view.

[jdaynger]

my wife got a wii for xmas and I have been boxing on that thing like crazy and man is it an intense workout


Go on buddy,My wish is there always with you.

[DustinF1000]

yeah thats the only workout I've ever done and I'm pretty built. Wrap those hands and don't hit it as hard on your first weeks because the bones in your hands are fragile as hell but they get stronger the more you hit it eventually you'll be able to hit the heavy bag without the gloves alil but it's kinda stupid if you do it be careful with that thumb when your hooking. I've had boxer fraction on both hands and it sucks. Hit that bitch as hard and move your head every punch you throw, inbetween punches bob weave, and week by week you'll notice a single punch moves it more and more than you use to could do. Then when you get in a street fight your head will naturally move without thinking and you'll be harder to hit. The left hook is the best punch to learn cause in a street fight no one ever sees it coming just trust me. People watch out for the back hand.

[lukekennedy]

Hey, I recently bought a pair of gloves and have started using the boxing equipment in the gym.
Am I right in saying that even though I have the gloves on I need to wrap my wrists too? Gym instructors never said anything other than get a set of gloves!

[ElDestello]

Hey guys, another amateur Muay Thai fighter here...

I'm lifting weights 3 times on non-consecutive days (Starting Strenght :) and 3-4 MT trainings a week. Preparing for my first amateur fight in the summer. This is the routine we use...

5 min - Running and streching in between
2x3 min rouns - Fast rope skipping
Fullbody streching
2x3 min intense shadow boxing
5x3 min (only 30 sec rests) sparring where your partner is holding you pads (this is intense like hell!!)
4x3 min (30 sec rests) clinch fight
5x3 min - sparring where you are holding the pads for your partner
200 situps, 3-5 sets of pullups, 3-5 set of pushups, maybe some sprinting

Great cardio and strength workout!

[Rumble]

For a serious Fighter or Martial artist you need to utilize the HIIT training method to be in good fighting shape as fighting is mostly anerobic. Its not about how long you can keep on going untill you tire out its about how fast you can RECOVER and keep on going at a decent pace.

[p_trainer4u]

After 15 years Boxing at all levels I couldnt agree more. However it might be a good Idea to find a boxing club where you can learn the basics like how to punch properly!!! It sounds stupid I know but not many people actually know how to punch properly, (weve all seen huge fellas in the gym tapping away on the bag like someones grandma!!!) Also you get to spar at a boxing club which makes the workout a hell of a lot more fun, and no-ones trying to knock your head off in sparring. If you thought bag work was excellent CV then sparring takes it to the next level...Happy training!!

I agree. I combined personal training sessions with a boxing workout.
Majority of the time was jumping rope, punching bag, ab workout and others and a few mintues sparing with a partner.
Some places have a boxing gym, but it is a great cardio workout.

[pandaloves02]

I feel so pumped after an hour of cardio boxing on the bag at Krav Maga. Feels great!

[Jas_M]

Muay Thai sparring is a super workout.

Clinch work can get you gased pretty quickly.

[Saint_Rush]

i boxed for 6 years, i used to run a 11 minute two mile until broke my leg, unfortunately, stunting on my street bike is a hobby i cant resist

oh an i didnt just box for cardio, 9-0 amuture....17-0 pro.....all knock outs thanks to me not listening to my coach and pumping iron anyways

[BigD_SEVA]

Boxing is my favorite part of my cardio routine, it rids yourself of frustration and it just feels freakin great.

My gym doesnt have all the equipment a boxing gym has so i mainly do shadowboxing and heavy bag, need to get into jump rope.

[kyle866]

I have been boxing, kickboxing(Full Contact) off and on for a while and totally agree it is a killer cardio workout. I also agree with THE LOCUST you should definitly learn how to box. Also I do my work out in rounds.


Quick example DO NOT start out with this routine.

Rd 1 jp rope
Rd 2 jp rope
Rd 3 jp rope
Rd 4 jp rope
Rd 5 jp rope
Rd 6 shadow box
Rd 7 shadow box
Rd 8 speed bag
Rd 9 heavy bag
Rd 10 speed bag
Rd 11 heavy bag
Rd 12 heavy bag just jab
Rd 13 heavy bag just straight right
Rd 14 punch mitts(need a partner)
Rd 15 punch mitts"
Rd 16 punch mitts"
Rd 17 spar(need a partner)
Rd 18 spar"
Rd 19 spar"
Rd 20 passout!


nice

[MikeyLightning]

The normal boxing routine for me for the past 7 years:

-Do about 15 min on the treadmill after you stretch
-Then two 3 min rounds on Jumprope (Do Double Jump Crosses every min and a half) with 30 sec rest
-4 Rounds on Heavy Bag (1st round jab, 2nd round 1 2, 3rd round 1 2 3, 4 freestyle)
-2 Rounds on Speedbag
-2 Rounds on Double End bag (work your jab)

If you want to spar, go for 2 Min round with a min rest. If you are training to compete like I do go 3 min rounds 30 sec rest.

[nickg4]

boxing is great

[primestacks]

I grew up with boxing but just recently got back into it about a year ago. Boy did I miss it! It's great for cardio and boosting your confidence level. I also noticed an overall stregnth gain. Not in the sense of benching more weight but more of an overall core stregnth.

[Eplexx]

I've started doing this, it's really good and it's not boring which is always a plus for cardio!

[graciejjbrazil]

its also good to get something like the gymbosstimer or a stopwatch for your interval training.

[Cruserr]

Does anyone here combine boxing and lifting? It's hard find info about a combination of both.

I have been boxing for about 9 years now(on and off) Started back up about 3 months ago - and didn't change my lifting routine up at all. I personally do not really see a difference.. I'm slowly losing weight.. while increasing my muscle mass.. Just keep a good diet with tons of protein.

And I think it helps out a lot that I lift first.. then take at least a 3 hour break before my boxing routine.. which is fairly intense(I train with a pro).. But my workout is about half of Titaniums

PS. Titanium - that workout is nuts - 19 total rounds?!?! Im not in the GREATEST shape, but I can only do about 10 rounds(depending on how many I spar) before I'm ready to puke/passout

[BIGNHYOOGE]

Sounds awesome! Thanks :)

[ping_2012]

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[DudeDan]

I can't agree with this enough. Love unleashing fury on the heavy bag.