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A Step-by-Step Cardio Boxing Workout Regimen for Beginners

By February 4, 2024 February 8th, 2024 Health
cardio boxing workout regimen

Are you looking for a fun, challenging way to get fit? Look no further than cardio boxing! This high-energy workout combines the benefits of boxing techniques with cardio exercises, making it an excellent option for those seeking to improve their fitness and achieve weight loss goals.

In the content below, we’ll guide you through a step-by-step cardio boxing workout regimen designed specifically for beginners. So, put on your gloves and get ready to sweat!

Why Is Cardio Boxing Good for Weight Loss?

Before we break down the workout regimen, let’s take a moment to understand why cardio boxing is an effective weight loss tool. Engaging in cardio exercises helps to elevate your heart rate, burning a significant amount of calories in the process.

Boxing incorporates punching, kicking, and other rapid movements that stimulate multiple muscle groups. This leads to increased muscle tone and faster fat burning.

Also, cardio boxing workouts are fun and engaging, making it easier to maintain consistency with a weight loss plan, like ChiroThin. Here are some other great benefits:

Increases Cardiovascular Health

As the name suggests, cardio boxing is primarily a cardiovascular exercise. It gets your heart pumping, improving your cardiovascular endurance and overall heart health. Regular participation in cardio boxing can strengthen your heart muscles, lower blood pressure, and reduce the risk of cardiovascular diseases, such as heart attacks and strokes.

Builds Strength and Tones Muscles

Cardio boxing involves repetitive movements that engage multiple muscle groups in the upper and lower body. Punches work the muscles in your arms, shoulders, chest, and core.

On the other hand, kicks target your glutes, thighs, and calves. By regularly incorporating cardio boxing into your fitness routine, you’ll notice increased strength, improved muscle definition, and better overall toning.

Burns Calories and Promotes Weight Loss

As we mentioned above, cardio boxing is a fantastic workout for those looking to shed pounds. Engaging in intense punching and kicking movements can burn up to 300-600 calories per hour, depending on the intensity of your workout. It’s an excellent way to boost your metabolism, increase your heart rate, and kickstart your weight loss journey.

Relieves Stress and Boosts Mental Health

Boxing is not only a physical workout, but also a great way to relieve stress and improve mental well-being. The vigorous movements and the release of endorphins during cardio boxing can help reduce anxiety, alleviate tension, and elevate your mood. It serves as an excellent outlet to release pent-up energy and frustration, leaving you feeling mentally refreshed and energized.

Enhances Coordination and Agility

Cardio boxing is not just about throwing punches and kicks; it requires coordination of the entire body. With each movement, you’ll improve your hand-eye coordination, footwork, and overall agility. The constant need to react quickly and maintain balance will sharpen your reflexes, making you more agile and coordinated in your daily activities.

Boosts Confidence and Self-Esteem

Learning and mastering the techniques of cardio boxing can do wonders for your confidence and self-esteem. As you progress in your training, you’ll gain a sense of accomplishment and empowerment. The disciplined nature of this workout and the physical improvements you’ll see over time will significantly boost your confidence, both inside and outside the gym.

A Cardio Boxing Workout Regimen

If you’re looking for a boxing workout that’ll get you ripped, we’ve got it. Take a look at these beginner workouts:

Step 1: Warm-up (10 minutes)

Every workout should begin with a proper warm-up to prepare your body for the upcoming exercises. Start by jogging in place for a few minutes to increase your heart rate.

Next, perform dynamic stretches, such as arm circles and leg swings, to loosen up your muscles. Finish the warm-up with a set of jumping jacks to further elevate your heart rate and warm up your entire body.

Step 2: Boxing Techniques (15 minutes)

Engaging in proper boxing techniques is essential for a safe, effective workout. In this step, we will focus on the basic punches and footwork. Begin with the jab, a quick and straight punch using your lead hand.

Follow it up with the cross, a powerful punch using your rear hand. Practice throwing these punches in combinations, such as the jab-cross or jab-cross-hook. Also, incorporate side steps, pivots, and ducking to develop better footwork and agility.

Step 3: Cardio Boxing Circuit (20 minutes)

Once you have mastered the basic techniques, it’s time to put them into action with a cardio boxing circuit. This circuit will consist of a combination of punches, kicks, and cardio exercises to keep your heart rate elevated. Perform each exercise for 1 minute with a 30-second rest in between. Repeat the circuit for a total of 3 rounds.

  • Jab-Cross Combo: Throw a series of jab-cross punches, focusing on speed and accuracy.
  • Front Kick: Extend your leg forward, kicking with the ball of your foot, and then return to your starting position.
  • High Knees: Run in place, lifting your knees as high as possible, pumping your arms along with the motion.
  • Uppercut Hook Combo: Alternate between throwing uppercut and hook punches, targeting the core and the sides of your body.
  • Burpees: Start in a standing position, drop into a push-up position, perform a push-up, jump back to your feet, and finish with a jump. This one is a bit difficult, but it’s a great exercise to try once you’ve mastered the beginner workouts.

Step 4: Cool Down and Stretch (10 minutes)

After an intense workout, it’s essential to cool down and stretch to prevent muscle soreness and improve flexibility. Begin by walking in place for a few minutes to gradually lower your heart rate.

Then, perform static stretches, focusing on the muscles used during the workout. Hold each stretch for 20-30 seconds.

Start a Weight Loss Plan That Works

Congratulations! You have completed a step-by-step cardio boxing workout regimen for beginners. By combining these workout routines with a weight loss plan, you’ll be well on your way to achieving your fitness goals.

And, if you’ve been searching for an effective weight loss program, ChiroThin is it. This natural dietary supplement contains ingredients that will increase your metabolism, stabilize your blood sugar, and more. You’ll have your dream body before you know it! 

Are you ready to get started on the path to a healthier you? If so, click here to find a ChiroThin doctor in your area!