One of the better forms of exercise for fat loss is high intensity interval training. This is when you work hard for a short period, then rest for a shorter period, then repeat. Boxing is an excellent form of interval training because it is such an intense exercise. If you are boxing with correct form, you should essentially be using your entire body with each punch, from your legs for power to your abs for stability to your back and arms to actually swing your fists.
Instructions
1. Jab a heavy bag by putting your head down, bending your knees, and thrusting out with your non-dominant fist, twisting as you do so. You should feel it in your shoulder if you do this punch correctly.
2. Right punch a heavy bag by twisting your back, hip and shoulder and throwing your right fist forward with the combined power from all of this movement.
3. Bend your knees and bring your right fist up as your hips go down to throw an uppercut.
4. Perform this combination quickly for 20 seconds, then take a 10-second break, then repeat. This will exhaust you in around 10 minutes, provided you punch as hard and fast as you can during your 20 second intervals.
5. Repeat this exercise every second day, and perform cardiovascular work such as a light 30-minute jog on your off days. Your interval training will increase your body's ability to burn calories, so a light jog will burn more than it would have if you had not interval trained.
Tags: interval training, period then, right fist, then repeat, your back, your knees