For the best boxing workout you should be looking at around 80 per cent anaerobic and 20 per cent aerobic training.
You need to cover speed and agility with strength and power to ensure the best all-round results.
Here are some of the top exercises to do when you’re planning your boxing workout.
This can be a really intensive cardio workout which helps to reduce body fat. It also works to improve coordination, speed, endurance, and agility.
The easiest way to do this exercise is to remain stationary lifting the knees high with each turn of the rope.
Another technique is making two turns of the rope for every jump. This is more tricky so make sure you master the basics first.
This is often performed as a warm-up before using the heavy bag. What you do is punch in the air using the reflection in the mirror as your opponent. Then perform some joint rotation exercises.
After shadow boxing moving on to the heavy bag can increase your aerobic endurance, increase your punching power, coordination, technique and footwork. The bag means there is no need for a partner and you can try out a number of combinations.
Try jabs, cross punches, hooks, uppercuts and bolo punches on the heavy bag to increase your fitness range.
Lifting weight will increase your strength and muscle size. Boxers should focus mainly on compound movements including deadlifts and squats, to work the entire body. Also try shoulder presses, pull-ups and crunches for a rounded workout.
I did try these but found I was making a complete clown of myself - so to reduce the comedy I enlisted the help of a staff member. When he had stopped laughing he sorted me out and I can now hit the punch bag without it hitting back!
Shadow boxing is a surprisingly tiring warm up, quite basic but I like it. If you use weights you will find it even more effective.
My partner does heavy boxing workouts, also runs 3 miles in 20 minutes, does loads of squats, push ups, pull ups. planks, lots of old-school stuff, but he looks and feels great.
Boxing is a brilliant exercise for both cardio and strength. And I second what it mentions aiming for mostly anaerobic - that is truly where your results lie, and something boxing is great for developing.
skipping may look a bit daft but it is actually a really good workout. I even do it in the back garden, which no doubt amuses the neighbours!