Fitness Routines; cardio boxing

Today’s blogpost is all about one of my fitness routines; cardio boxing. Boxing is one of my favorite sports to practice and it’s a really good way to burn fat work on your conditioning and strength.

As most of my readers already know, I’m currently on a strict diet and trying to lose weight. Therefore, I’m working out a lot as well and a lot of you guys asked me about my routines. I will start writing posts about my diet and fitness routines on a regular basis, so keep an eye on my website. Today’s post is all about a workout that I love to do called cardio boxing.


Boxing? Does that suit me?

Boxing is currently one of the most popular sports worldwide. I see more and more people starting to practice boxing, which makes a lot of sense in my opinion. First of all, boxing is a great way to lose weight. It’s one of the most intensive workouts you can do and you’ll burn fat really quickly. Furthermore, boxing is a great stress-reliever.


Stress and fat

We live in an era of stress. Work-related stress, socially-related stress, all kinds of stress. I will not go fully into detail about the connection between stress and fat, but experiencing a lot of stress will cause you to increase fat percentage. Here’s why. When you experience stress, your body will start producing stress-hormone cortisol. Low levels of cortisol are necessary, since they make sure you wake up and keeps you going, but having excessive amounts of cortisol will put your body in fight-or-flight mode. Your body will prepare for survival mode and will start t storage energy-reserves. This will lead to a delay in your metabolism and muscle tissue will be converted into glucose and stored as fat. Unfortunately, most of this fat will be stored around your waist, so that your vital organs will be able to use it in case of need. This is just how our body works and therefore, when experiencing a lot of stress, it is important to try and decrease your stress levels.


The Workout

Now that I’ve gone more into detail about the process of stress on your body, I will explain more about the cardio boxing workout. Here’s the routine:

  • Warm-up: rope jumping for 5 minutes
  • Warm-up: push-ups, 3 series of 15 reps
  • Warm-up: planking, 3 series of 1 minute straight plank
  • Boxing Bag: 2 rounds of 1,5 minutes hitting the boxing bag with medium intensity. Smooth punches, focussing on flow, rather than power.
  • Boxing Bag: increasing intensity. 5 series of 30 seconds full intensity punches. Try to hit the bag as many times and as fast as you can during these rounds.
  • Boxing Bag: still high intensity. 5 series of 30 seconds full intensity liver punches. Try hit the bag waist-high on both sides. Again, as many times and as fast as you can during these rounds.
  • Boxing Bag: now we’re going to focus on power punches. Try to hit hard and precise. Work on your knock-out power. Approach these rounds as if you were sparring with another person. Keep your hands high and protect your face. Focus on head movement as well. These rounds are simulations of match rounds. 3 series of 3 minutes.
  • Cooling down: do 3 series of 1.5 minutesย hitting the boxing bag with low intensity. Smooth punches, focussing on flow, no longer focussing on power.
  • Cooling down: 10 minutes of stretching.


This workout is one of my favorites and has helped me burn a lot of fat in a short amount of time. It will get your heart pumping fast and your sweat running. Of course, depending on your physical state, you can decide to decrease the number of series per exercise or reduce the time or reps.


by Robert Mitchell


cardio boxing cardio boxing

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