Boxing
High-intensity cardio that improves power, speed, and coordination
CardioIntermediateCardioStriking
At a glance
| Muscles worked | Primary: Full body and core |
|---|---|
| Muscle group | Cardio |
| Difficulty | Intermediate |
| Type | Cardio · Striking |
| Sets & reps | 5 sets × 20-40 minutes |
| Estimated calories burned | ~450 kcal |
How to do it
- Step 1: Maintain proper boxing stance
- Step 2: Keep hands up for protection
- Step 3: Use good footwork
- Step 4: Rotate hips and shoulders
- Step 5: Breathe explosively with strikes
Equipment
- Gloves (optional) optional
Coaching tips
Benefits
High-intensity cardio that improves power, speed, and coordination
Common mistakes
Dropping hands or poor footwork
Make it harder
Add combinations or sparring
Make it easier
Shadow boxing at slower pace
Breathing
Exhale on each punch
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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