Top 3 Killer Boxing Workouts

You don’t need to start a fight to throw a few punches. Think of boxing as your go-to stress-relieving workout. You’ll not only knock out frustrations by releasing some feel-good endorphins, but you’ll also get a blend of hardcore cardio and strength training. In just 30 minutes, the fighting moves squash more than 375 calories and sculpt your back (lats, in particular), shoulders (or deltoids) and core.
 


Before you step into the ring, though, you’ll want to follow a few pointers on technique. Enter Rob Piela, owner of Gotham Gym in New York City and creator of Gotham G-Box (a group exercise class) in connection with WellPath. Heed Piela’s tips on how to pack a serious punch, then tackle one (or all!) of his three beginner-friendly boxing routines. Whether you want to kick up your cardio, build stronger muscles or do jab-cross combos with a buddy, there’s a plan for you.

Boxing Basics: 5 Steps to Look the Part

 

Photo: Ryan Kelly / Daily Burn 365

Step 1: Master the Boxing Stance
A. Stand with your feet a little wider than shoulder-width apart 

B. Step your left foot forward. Turn both feet 45 degrees to the right and bend knees slightly 

C. Bring your fists up to your cheekbones, keeping your elbows in by your sides. Your left shoulder should be in the front and the right shoulder behind. Get ready to punch.

Photo: Ryan Kelly / Daily Burn 365

Step 2: Practice Your Main Punch, The Jab
A. Start with the left hand. Keeping your elbow in by your side and your right fist up by your face, extend your left hand straight out in front of you. 

B. When your arm is almost fully extended, turn your wrist so your thumb faces down toward the floor. The jab should be quick. 

C. Snap your fist in and out, like a whip, with your hand coming right back to your face after you execute the punch.

  
Photo: Ryan Kelly / Daily Burn 365

Step 3: Put Power Behind Your Cross
A. For the right cross, starting from the bottom: Pivot your right foot so it turns inward and you’re on the ball of your foot. 

B. Your right hip and shoulder should turn forward with it, while you push your left shoulder and left hip behind you. 

C. With your left fist up by your face, move your right arm forward (keep your elbow in) and punch it straight out. 

D. Turn your wrist at the end of the punch, so your thumb faces down toward the floor. 

E. After you fully extend your right arm, snap it back to your boxing stance.

Photo: Ryan Kelly / Daily Burn 365

Step 4: Add Upper Body Oomph to Your Hook
A. For the left hook, from your boxing stance, turn to your right as you bring your left elbow up (bent 90 degrees) to about shoulder level. 

B. At the same time, your left heel pops up off the ground, as you pivot on the ball of your foot and shift your weight back onto your right leg. 

C. Bring the punch back to your face, resetting into your boxing stance.

 
Photo: Ryan Kelly / Daily Burn 365

Step 5: Attack from a Different Angle with Uppercuts
A. For the right uppercut: From your boxing stance, turn your right hip and shoulder forward. Keep your elbow in as you punch upward, thumb facing you. 

B. Bring your fist back to your face and return to your boxing stance. Bend your knees if you need to reach a lower target. 

C. For the left uppercut: Follow the same steps as the right uppercut, except this time, turn your left hip and shoulder forward and punch with your left hand, thumb facing you.

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