This Low-Impact Boxing Workout Is Perfect If You ‘Don’t Do Cardio’

This Low-Impact Boxing Workout Is Perfect If You ‘Don’t Do Cardio’

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Benefits of Low-Impact Boxing

Boxing workouts provide many health benefits while being low impact on your joints. The repetitive punching motions improve cardiovascular health, strengthen muscles, and relieve stress. Boxing is an excellent exercise for people of all fitness levels.

Improves Heart Health

Punching bags during boxing intervals raises your heart rate similar to other cardio workouts. Boxing workouts can burn 250 to 500 calories per hour. The intermittent intensity helps improve cardiovascular endurance.

Full-Body Strength Training

Throwing punches engages your core, back, shoulders, arms, and legs. This total-body movement builds lean muscle mass by working most major muscle groups. The resistance from punching bags tones these muscles.

Enhances Hand-Eye Coordination

Boxing training sharpens reflexes and reaction time. Dodging and slipping punches requires focusing your eyes on the bag’s movements. These defensive skills develop better coordination.

Low-Impact Modifications

Those new to boxing can modify traditional techniques to reduce joint strain:

  • Shadowbox without bags to learn form.
  • Use lighter bag gloves to decrease intensity.
  • Throw short consecutive punches instead of heavy single hits.

Sample Low-Impact Workout

This 30-minute routine maintains an elevated heart rate with less impact:

  1. 2 minutes – Warm up with jumping jacks and arm circles
  2. 3 rounds 1 minute punches + 1 minute rest
  3. 2 rounds 45 seconds low plank + 15 seconds side tap
  4. 3 rounds 30 seconds speed bag or shadow box
  5. 5 minute cooldown stretch

FAQ

Is boxing safe for beginners?

Yes, boxing workouts can be adapted for beginner fitness levels. New boxers should learn proper technique from trainers before hitting bags. Start slowly with basic punches and light bags.

What equipment do I need?

Boxing gloves, hand wraps, boxing shoes, and punching bags are useful equipment. Many gyms have bags, but you can invest in your own for home use. Start with lighter bag gloves until building punching power.

Can I lose weight from boxing?

Yes, a boxing workout burns a high number of calories from the constant motion and muscle engagement. Combine boxing intervals with strength training and proper nutrition for greater fat loss.

How often should I do low-impact boxing?

Aim for 30 to 45 minutes of low-impact boxing 2 to 3 days per week. Allow at least 1 day of rest between sessions for recovery and prevent overtraining injuries. Those newer to boxing may start with 15 minutes.

Will I get bulky muscles from boxing?

No, boxing typically builds lean, defined muscles rather than large, bulky mass. Results depend on your genetics and diet. Eat at a modest calorie surplus if wanting to gain muscle or at a deficit to lose fat.

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