Want knockout weight-loss results before summer time? Consider this: According to the American Council on Exercise, boxing burns eight calories per minute-the same sizzle as running. Our suggestion: Try shadowboxing, a fast-paced routine by which you fight an imaginary adversary (no equipment, class, or partner required!). Here, more reasons to enter the ring.
A ROCK-HARD BOD
Boxing is a total-body sport, working your abs, arms, shoulders, thighs, glutes, calves, and butt. It revs your heartbeat, so you’ll burn about 160 calories in just Twenty minutes. Plus, it increases toughness and flexibility, and improves coordination-all in one short workout.
QUICK RESULTS
Shadowboxing is a high-intensity mixture of cardio and strength training. Translation? You will see modifications in your body much faster than with other kinds of exercise. If you take on a 20-minute routine 3 times each week, you’ll see results in just two weeks.
STRESS RELIEF
There’s nothing beats throwing a punch to alleviate stress. Boxing provides the perfect chance to get out aggression and banish anxiety. When you focus on jabbing or ducking from an opponent, you’re in a totally different zone (which takes your thoughts off daily worries).
Try this high-energy shadowboxing routine at home. Take a cue from the pros and light an imaginary adversary while quickly advancing from one move to the following. Total exercise time: 20 minutes.
1/ Fighting Stance
This will be the basis for all moves in this routine. Stand with feet hip-width apart, knees bent, elbows at sides, fists facing chin, palms facing in. With abs tight, punch arm straight out in front of you, turning wrist, so palm faces down. Pull arm back rapidly to start. Switch sides for two minutes.
2/ Upper Cut
Keeping arm bent, pull fist back behind hip, then punch upward (in the direction of adversary’s chin) to bring fist in front of forehead. Switch sides for 1 minute. Works: back, shoulders, and abs.
3/ Squat Front Kick with Crossover Jab
Squat; while you lift up, kick with right foot (aim for opponent’s waist) and simultaneously jab left arm across body. Switch sides for 1 minute. Works: thighs, arms, butt, abs.
4/ Step Punch
Keeping abs tight and chest lifted, step forward with left leg as you punch right arm. Swiftly go back to start. Switch sides for 1 minute. Will work: thighs, shoulders, abs.
5/ Side Step Duck
Step right foot out to side slightly wider than shoulder size; lower into a squat. Get back to start and repeat with left leg, as if ducking from an adversary. Alternate sides for 1 minute. Works: thighs, butt, lower back, abs.
6/ Seated V Stretch
Sit with legs extended, arms at sides. Twist torso toward left leg as you reach right arm toward left foot. Maintain abs tight and hack flat as you continue to reach for 10 seconds. Get back to start. Do 6 reps on each side to cool down.
