alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Featherweight Fitness

At-home boxing workout

Share

Featherweight Fitness

Don't feel like hitting the gym? Get the benefits of a boxing workout with these at-home exercises.

Boxing for fitness is not only a great workout, it’s also a lot of fun. There’s no need to step into a boxing gym to get a great sweat going; your own living room or backyard will suffice. This at-home boxing workout can be done with very little equipment. So let’s get started!

Advertisement

Warm-up

5 minutes

Go through each exercise once.

Advertisement

Twist

Twist 1 minute

  • Stand with feet hip-width apart and hands by your face, making two fists.
  • Engage your core and twist from side to side, keeping your feet planted into the floor and twisting from your waist.
Advertisement

Twist with Punch

Advertisement

Twist with Punch

1 minute

  • Adopt the same stance as for the Twist.
  • Instead of keeping your hands by your face, punch your arms out in front of you and cross your body.
Advertisement

Boxer’s Skip

Boxer's Skip 1 minute

  • Stand with feet hip-width apart, arms by your side.
  • Imagine you’re holding a jump rope (or if you have one, use it). Skip from side to side (like a slalom skier) as you jump rope.
Advertisement

Side to Side Lunge

30 seconds

  • Stand with feet as wide apart as possible, toes facing forward.
  • Reach one arm to your opposite foot—trying to touch your foot.
  • Bend the knee on the side you’re reaching toward.
Advertisement

Arm Circles Forward

30 seconds

  • Stand with feet together, arms out to your sides and parallel to the ground.
  • Make large circles forward.
Advertisement

Arm Circles Backward

30 seconds

  • Stand with feet together, arms out to your sides and parallel to the ground.
  • Make large circles backward.
Advertisement

Rear Lunge

Rear Lunge 30 seconds

  • Standing with both feet together, reach one leg behind you and bend your knee toward the ground.
  • Step back, and then reverse your legs.
  • Reach arms over your head as you bend down.
Advertisement

Workout

You will need two sets of dumbbells, one heavier and one lighter. Weights do not need to be extremely heavy; you’re looking for tone, not intense strength. You may also like to use a mat for floor work.

Do 1 set of each exercise; after completing them all, repeat the circuit 2 to 3 times.

Advertisement

Jump rope

Jump Rope 2 to 5 minutes (work your way up if you can’t do 5)

  • Do straight up and down jumps without stopping.

Muscles worked: cardiovascular focus; also works legs and arms

Advertisement

Punching

Punching 6 minutes of jabbing, uppercuts, and crosses

  • Alternate arms for each punch— 30 seconds on each arm.
  • Do 1 cycle, and then repeat.

Stance for punching:

  • Stand with feet shoulder-width apart, then step forward with left foot; place right foot at 45 degree angle.
  • Place weight on the balls of your feet, knees slightly bent, fists at cheekbone level.
  • Jab—punch forward with a slight turn of the hips—for 2 minutes.
  • Uppercut—push upward and slightly across with your arm, with a turn of your hips—for 2 minutes.
  • Cross—push from your rear hand across your body—for 2 minutes.

Muscles worked: cardiovascular focus; also works legs, arms, and core

Advertisement

Goblet Squat

Goblet Squat 45 seconds

  • Hold a heavier dumbbell in front of your chest, feet a little wider than hip-width apart.
  • Keeping core tight, slowly sit back in a squat position.
  • Squeeze your gluteals and stand back up.
  • Repeat.

Muscles worked: gluteals, quadriceps, hamstrings, and shoulders

Advertisement

Chest Press

Chest Press 45 seconds

  • If you have a bench, lie flat; otherwise lie on the floor.
  • Place dumbbells in hands and reach arms up with hands parallel to your chest.
  • With palms facing forward, slowly drop your elbows toward the floor—don’t go past your chest.
  • Reach back up and repeat.

Muscles worked: pectorals and triceps

Advertisement

Crunches

Crunches 60 seconds

  • Lie on your back with hands cradling your head; relax your head and neck.
  • With feet on the floor, engage your core and slowly lift up about 3 in (7.5 cm) from the ground.
  • Hold for 5 seconds, then slowly release.
  • Repeat.

Muscles worked: abs

Advertisement

Barbell Deadlifts

Barbell Deadlifts 45 seconds

  • Holding a dumbbell in each hand; stand up tall with feet hip-width apart.
  • Keeping core tight and legs straight, slowly bend forward without rounding your back—hinging from your hips.
  • Let your arms hang in front of you.
  • Slowly come back to standing, maintaining your posture.
  • Repeat.

Muscles worked: gluteals, quadriceps, hamstrings, shoulders, and abs

Advertisement

Push-ups

Push-Ups 45 seconds

  • Get down on the floor on your hands and knees, with hands underneath your chest (the wider you go, the easier the exercise).
  • Keeping back flat and core engaged, slowly lower yourself toward the floor, keeping your eyes down.
  • Slowly bring yourself back to starting.
  • Repeat.

Muscles worked: pectorals, triceps, lower back, and abs

Advertisement

Plank with Knee Pulls

Plank with Knee Pulls 60 seconds

  • Get into push-up position (plank).
  • Holding your plank, pull knees one at a time toward your chest, keeping your back flat and core engaged.
  • Muscles worked: abs, lower back, and shoulders
Advertisement

Standing Shoulder Press

45 seconds

  • Stand with feet parallel, hands by your shoulders holding a dumbbell in each, palms forward.
  • Engage core and push hands up and together, over your head.
  • Release down slowly back to the starting position.
  • Repeat.

Muscles worked: shoulders and triceps

Advertisement

Burpees

Burpees 30 seconds

  • Stand tall with arms over your head.
  • Squat down and put your hands on the floor, then jump your feet back behind you.
  • Stay strong through your core, then jump your feet back toward your hands.
  • Jump up straight with your arms over your head.
  • Repeat.

Muscles worked: cardiovascular focus; total body

Ad
Advertisement
Advertisement

READ THIS NEXT

Easy Does It

Easy Does It

Yoga guru Tara Stiles’ new approach to wellness is grounded in the ancient wisdom of Ayurveda. Here’s how to apply its teachings to find balance in your life.

Rachel B. Levin

Rachel B. Levin

The Delicious Health Benefits of Dark Chocolate

The Delicious Health Benefits of Dark Chocolate

Treat yourself to the body-loving ways of this luxurious delight

Laura Newton

Laura Newton