Boxing workouts are not for the faint of heart—but they are for anyone who wants to get stronger, burn some calories, and let out some frustrations. Obviously your arms put in serious work, but during a boxing session, your entire body and mind have to get involved. That translates to plenty of sweat and postworkout soreness in muscles you never knew existed.
Fitness lovers everywhere (and models like Gisele Bündchen and Adriana Lima) are throwing on gloves and slipping into the boxing ring for some fancy footwork and adrenaline-packed punches. That higher demand for Rocky-worthy vibes means more studios are popping up, including New York City newcomer Rumble. There, participants go through a 45-minute boxing-inspired workout that helps build strength with an array of tools, from dumbbells to signature water-filled training bags.
“Boxing’s mega empowering, challenging, and scalable for all levels of fitness,” Noah Neiman, celebrity trainer and cofounder of Rumble Boxing, tells SELF. Another reason he loves the workout: It’s unparalleled for stress relief.
The full-body workout, which can burn 200 to 500 calories in just 30 minutes, improves your fitness in multiple ways, Kirk Campbell, M.D., sports medicine physician at NYU Langone Medical Center, tells SELF. “Boxing requires endurance, strength, speed, and agility, which means incorporating it regularly into your routine can produce major gains.”
Bob and weave your way to fit using Neiman’s workout below. All you need is a pair of 5- to 8-pound dumbbells and a kick-ass attitude.
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Pinterest
Remi Pyrdol1 Punching Power Lunge
- Stand with feet hip-width apart, holding dumbbells at shoulders.
- Lunge forward with right foot.
- At bottom of lunge, punch left hand forward, palm down (as shown); repeat with right arm.
- Return to start. Switch sides and repeat for 1 rep.
- Do 2 sets of 5 reps.
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Remi Pyrdol2 Dumbbell Uppercut
- Stand with feet hip-distance apart, dumbbells at shoulders, palms in.
- Step left foot forward, keeping knees slightly bent.
- Punch across chest, scooping dumbbell below opposite wrist (as shown).
- Repeat on opposite side.
- Do 3 sets of 10 alternating reps.
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Remi Pyrdol3 Triceps Squeeze
- Start in quarter squat, feet hip-width apart, holding dumbbells with palms in.
- Hinge forward at hips and bend elbows 90 degrees.
- Extend both arms straight back (as shown), squeeze triceps, then return to start for 1 rep.
- Do 3 sets of 10 reps.
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Remi Pyrdol4 Wide-Legged Squat
- Stand with feet hip-width apart, toes pointed out, holding dumbbells together at center of chest.
- Step right foot out into a wide squat, lowering until thighs are nearly parallel to floor (as shown).
- Push through right heel back to start. Repeat on opposite side for 1 rep.
- Do 2 sets of 5 reps.
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Remi Pyrdol5 Jabbing Renegade Row
- Start in a high plank with dumbbells on floor next to each hand.
- Pick up dumbbell in right hand and row to chest (as shown).
- Punch dumbbell forward with palm down.
- Row back to chest, then return dumbbell to start. Repeat on opposite side for 1 rep.
- Do 2 sets of 8 reps.
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Remi Pyrdol6 Boxer Sit-Up
- Lie faceup with feet hip-width apart on floor, hands in fists resting at chest.
- Engage core, sit up, then punch four times, alternating arms (as shown).
- Return to start for 1 rep.
- Do 3 sets of 8 reps.
