Beat the bulge with our at-home boxing programme
While you may not fancy taking someone on in the ring, the health and fitness benefits of boxing training are superb. Not only does it keep your cardiovascular system in great shape and your muscles toned, it works on your balance, hand-eye co-ordination and core stability, too.
Join a local gym or take part in a boxercise class to learn the basic punches, stance and techniques, then follow our at-home programme below. Take it easy and build up the intensity as your fitness levels improve. Start by gently warming up by marching on the spot, swinging your arms for around 10 minutes to raise your heart rate.
Circuit training
Skipping for one minute
Try to skip continuously, without a break, for maximum results. The heavier the rope, the more it will work your arm muscles. Try to find a cushioned surface to reduce the impact on ankle and knee joints.
Shadow boxing for one minute
Stand in front of a mirror so you can see how accurate your punches are. Keep your guard up and chin tucked down.
Press-ups for one minute
The number of reps you do is less important than doing the press-ups correctly. Start on your knees if you need to.
Crunches for one minute
Keep your tummy muscles clenched tight and take it slow and steady to feel the burn.
Star jumps for one minute
Make sure you bring your hands right up above your head so they touch and keep it as fast-paced as you can to burn calories.
Shuttle runs for one minute
Set up two markers 10 metres apart, then run back and forth between each, touching the ground with the tips of your fingers when you reach the marker. Concentrate on your breathing – keeping the running up for the whole minute is much more important than speed.
Squats for one minute
Keep your hands up above your head and slowly bend your knees and squat down as if you were about to sit down in a chair, sticking out your rear. Then straighten up. You’ll feel this one in your thighs.
Shoulder presses for one minute
Use hand weights or two full bottles of mineral water and raise and lower them slowly from shoulder height to above your head.
Step-ups for one minute
Step up and down using the bottom step of a staircase if you don’t have your own exercise step.
Rest for one minute, then repeat.
Perform this work-out a couple times a week, and you’ll soon see and feel the benefits.
*Always check with your GP before starting a fitness programme.