Boxing Workouts for Women: Punching Bag Workout & Female Boxing Training

(Last Updated On: April 1, 2020)

You’re tired of your cardio routine and even the thought of another 30 minutes on the treadmill makes you bored out of your mind. You really wish you could find a way to improve your endurance and burn away fat while also having fun. If this sounds like you, you should try boxing workouts for women.

Boxing is not only one of the best ways to burn fat while building strength and aiding weight loss.

It’s also great at helping women develop their self-defense skills. With boxing workouts for women, you’ll be constantly challenged with learning new things and developing new skills that you won’t even notice that you’re working out.

Many women feel that learning how to defend themselves is extremely important, So why not swap out your old cardio routine for a new one that will also teach you new skills.

Tips: Boxing for Beginners Advice

It’s important to remember that boxing for women is a sport that requires a certain amount of skill acquisition. So if you are new to it you should definitely learn the basics.

  • Break out your jump rope! The jump rope surprisingly is used in a lot of boxing exercises for weight loss.
  • Learn the proper boxing stance and foot positions
  • Lean the punches and how to deliver them correctly – don’t just wing it! Each individual punch, jab, cross, hook and uppercut, has a method to delivering it properly that you should familiarize yourself with.

Don’t let all of the prerequisites scare you off. It may seem intimidating to take up boxing, but it’s really quite simple! Each of these things are really easy and fun to learn and there are countless online tutorials that will teach you all the right methods.

But your best bet is to go to an actual boxing gym and sign up for boxing lessons. Boxing lessons will help you master the fundamentals, and you can return to the gym any time to practice. Plus it really helps with weight loss.

What Boxing Equipment You Need?

What equipment you need comes down to what kind of exercising you’re doing. And don’t feel like taking up boxing is going to require a financial investment – it doesn’t have to! There are some boxing exercises that require absolutely no equipment at all, just you and your body.

Boxing workouts such as shadow boxing and “boxercise” training are fun ways to burn calories without any equipment at all. This means no financial investments for you.

If you’re willing to invest in some equipment, a free standing punching bag and some good boxing gloves will aid your strength building by providing resistance to your punches and you’ll actually burn fat quicker.

Punching bags come in many different colors and styles so you can choose which bag matches your preferences best. For example, if you don’t have a place to hang a punching bag, a freestanding bag requires no hanging and can even be moved around. You can even find pink punching bags on the market today. Boxing gloves for women are also available.

  1. 15-Minute Women’s Boxing Cardio Workout for Quick Burn (no punching bag)

This workout is for the home boxer who is looking for a quick workout routine to fit into a busy schedule, or someone who needs a cardio workout to accompany strength building, such as weight lifting. It doesn’t require any equipment and the 15 minute long routine includes 4 3 minute shadow boxing “rounds”.

The boxing workout for women includes shadow boxing, flurries, jump roping, alt. Straight knees, and dumbbell cherry pickers, and you are only allowed a one minute rest between rounds. This is definitely an intense workout that will have you sweating in a short time.

  1. Heavy Bag Boxing Workouts for Women (+ Advice from Coach)

If you’re genuinely interested in boxing training outside of simple cardio purposes, this heavy bag video would be great to begin learning. The workout training, which is taught by an actual boxing coach, will give you the best tips and pointers on how to use the heavy punching bag.

You will not only be getting your workout training in, you’ll also be learning about boxing using a punching bag. This heavy bag training video also teaches you how to do actual exercises that real boxers use as conditioning.

  1. Tabata Style Training

boxing techniques for weight loss

For the training woman boxer who wants to hone in on her punching skills, this workout gives you the opportunity to practice all the important punches. Tabata Style Training is basically a system that requires you to throw a required punch for 20 seconds followed by exercises such as jump roping, jumping jacks or fast feet.

With this routine, you do not get to rest, so you should do it as many times as you can before taking a break. You may find that the more you practice it, the more rounds you’ll be able to do before stopping.

  1. At Home Cardio Kickboxing Workout Routine for Women

at home kickboxing workout routine

This workout is very similar to Tabata Style Training, as it requires you to follow a series of exercises for as long as you can without scheduled breaks. You may find this routine to be a fun challenge because it actually includes roundhouse kicks instead of just punches.

  1. Heavy Bag Workout for Beginners and Intermediate

This is a great workout for women if you want to learn the fundamentals of proper boxing with a punching heavy bag. And you also want some kickboxing elements included. This workout will teach you about boxing beyond just cardio purposes and will show you how to place punches punches and kicks.

Overall, it’s a really great heavy bag workout if you’re wanting to learn the technicalities of boxing and kickboxing while also getting in some great cardio.

Boxing benefits for women

To Sum Up

There are tons of really great boxing workouts out there. These are some great examples that are sure to get you started on the right track. Boxing truly is for everyone and can help you reach a number of goals. Including weight loss, strength building, fat burning, conditioning and most importantly, fun!

Whether you are boxing at home or at a gym, make sure you are getting the guidance you need to be practicing properly. Also, make sure you are following all safety precautions. Make sure you are warmed up before attempting an intense boxing routine and make sure your hands and wrists are protected.

Wrapping your wrists is a great way to protect yourself. You can buy wraps online or at any sport store that sells boxing equipment and there are many tutorials online that will teach you how to put them on.

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