Fat Loss, Fitness Athlete Training, Get Lean Abs, Workouts

How To Train Like A Boxer For Rapid Fat Loss

When you look at some of the physiques most of the professional boxers have they’re pretty darn impressive.  Their body fat percentage is practically nil and they got lean muscle ripping through their body.

They’re workouts are super intense and they have to be well conditioned while also having a super strong core so they don’t get knocked out in the ring.  And you won’t find any boxer training on a machine or doing a jazzercise class, they’re doing athlete workouts that not only make them better athletically but also produce rapid fat loss results.

Discovering how to train like a boxer is a fantastic way to spice up your workouts and go back to the extreme workout basics.  Training like a boxer isn’t going to be a friendly workout, but if you’re up for pushing yourself outside your comfort zone and elevating your rapid fat loss journey then I’m going to show you how.

Dynamic Warm-Up For Rapid Fat Loss

The first component of the exercise routine to train like a boxer you’re going to want to hop of the elliptical and grab a jumping rope.  If you don’t have a jump rope then you can easily do jumping jacks instead.  Start skipping away with the jump rope but don’t make the rookie mistake of jumping to high or else you’re going to tire yourself out fast.

Getting your heart rate cranking high is going to be super important when first discovering how to train like a boxer because we’re going to want to keep your BPM (beats per minute) high while we’re training to mimic the actual boxing rounds.

And if you’re not able to keep your heart rate high for a few minutes at a time then it ‘s likely you’re going to get your teeth knocked out by the other guy…and who really wants the toothless look?

Strength Training With A Cranked Heart Rate

The first couple rounds of a boxing match are going to be easy as pie when compared to the final rounds.  Ever seen the movie Rocky?  By the time the final round hits you’re so beat up and exhausted that only the strong will survive.

While most exercise routines will have you doing bicep curls all day long, athletes are training for the championship and they need to be able to go that “extra round” when necessary.

Circuit training is going to be key in these workout routines because they’ll keep your heart rate high and they’ll also help strengthen your muscle groups.  The best way to mimic an actual boxing round is to do 3 minutes of work followed by 1 minute of rest.  Here’s an example of a boxer workout circuit:

30 seconds each with no rest in between for rapid fat loss…

1. Divebomber Push-ups

2. Jump Squats

3. Pull-ups

4. Burpees

5. Squat Presses

6. Sprints

I’d use a Gymboss Interval Timer to make sure that you’re keeping on track with your exercises.  It’s a great little workout gadget that I like to use with my own workout routines and with my clients.

To Train Like A Boxer You Gotta Punch Something

I honestly won’t be able to teach you how to do any boxing that would make Manny Pacquiao get the jitters in just a couple paragraphs.  But try doing a combination of punches, throw some jabs, use your off-hand, toss in some uppercuts and hooks while you constantly move your feet.  You should feel the lactic acid burning your muscles in no time flat.

I definitely recommend using an actual punching bag for the punching but if you don’t have access to one then you could just hold a pair of light dumbbell or do shadowboxing instead.

You can even use intervals doing this workout as well, you could do 60 seconds of punching following by 30 seconds of jumping rope.  This would make it much more intense and your calves would be burning like hell but you’ll also get better quick fat loss results too.

Strengthen Your Core Like Rocky

Building a stronger core is going to be essential for any boxer’s workout program.  If you’re going to train like a boxer then developing a strong core will help you throw harder punches while also being able to take the force of your opponents punches.

A couple great boxer exercises to strengthen your core are Dragonflags and medicine ball situps and side tosses.  For the dragonflags lay on a bench with your body straight as an arrow and hold the headrest behind your head. Next explode your hips up so your feet are straight overhead and then tighten your abs and slowly bring your feet back down so they’re laying on the bench.  Try to keep your hips up as long as you can and lower your hips as slowly as possible.

...But DON'T get this boxer's core

For the medicine ball core strength training exercises lay on a decline bench while holding a medicine ball.  As you descend down bring the ball over your head and touch the floor, then explode back up and bring the ball in front of you.  To make it even harder, twist side-to-side at the top.

Immediately after doing the medicine ball situps, stand up and find a solid wall.  Standing sideways about 6 feet from the wall, and start tossing the ball against the wall for 10-15 reps per side.  Make sure you’re really exploding and throwing that ball hard!

Finish Out By Cooling Down

Since we warmed-up properly we also should cool-down the right way as well.  After an intense workout it’s going to be critical to stretch out your body and keep your muscles limber.  Make sure you stretch all your tight muscles that can lock up after this exercise routine such as your hip flexors, hamstrings, chest, hip rotators.  Finish your workout with a protein shake like the ones in my Prograde review, and you’re already recovering and rejuvenating your body.

Just because you don’t want to get punched in the face doesn’t mean you can’t train like a boxer and get the same rapid fat loss results, time to crush it!

Your coach,


P.S. – If you’re looking for more athlete workouts for rapid fat loss, check out my H.E.A.T. Blast 7 training system designed to get you an athletically ripped body in 60 days.  Click the image below to find out more:

Load More Related Articles
Load More By Josh Schlottman
Load More In Fat Loss


  1. Igor

    December 1, 2010 at 2:27 pm

    Great article Josh! And great picture of Mike Tyson! ;)))


  2. BALLER54

    December 1, 2010 at 11:04 pm

    Aye, how many calories do you burn while doing bicep curls


    • Josh Schlottman

      December 8, 2010 at 3:45 pm

      Not sure how many but probably not much…


  3. Bonj

    December 7, 2010 at 9:18 pm

    Great article, Josh. 🙂 Much props to you for your shout to my man Manny. I recently got into boxing, and the workout is totally awesome! It showed me a whole new light about these athletes’ discipline and dedication.

    My goal is to have a Pacquiao-like physique. lol. He’s simply the best, going up several weight classes while still maintaining his speed, strength, and endurance. I hope you do a feature on him, his diet and workout. I once saw a local TV segment about his training, just before his fight against Margarito, and it was insane! 🙂

    Much love from the Phils!


    • Josh Schlottman

      December 8, 2010 at 3:45 pm

      Thanks Bonj, keep training!


  4. Nino

    March 24, 2014 at 9:38 pm

    Great article. You recommend the Gymboss Interval Timer, but the website’s Comparison Grid has the Minimax as being the better timer. Is there a reason why?


    • Josh Schlottman

      April 7, 2014 at 4:32 pm

      Hi Nino, sorry not sure which one is better. Wrote this article when they only had the Gymboss!


  5. Ricky

    August 7, 2014 at 3:39 am

    I am doing te insanity programme, include a lot of similar exercises so is that suitable. Also with my good sort and workouts, will I be able to torch hip and belly fat if i stick at it?




    • Josh Schlottman

      August 3, 2016 at 4:51 pm

      Hey Ricky, Insanity is a pretty good workout program but if I were you I’d also focus on lifting more weights and adding in more sprints to really get rid of that belly fat.


  6. daftar taruhan bola

    July 26, 2017 at 7:08 am

    This site was… how do you say it? Relevant!! Finally I’ve found
    something which helped me. Many thanks!


Leave a Reply

Your email address will not be published. Required fields are marked *