Tired of those repetitive training routines? Needed a training which targets the whole body? Need a training which will enhance your endurance? Let me present you one of the finest technique which offers a dozen of health and fitness benefits, and take note, this training is FUN!

CARDIO BOXING is one of the best training regimen that could target the whole body. It builds the muscular strength, increase endurance and agility, improves balance and coordination, thus providing complete body workout.


As usual you needed to get the heart rate to determine the intensity of exercise. Heart rate should be within 50 to 70% of your maximum heart rate.

To determine this number, subtract your age from 220 and multiple this by .5 and .7 to get the top and bottom heart rates. If you are 40, this number is 220-40= 180. 180 x 0.5= 90, and 180 x 0.7= 126. So your heart rate range is 90-126 bpm.


Skipping rope X 3 mins


(Dominant hand: Right)

  • Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead. ( Left hand dominance should be opposite).
  • Slightly bend your knees, Balance and distribute your weight evenly on both feet.
  • Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.
  • The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.
  • This is your defensive and offensive position after throwing punches, so please practice this before going any further.
  • When moving forward in this boxing stance the left foot moves forward first and then the right follows.
  • When moving back, the right moves back and then the left follows.
  • When moving sideward to the right, the right foot moves first followed by the left.
  • When moving sideward to the left, the left foot moves first followed by the right.
  • Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly.
  • Remember to keep your guard up and elbows tucked in to your sides.
  • Keep your head at eye level with your upper body leaning forward slightly.
  • In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.

A left jab has many uses, it can be used for both offensive and Defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defense.

At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.


The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.

The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.

Now that we know the basic positioning and two basic punches we can get started with the CARDIO BOXING STARTER’S ROUTINE.

  • Start with familiarizing with the proper positioning of the body to prevent unwanted injuries.
  • Practice left hand Jab followed by Right hand Straight punch in front on a mirror (shadow boxing) x 3 minutes
  • Practice foot work (up,down,left,right) x 3 minutes
  • Be creative! do combo punches ( jab,jab,straight)(jab,straight,jab) (jab,jab,straight,straight) X 5 minutes
  • Combine Footwork and Punches ( down, jab,straight) (up,jab,straight)(left,right) X 5 minutes
  • Do Skipping rope X 3 minutes
  • 1 minute rest
  • Basic Crunches x 25 reps
  • Elbow to knee (Crossover) x 25 reps each side
  • Leg Raises x 25 reps
  • V-sit exercise with knees bent x 25 reps
Whole body stretching
* you can do pad sparring within the course of training for intermediate intensity exerciser. 10 minutes